10 Positive Thinking Techniques That Will Give You Wings To Fly
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Life can feel like an obstacle course sometimes, throwing curveballs that test our resolve and optimism. Like when we’re trying to get to work on time for a major meeting and everything seems to go against us - from leaving the house late because one of the kids forgot their project at home to getting a red light at every signal.
In such situations, staying on course, and remaining calm and positive becomes an insurmountable challenge. And when the series of unfortunate events continue for a few days like a streak of bad luck, admitting defeat becomes an appealing option.
How to Maintain a Positive Mindset
We think, “What’s the use?”, “nothing seems to go right for me anyways no matter how hard I try” or something along the lines of “I’m cursed!!’. What’s the point of staying positive? This is the frustration, anger, and exhaustion talking.
Positive thinking is a skill and habit that can be cultivated to tackle any challenge life throws your way. It’s what can give you the strength to rise above difficult situations, maintaining your composure and the motivation to continue fighting.
As the former Ohio State representative Les Brown said:
“In every day, there are 1,440 minutes. That means we have 1,440 daily opportunities to make a positive impact.”
Learn more about the science of positive thinking and how it can change your life for the better. Discover strategies, positive thinking exercises, and tips to maintain a positive mindset so you can call this life - my best life.
A. The Science of Positive Thinking
Positive thinking isn’t about seeing the world with blinders on - it’s about seeing the good in any situation, keeping a positive mindset, and learning from each situation to boost productivity.
Power Of Positive Thinking
Here’s how science plays into positive thinking:
Improved Mental and Physical Health: Studies have shown a link between positive thinking and a stronger immune system, lower blood pressure, and reduced risk of depression and anxiety.
Enhanced Performance: Positive thinking can boost confidence, motivation, and focus. Athletes with a positive mindset tend to perform better, and positive self-talk can help us persevere through challenges.
Greater Resilience: People with a positive outlook tend to bounce back from setbacks more quickly and with a more determined attitude, seeing obstacles as opportunities to learn and grow.
Stronger Social Relationships: Positive people are generally more pleasant to be around, fostering better connections with friends, family, and colleagues.
Numerous studies have demonstrated the profound impact of positive thinking on various aspects of our lives. One of the main mechanisms through which positive thinking exerts its effects is by influencing the brain's neuroplasticity—the ability to rewire and adapt in response to experiences and stimuli.
When we consistently engage in positive thoughts and behaviors, we strengthen neural pathways associated with happiness, resilience, and overall well-being. This means that with practice, positive thinking can become second nature, leading to lasting changes in our mental outlook and emotional resilience.
Some examples of scientific studies which show the power of positive thinking include:
I. Kentucky Study: Stress & Immunity - Can Positivity Be Your Shield?
University of Kentucky's Dr. Segerstrom led a comprehensive analysis of over 300 studies spanning three decades.
Their findings highlight the complex relationship between stress and our immune system. Short-term stress triggers an adrenaline surge, temporarily boosting our defenses. However, chronic stress, often fueled by negative thinking about a situation, has the opposite effect. Over time, it weakens the immune system, making us more susceptible to illness, depression, and anxiety disorders.
This research underscores the power of perception showing how reframing stressful situations and cultivating a positive outlook harnesses the short-term benefits of stress while mitigating its long-term consequences. This shift in thinking empowers us to navigate challenges effectively and safeguard our well-being.
However, it’s important to note that positive thinking does not guarantee success or magically solve problems.
II. The Benefits of Frequent Positive Affect by Lyubomirsky
This study, titled "The Benefits of Frequent Positive Affect: Does Happiness Lead to Success?" by Lyubomirsky, King, and Diener (2005), challenges the traditional view of success leading to happiness.
Their analysis of data from over 275,000 participants suggests that happiness actually fuels success. Dr. Lyubomirsky, the lead researcher, concluded that frequent positive emotions lead people to be more confident, optimistic, and energetic. These positive traits make them more likable and sociable in the eyes of others.
As a result, happy people benefit from these positive perceptions, potentially leading to greater success in various aspects of life. The study highlights the power of positive thinking, demonstrating how happiness can be not just a result of good things happening, but also a cause of them.
But how do you become a positive thinker? The good news is, that it's a skill anyone can learn and strengthen. Here, we'll break down the power of positive thinking, explore strategies to cultivate an optimistic outlook and give you concrete exercises to rewire your brain for positivity.
B. The Power of Positive Thinking - is it a Myth?
Positive thinking isn't about burying your head in the sand or pretending problems don't exist. It's about adopting a more optimistic approach to life's challenges, believing in your ability to handle tough situations and bounce back from setbacks.
Let’s look at an example. You’ve struggled with math since you were in third grade. No matter how hard you study or work, or how well-prepared you are, you never end up getting a good score. This makes you feel dumb, especially looking at your classmates who get good results with half the effort you make. You begin to feel inadequate, thinking that there's no point in working when you’re going to fail anyway.
How can I train my Mind to Think Positively
That’s the negative thinking setting in. However, sit back and think about it. Look at your progress. Is there even a minor improvement? What are you doing wrong? Take each setback as a challenge and motivate yourself - I can do this! Look for solutions, and focus on improvement!
That’s positive thinking. It doesn’t let us give up in the face of adversity. Instead, it gives us the will to look for solutions and find a way to get back up!
Here’s what positive thinking can do for us:
See challenges as stepping stones: When you approach difficulties with a positive mindset, you're more likely to see them as opportunities to learn and grow.
Bounce back from setbacks: Positive thinkers are better equipped to handle life's inevitable bumps in the road.
Fuel your motivation: A positive outlook can be the fire that keeps you going when the going gets tough.
Build stronger relationships: People are naturally drawn to those who radiate positivity. A positive attitude can strengthen your connections with others.
Power Of Positive Thinking
Something I’ve learned about positive thinking from my experience is that when I approach situations with a positive mindset, I open myself up to a world of possibilities. My attitude shifts towards one of optimism and hope, allowing me to see challenges as opportunities rather than obstacles.
When I took up tennis at the age of 35, it wasn’t an easy feat. It was like learning how to walk when my fellow players were already running. However, positive thinking empowered me to face adversity with resilience, knowing that setbacks are simply temporary bumps on the path to success. For instance, when I would miss a shot completely, instead of dwelling on the mistake, I'd focus on the mechanics and visualize myself executing the stroke correctly next time. This positive self-talk and focus on improvement kept me motivated and eager to get back on the court.
Instead of just putting away my racket as a passing fancy, it filled me with energy and motivation, propelling me to get better at the sport with confidence and determination.
Moreover, positive thinking also improved my mental well-being and had a profound impact on my physical health, relationships, and overall quality of life. It motivated me to encourage my family and friends with the same positive attitude, giving them a much-needed boost of positive power when they needed it. My perseverance on the court also inspired my teenage son to take up a new sport, showing him the value of dedication and effort. I also noticed how a change in my mindset helped to create a more collaborative and supportive environment with my colleagues during challenging times.
C. Cultivate a Growth Mindset: Rise Above Challenges
A core concept in positive thinking is the idea of a growth mindset - the belief that your abilities and talents can be developed through hard work, dedication, and learning. When we adopt a growth mindset, we take setbacks and challenges as opportunities to learn and grow, rather than roadblocks to success.
Creating a Positive Mindset
Rather than giving up on math, you take it as a challenge to understand the subject and get better at it. Or taking up a sport later in life and learning from the many challenges that come your way.
Following are strategies to cultivate a growth mindset:
1. Focus On The Effort, Not Just The Outcome
When you achieve a goal, celebrate the hard work you put in, not just the final result. So you still got a low core on your math test. But you understood the question better this time and your grade was higher than your last one. Celebrate each victory, no matter how small!
2. Embrace Challenges
View them as opportunities to learn and grow, not reasons to give up. Did I lose the last tennis match? What were my mistakes? This time I won’t make them again. I’ll study my next opponent's weaknesses, improve my own, and go in stronger than before!
3. Learn From Mistakes
Don't dwell on them. See them as stepping stones on your path to success. Did you forget that formula? Or take too much time pondering over a difficult question? This time, you plan on attempting the questions you know first, and then move to the trickier ones.
4. Celebrate The Success Of Others
Be genuinely happy for the accomplishments of others. This fosters a positive and supportive environment. Crying over losing doesn’t help anyone, learning from how they win is what matters.
A growth mindset is the belief that abilities and intelligence can be developed through dedication, effort, and a willingness to learn from failures. It’s essential for personal and professional development as it opens doors to unlimited possibilities and enables us to reach our full potential.
Instead of shying away from difficult tasks, take challenges as opportunities for growth and learning. Understand that setbacks and failures are an inherent part of the learning process and can serve as valuable lessons. This helps us develop resilience and perseverance to overcome obstacles and achieve our goals successfully.
Don’t get discouraged by negative feedback - take it as an opportunity to improve. Constructive criticism provides valuable insights and diverse perspectives that can help refine our skills and abilities.
Moreover, cultivating a growth mindset requires us to replace self-limiting beliefs with positive and empowering ones. Recognizing that intelligence and abilities are not fixed traits, but rather can be developed and expanded, we can overcome self-doubt and tackle new challenges - fostering a sense of continuous improvement and development.
D. 10 Positive Thinking Techniques To Achieve The Impossible
Developing a positive attitude is the process of awakening your inner optimist and strengthening your mental capacity. It's not merely about viewing through rose-colored lenses but involves fostering strength, gratitude, and a determined spirit.
How do you train your brain to think positively?
Engage in targeted exercises to shift your mindset, setting a daily regimen for the mind to reinforce positive thinking. This training is a powerful tool for personal growth and creating a life filled with positivity despite the adversities that life throws your way.
One common example of positive attitude training is gratitude journaling. In this practice, I set aside a few minutes each day to reflect on and write down things I am thankful for. This exercise encourages me to focus on the positive aspects of my life, no matter how small, and helps cultivate a habit of gratitude. Over time, consistent journaling can shift my perspective towards a more optimistic outlook, enhancing my overall well-being and resilience in the face of challenges.
Here are a few techniques to reprogram your brain for positivity
1. Craft Daily Affirmations
Affirmations are positive statements you repeat to yourself regularly. They can be about anything you want to improve in your life, from your confidence to your relationships. The key is to choose affirmations that are specific, believable, and written in the present tense.
Some examples of positive affirmations are as follows:
"I am capable and confident."
"I am worthy of love and happiness."
"I am getting stronger and more resilient every day."
"I am surrounded by love and support."
"I am grateful for all the good things in my life."
Pay attention to the way you speak to yourself internally. Are you your own biggest cheerleader, or do you tend to criticize and belittle yourself? Challenge negative self-talk by consciously replacing it with positive affirmations and encouragement. Treat yourself with the same kindness and compassion you would offer to a friend facing a similar situation.
2. Practice Gratitude
Gratitude is a powerful antidote to negativity. Taking time each day to reflect on the things you're grateful for can shift your focus to the positive aspects of your life.
Some ways to cultivate gratitude are as follows:
Keep a gratitude journal. Each day, write down three things you're grateful for.
Express gratitude to others. Let the people in your life know how much you appreciate them.
Savor the good things in life. Don't rush through your experiences. Savor the moments that bring you joy.
Never look at the people above you, how much they have and you don’t. Always look at the people who have less than you. This way you can foster a deep sense of appreciation and prevent the seeds of dissatisfaction and jealousy from taking root.
While keeping a gratitude journal is an excellent practice, consider incorporating gratitude rituals into your daily routine. This could involve expressing gratitude out loud before meals, writing thank-you notes to people who have positively impacted your life, or simply taking a moment each day to mentally acknowledge the blessings and abundance in your life.
The goal should be to cultivate a habit of appreciating the present moment and recognizing the countless blessings, both big and small, that surround you.
3. Reframe Negative Thoughts
American philosopher and psychologist William James said: "
“Pessimism leads to weakness, optimism to power.”
We all have negative thoughts from time to time. It's normal. But the key is not to get stuck in a loop of negativity. When you catch yourself thinking negatively, challenge those thoughts and rewrite them in a more empowering light.
For example, if you find yourself thinking, "I'm going to mess up this presentation," reframe it as "I am well-prepared for this presentation. I will focus on my strengths and deliver my message clearly."
Another way we let negative thinking, fears, and doubt control us is by blowing things out of proportion. I’ll fail the test, blow the presentation, or lose the job interview. So what? What’s the worst that could happen?
Your approach should be: I did my best and I’ll do better next time. I’ll learn from my mistakes and get an even better opportunity than this. Better things are waiting for me and this was a lesson I needed to learn to get there.
4. Visualize Success
The human brain is powerful. When you vividly imagine yourself achieving your goals, you can prime your brain for success. Take a few minutes each day to visualize yourself achieving your desired outcome. See yourself feeling confident and accomplished. The more detailed and realistic your visualization, the more impactful it will be.
Visualization is a powerful tool for programming your mind for success. Spend a few minutes each day visualizing yourself achieving your goals, whether it's landing your dream job, excelling in a personal relationship, or achieving a new personal milestone.
Imagine every detail vividly, including how it feels, smells, and sounds. This practice not only boosts confidence but also primes your brain to recognize and seize opportunities that align with your vision.
5. Challenge Yourself with Humor
Sometimes, a little humor can go a long way in shifting your perspective. When you're feeling down, look at the situation from a more lighthearted angle. Can you find any humor in the situation? Maybe a funny meme or a silly joke can help lighten the mood and break the cycle of negativity.
Think of the time when you were sending a personal message about an embarrassing situation to your mom or close friend and sent it to the workgroup instead. Or when you were dressed up to the nines and feeling great about yourself at a social event and your pants ripped?
Betty White, American actress and comedian said:
“It’s your outlook on life that counts. If you take yourself lightly and don’t take yourself too seriously, pretty soon you can find the humor in our everyday lives. And sometimes it can be a lifesaver.”
Instead of curling up in a ball of misery or embarrassment, laughing at yourself and taking such situations in stride reduces the stress and diffuses the situation, making it seem like a minor instead of a catastrophe.
6. Surround Yourself with Positivity
People are contagious, and that includes our attitudes. Surround yourself with positive people who uplift and inspire you. Limit your exposure to negativity and those who bring you down. Seek out friends and family who radiate positivity and who will support you on your journey to a more positive outlook.
Do you have a friend who’s all about gloom and doom and things not ending well? Who says this is impossible versus the friend who always looks for solutions and pumps you up with “You can do this!’
Mary Lou Retton, American gymnast said":
“Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you.”
Who do you go to when you need advice and a boost of motivation? The same applies to us maintaining a positive mindset. Happiness, cheer, and optimism are what keep us going, and spreading it around leads to an attitude that never admits defeat.
7. Celebrate Small Wins
Don't wait for huge achievements to celebrate! Recognizing and celebrating your small wins can be a powerful motivator and keep you moving forward. Did you finally conquer that tricky task at work? Celebrate! Did you wake up feeling optimistic today? That's a win! Celebrate your progress, no matter how small it may seem.
Trying to loose weight? Don’t get discouraged if the scale doesn't move this week. Celebrate the fact that you’ve come this far without cheating or giving in to temptation. See how much lighter and more energetic you feel, maybe your jeans fit better or you were able to climb the stairs without feeling winded.
8. Practice Mindfulness
Mindfulness is the practice of paying attention to the present moment without judgment. It can help you become more aware of your thoughts and feelings, and allow you to choose how you want to react to them. Mindfulness techniques like meditation can help you break free from negative thought patterns and cultivate a more positive outlook.
9. Focus on What You Can Control
Life can be unpredictable, and there will always be things outside of your control. But focusing on what you can control – your thoughts, your actions, your reactions – empowers you to navigate challenges and cultivate a sense of optimism.
Say you just picked up your kid’s birthday cake and it looks absolutely perfect! You go home, unwrap it and your youngest comes and accidentally bumps into you while you’re putting the cake away and it falls face down on the floor.
What do you do? Do you shout at your three-year-old and cry over the fiasco? Or do you console the obviously distressed child and calm yourself to think about a solution positively?
10. Forgive Yourself and Others
Holding onto grudges and negativity only weighs you down. Forgive yourself for past mistakes and forgive others for their transgressions. Forgiveness allows you to let go of negativity and move forward with a lighter heart.
Resentment and anger are negative emotions that eat you from the inside. Like remembering the bullying episodes from school or that friend who always loved to put you down. Instead of letting these negative incidents chip at more of your self-esteem, practice positive thinking.
Make yourself stronger, stand up for yourself, boosting yourself up with positivity. When you forgive and forget, those people or their negativity loses their control over you, making those past situations seem smaller and insignificant.
Incorporating these exercises into your daily routine can rewire your brain for positivity. Positive thinking is a skill, and like any skill, it takes practice. But with consistent effort, you can cultivate a more optimistic outlook and unlock the many benefits that come with positive thinking.
E. Strategies for Cultivating Positive Thinking
In addition to the techniques mentioned earlier, such as affirmations, gratitude practice, and mindfulness, there are several other strategies you can employ to foster a more positive mindset:
Positive Thinking Strategy
I. Physical Activity
Exercise is not only beneficial for your physical health but also for your mental well-being. Engaging in regular physical activity releases endorphins, neurotransmitters that act as natural mood lifters.
Whether it's going for a brisk walk, hitting the gym, or practicing yoga, find an activity that brings you joy and makes you feel energized. Bonus points if you can combine exercise with outdoor time in nature, which has been shown to have additional mood-boosting benefits.
II. Acts of Kindness
Practicing kindness towards others can have a profound impact on your happiness and well-being. Look for opportunities to perform acts of kindness, whether it's helping a neighbor with groceries, volunteering at a local charity, or simply offering a kind word or gesture to someone in need. Not only does this foster a sense of connection and belonging, but it also promotes a positive outlook by focusing your attention on the good in the world.
III. Limiting Negative Influences
In addition to surrounding yourself with positive people, it's essential to be mindful of the media and information you consume. While staying informed is important, constant exposure to negative news and social media can take a toll on your mental health and contribute to feelings of anxiety and despair. Set boundaries around your media consumption, and make a conscious effort to seek out sources of inspiration, motivation, and positivity.
IV. Boosting Self Esteem with Positivity
When we consciously choose to focus on uplifting and empowering thoughts, we create a more positive internal dialogue that can transform how we perceive ourselves and the world around us.
We challenge negative self-perceptions, counteracting these negative beliefs and replacing them with more balanced and compassionate perspectives. For example, instead of dwelling on perceived flaws or shortcomings, we can acknowledge our strengths, accomplishments, and unique qualities.
Moreover, positive thoughts can also influence how we interpret and respond to external feedback and experiences. When faced with challenges or setbacks, those with a positive mindset are more likely to view these obstacles as opportunities for growth and learning rather than insurmountable failures.
F. Examples of People Who Embraced Positive Thinking
I. Jim Carrey - The Power of Visualization and Persistence
Jim Carrey's rise to comedic fame wasn't an overnight fairytale. After dropping out of high school to pursue stand-up, he faced years of rejection and financial struggles. Yet, Carrey employed positive thinking techniques, famously visualizing his success by writing himself a check for $10 million.
This wasn't just about passive hope; Carrey relentlessly honed his craft, performing stand-up and never giving up on his dream. Eventually, his perseverance and positive outlook paid off, landing him a role in "In Living Color" and propelling him into superstardom.
Carrey's story shows the power of positive thinking and visualization, emphasizing the role of hard work and unwavering determination in overcoming obstacles.
II. Bethany Hamilton - Resilience and Adapting to Overcome Challenges
Thirteen-year-old surfer Bethany Hamilton wasn't prepared for the day a shark attack took her arm. This life-altering event could have easily crushed her dreams of riding waves. However, Bethany displayed remarkable resilience. She clung to her passion for surfing, refusing to let the tragedy define her future.
Embracing a positive mindset, Bethany focused on what she could control – her determination and adaptation. With unwavering support from her family and unwavering belief in herself, she learned to surf again with a single arm, inspiring millions with her courage and optimism.
Bethany's story demonstrates that positive thinking, coupled with unwavering determination, can empower us to overcome even the most devastating challenges.
III. Nick Vujicic - Overcoming Adversity with Positivity and Faith
Nick Vujicic was born in Australia with tetra-amelia syndrome, a condition that caused him to be born without limbs. Despite the immense challenges this presented, Nick refused to let his circumstances define him. He battled feelings of isolation and bullying throughout his childhood.
However, he actively cultivated a positive outlook, focusing on what he could achieve rather than what he lacked. This positive mindset became a cornerstone in his life. He learned to perform daily tasks with incredible ingenuity, using his one small toe for typing and writing. His faith also played a vital role, providing him with strength and purpose.
Fueled by his positive attitude and determination, Nick embarked on a path of inspiring others. He founded Life Without Limbs, a ministry that shares his story and empowers people around the world to overcome their limitations. Today, Nick is a renowned motivational speaker, author, and advocate for positivity and disability inclusion. His story is a testament to the transformative power of a positive mindset in the face of adversity.
G. Decyz POV on Positive Thinking
“Life is like a bicycle. To keep your balance, you must keep moving.”
Positive thinking is a validated approach to living a happier, more fulfilling life. It’s a choice that has the power to shape your destiny and create a brighter future for yourself and those around you. If you can top it up with a little bit of visualization it's a perfect recipe for success.
At Decyz, we’ve seen how positive thinking leads to positive outcomes, redirecting our paths, whether personal or professional toward a happier, more fulfilling, and successful life. It drives us to keep working, building resilience, helping others and ourselves, and not give up despite adversities.
So start today – choose optimism, embrace your strengths, and watch your mental health flourish. This journey of self-discovery isn't just about individual growth; it strengthens the fabric of our communities. As we prioritize our mental well-being, we create a ripple effect of positivity, inspiring others to do the same. Remember, you are not alone. By investing in your mental health, you invest in a brighter future, for yourself and the world around you.
