While some people seem more positive than others, it doesn't mean you can't learn to approach life more optimistically. Practicing optimism often means following techniques that hinge on a confident mindset. By focusing on psychological thoughts and patterns, you can begin to train yourself to think positively, optimistically and learn new mental mechanisms. Engage in negative thoughts for less time and replace them with more benevolent and hopeful approaches instead. Over time, you will learn to deal with situations with a more constructive approach.
Steps
Part 1 of 3: Developing Practices to Improve Optimism
Step 1. Practice mindful meditation
Awareness is about focusing on the present moment, on the "here and now". This process often occurs through connection with the body, because it uses sensations to connect in the present moment. Do this practice every day or turn daily activities into meditation by practicing mindfulness through observation of the breath, especially when you are experiencing intense emotions. "Tune in" to everyday sensations, such as that of water running over your body during a shower, by observing the way your muscles and bones move when you walk, climb stairs or hear the noises around you. Let thoughts and feelings pass through your mind without judging or reacting to them. This method can help you mentally distance yourself from negative experiences.
- The practice of mindfulness can help you increase positive emotions by increasing the gray matter of the brain and strengthening compassion towards others and yourself.
- Attend classes or find a smartphone app that can help you practice mindful meditation.
Step 2. Imagine the "best version" of yourself
Visualize your future life in the most favorable situation; consider all aspects: health hobbies / activities, career, friends and family. Do not get "entangled" in thoughts about how life does not meet these expectations at the moment, but focus only on the future. Be creative and write for 15 minutes, detailing what you will do, what you will like and the people you will spend your time with. Individuals who have practiced this exercise have noticed positive sensations even a month after completing it.
- Imagining your best self can help you define goals, dreams and desires; allows you to identify expectations and plan the path to achieve them.
- Think about how your life can improve. What job do you do? Where do you live? Do you have pets? what do you do to have fun? Who are your friends and what do you like about them?
Step 3. Write positive sentences
If you need encouragement at home, in the car, or at work, always keep a few positive affirmations on hand to keep an upbeat approach. You can also say encouraging phrases before embarking on work, social gatherings, or other situations where you need an "injection" of positivity. Get into the habit of mentally repeating a few words when you wake up, when you are on your way to work or before tackling some challenging tasks; this can help you manage situations in a more positive way. The benefit of such claims can last for months or even years.
For example, when you get up in the morning you can say to yourself: "I am capable and able to go through the day with kindness and love", "I can be successful at work today and every day" or "Today I can be happy about some things."
Step 4. Sleep well every night
The phrase "mens sana in corpore sano" is absolutely true; resting well allows the brain to work better and strengthens the feeling of happiness. Not getting enough sleep, on the other hand, can affect the mind and increase stress levels, as well as compromising physical and mental functions; it is therefore important to ensure a restful sleep every night. If you have trouble sleeping, try to go to bed and get up at the same time every day, even on weekends. Create a relaxing environment in your room and only do calming activities before bed, such as reading, taking a bath or sipping tea.
Make sure the bedroom is a relaxing place; if too much light filters in from the street that bothers you, consider buying blackout curtains. Make the place where you sleep have a relaxing look and make you feel serene by decorating it with pastel shades that are not too bright
Step 5. Eat a healthy diet
Eating healthy and nutritious meals helps keep you active, make you feel good throughout the day, and not get a foggy mind. Make sure you incorporate whole grains, proteins and fats into your diet; If you don't know how to balance meals or ensure proper nutrients, consult a nutritionist or write a food diary to keep track of the foods you eat. You can download some free smartphone apps to help you count the calories, sugars and main food groups you ingest every day.
Cut back on sugar, alcohol, caffeine, tobacco, and other substances to keep your mind clear and emotions in check
Part 2 of 3: Improving Thoughts
Step 1. Create happy memories
It is the mind that defines whether memories are positive or negative events; By setting your thoughts from the past in a more optimistic way, you can develop better emotions and memories. If during an experience you focus mainly on negative feelings, it is more likely that you will relive it as a bad memory; if you find that you are approaching your experiences with a negative approach, think about the positives of the matter.
- Change your approach to the experiences you live and remember them in a more positive way; this can help you train your brain to perceive things with greater positivity and remember them in a better light. Most experiences can be perceived either way, it depends on your mindset and how you want to see them.
- For example, if you feel you had a bad day, think about the little things that were good or that made you feel good. Perhaps you can compensate for the difficulties associated with arriving late or forgetting lunch with a better afternoon and pleasant evening in which you have enjoyed pleasant activities, indulged in a tasty purchase, or talked to a loved one.
Step 2. Look at the better side of situations
Instead of focusing on everything that could go wrong, identify the factors that can go well; think above all of the possibilities and opportunities to be optimistic and not pessimistic. If you feel like everything is falling apart, examine even the smallest but positive facets; if you feel frustrated, stop and take a moment to bring attention back to an upbeat detail.
- For example, if you are late for a meeting, you may feel overwhelmed or discouraged; stop and think: "I'm upset because I'm afraid I'm late, but I know I will arrive on time; I have prepared myself for this event and I expect it to go well".
- Find tangible motivation to see the bright side. For example, plan a vacation if you feel stressed or overworked; in this way, when you feel particularly overwhelmed, you can look forward to the moment of relaxation that awaits you and remind yourself that you will have pleasant moments in the future.
Step 3. Practice gratitude
It is a way of saying "thank you" for the things you have. Instead of focusing on what you miss, pay attention to what you have or what you value. People who practice gratitude consistently tend to be more optimistic and happy, act with generosity and compassion, and experience positive emotions; make it a habit to find something to be grateful for on a daily basis.
- You can also write a gratitude journal or make notes of everyday things that you can be grateful for.
- Try getting up and going to bed every day by mentioning three things you thank God you have.
Step 4. Stay upbeat even when life is tough
It is easy to feel positive when everything is fine and you can meet all your needs, but it is much more difficult to maintain this mindset when you are feeling sad, things are bad and you have to face many obstacles. Optimism is not a constant feeling of happiness or thinking that everything is always perfect, but it is something that has more to do with an ongoing positive approach even when you are facing adversity.
If you are committed to optimism, be consistent even when you are feeling low or in a bad mood
Part 3 of 3: Reduce Negative Thoughts
Step 1. Block negative thoughts
When you notice them starting to arise in the mind, ask yourself if they are useful or not; if they are not, watch them and stop them, even if that means stopping them halfway. Pay attention to the negative ones and stop them while you are processing them.
- If you can catch a negative thought about your abilities or how you approach a day that you think is "bad", think about how to turn that thought into something positive.
- For example, if you are afraid of a family commitment and you think, "I can't believe all the time I'm about to waste when I want to do more," block this negative approach and replace it with another thought, such as, "It's not exactly what I wanted to do, but I can be friendly and helpful to my family."
Step 2. Stop comparing yourself to others
An unhappy person tends to compare himself to others, while the happy ones don't have this kind of attitude, in both negative and positive terms. If you find yourself having thoughts like, "I wish I was more like him" or "If only I had his job", now is the time to get rid of this kind of mentality; no matter whether it's positive or negative comparisons, they don't improve your life at all.
When you notice that you are comparing yourself to other people, focus on something positive; for example, instead of thinking: "I would like to have a house similar to theirs", change your approach and live it in a different way, like: "I know I can have a house like that if I continue to work hard and save money"
Step 3. Get rid of negative mental patterns
If you tend to think that things give you happiness ("If only I could have a new game / dress / house / pair of shoes" and so on), your happiness is threatened as material circumstances change. Maybe you are a perfectionist or are always looking for the best option, even when you have something good ahead of you. Your expectations can exceed your ability to achieve what you want and can make you feel incompetent or failed; with this kind of thinking and behavioral patterns you can only feel pessimistic.
- For example, if you really want a new cell phone and think you might be happy if you get it, think again. Chances are you would get used to having it after a while and the excitement of the novelty would quickly wear off, leaving you with the feeling that you want something else.
- When you realize that you have a negative mental approach, bring your thoughts to the level of inner awareness and try to tell yourself: "This way of thinking does not help me to see things in an optimistic, positive way and does not enrich my life".
