How to Live Optimistic

Is your cup half full or half empty? The way you answer the question can reflect your outlook on life, your attitude toward yourself, and determine whether you’re an optimist or a pessimist – it can even affect your health. ^{[1] X Trusted Source Mayo Clinic Go To Source}^{[2] X Trusted Source Greater Good Magazine Go To Source} Everyone has ups and downs in life, but it’s been found that an optimistic outlook can significantly positive effect on a person’s quality of life and physical and mental well-being. Optimism is also considered a key factor in stress management. ^{[3] X Trusted Source PubMed Central Going to the source} Optimism doesn’t mean ignoring life’s challenges or difficulties, but changing the way you approach them. If you are a pessimist about the world, it can be difficult to reorient your outlook, but you can still accentuate the positive things in your life with a little patience and attention.

Table of Contents

Learn to cherish emotions

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Identify the good and bad things in your life and reflect on how they affect you. Optimism doesn’t mean you have to feel “happy” all the time. The fact is, it’s not a good thing to try to force yourself to feel happy in situations that underlie grief. ^{[4] X Research Sources Kelley, TM, & Pransky, J. (2013). Principles for realizing resilience: A new view of trauma and inner resilience. J Trauma Stress Disor Treat 2, 1, 2.} Instead, immerse yourself in all the emotions in your life, accepting that both positive and negative feelings are a natural part of your experience. human life. Trying to suppress some form of emotion can cause extreme distress. ^{[5] X Source of Research} Not focusing specifically on a particular emotion can actually help you be more adaptive and proactive in future contingencies. ^{[6] X Research Resources} This will help you increase your optimism and resilience in the face of the unexpected. ^{[7] X Research Resources Kelley, TM, & Pransky, J. (2013). Principles for realizing resilience: A new view of trauma and inner resilience. J Trauma Stress Disor Treat 2, 1, 2.}

Over time, negative feelings can become a conditioned habit. Don’t blame yourself for negative feelings and associations. Reprimands don’t help because it doesn’t look in your direction of growth; it looks back and at what happened. ^{[8] X Research Sources}
Instead, focus on noticing when negative emotions arise. A diary can help you do this. Record times when you have had a negative feeling or thought, then examine its context and explore alternative ways of responding to the situation. ^{[9] X Research Source}
For example, imagine that someone cuts your car in front of you on the road. You react by getting angry, honking your horn and perhaps shouting at the other person even though they can’t hear you. You can write in your diary what happened and your immediate reaction. Don’t judge yourself as “right” or “wrong”, just record what happened. ^{[10] X Research Source}
Then look back and think about what you wrote. Does your response align with your values and the type of person you want to be? If not, what else could you have done? What do you think you’re really reacting to at that moment? Maybe you’re not really angry with the driver; Perhaps you just had a stressful day and allowed yourself to take your anger out on someone.
Look forward as you write these. Don’t use it as a place to wallow in negative feelings. Think about what you can learn from that experience. What can you learn to become more mature? Can that experience be used as an experience for other times? If you were in a similar situation next time, how would you react in line with your values? Perhaps realizing that you reacted angrily just because you had a bad day will help you understand that everyone makes mistakes at times, and it will also make you more empathetic the next time someone gets angry. with you. Having an idea of how you want to react in negative situations can help you during difficult times. ^{[11] X Research Source}

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Practice mindfulness. Mindfulness is an important component of optimism because it encourages you to focus on being aware of your emotions in the present moment without judging them. ^{[12] X Research Source Siegel, RD (2010). The Mindfulness Spution: Everyday Practices for Everyday Problems (1 edition). New York: The Guilford Press.} Often, negative reactions arise when we try to grapple with our emotions, or when we allow ourselves to be so blinded by our emotions that we forget that we can control how we react to them. those feelings. ^{[13] X Research Source Hanh, TN (2003). The Present Moment: A Retreat on the Practice of Mindfulness (Abridged edition). Boulder, CO: Sounds True, Incorporated.} Focusing on your breath, accepting your body and how you feel, and learning from your feelings instead of denying them can help you become comfortable with yourself, which is an important factor. when negative emotions arise. ^{[14] X Trusted Source HelpGuide Go to source}

Mindfulness meditation has been shown by many studies to help cope with anxiety and depression. ^{[15] X Research Source} It can really reprogram the way your body responds to stress.
Find mindfulness meditation classes in your community. You can also search online for guided meditation classes, such as the UCLA Mindful Awareness Research Center ^{[16] X Research Resources} or BuddhaNet ^{[17] X Research Resources} . (And of course there are many great tutorials on Wikihow.)
You don’t have to spend a lot of time practicing meditation to see its effects. Just a few minutes a day can help you become more understanding and accepting of your feelings. ^{[18] X Research Sources}

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Identify your inner monologues as optimistic or pessimistic. Inner monologue is an important indicator of your tendency to be optimistic or pessimistic in your outlook on life. Take a day to listen to your inner voice and think about how often the following negative monologues occur: ^{[19] X Trusted Source Mayo Clinic Go to source}

Exaggerate the negatives of the situation and ignore all the positives.
Unconsciously blaming yourself for any negative situation or event.
Expect the worst in any situation. For example, when the “no need to park” coffee shop mistakes the drink you ordered, and so you automatically think that the whole day will be your disaster day. ^{[20] X Trusted Source Mayo Clinic Go to Source}
You see things as either good or bad (also called polarization). In your eyes there is no space in between.

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Look for the positive things in your life. It is important to reorient your inner monologue to focus on the positive aspects of you personally and the world around you. While positive thinking is just one of the steps towards becoming a true optimist, the effects of positive thinking can be vital for both your physical and mental well-being. such as: ^{[21] X Trusted Source Mayo Clinic Go to Source}

Increased longevity
Reduce the likelihood of depression
Reduce the level of grief
Improve the immune system
Stronger physically and mentally
Reduced risk of death from cardiovascular disease
Have better coping skills during tough times and times of pressure.

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Remember that true optimism is different from blind optimism. Blind optimism occurs when a person believes that nothing bad can happen. This is often seen as gullible and naive and can lead to frustration or even danger. ^{[22] X Research Source} True optimism doesn’t close its eyes to challenges or pretend that negative feelings and experiences don’t exist. It recognizes those challenges and says, “I can overcome them all!”

Deciding to go skydiving without even learning or finding information about it because “everything is fine” is an example of blind (and dangerous!) optimism. It’s unrealistic, and doesn’t realize that you have to work to overcome obstacles. Such a decision could put you in jeopardy.
A true optimist will learn about skydiving and recognize that it is a complex sport that requires careful training and care. Instead of getting discouraged by the amount of work to be done, optimists will set a goal (“learn to skydive”) and then work toward that goal with confidence that they will.

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Write yourself positive affirmations every day. Making brief statements can help us believe in the power underlying the action we want to accomplish. Jot down a few quick affirmations that remind you of what you’re trying to change in your worldview. Place them in places where you can see them every day, such as on your bathroom mirror, inside your closet, on your computer, and even on the bathroom wall. Examples of these claims might be: ^{[23] X Research Source}

“Nothing is impossible”.
“The circumstances do not make me, but I create my situation.”
“The only thing I can control is my attitude towards life.”
“I always have a choice.”

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Avoid comparing yourself to others. It’s easy to fall into jealousy, but that often only leads to negative thinking. (“They have more money than me”, “She runs faster than me”). Don’t forget that there is always someone worse than that. Avoid negative comparisons with others and focus on the positive. There are studies that suggest that a complaining attitude is often linked to depression and anxiety. ^{[24] X Research Source}

Showing gratitude in your daily life can be a great way to break free from the habit of negative comparisons. Write a thank you letter to the people in your life or speak to them directly. Focusing on these positive elements in your life can dramatically improve your mood and sense of well-being. ^{[25] X Research Sources}
Consider keeping a gratitude journal. Research has shown that people who write a few lines a week about recent events that make them feel grateful are more optimistic and have a greater sense of life satisfaction in general. ^{[26] X Research Sources}

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Strive to improve your outlook on one or two areas of your life. Pessimism often stems from feelings of helplessness or lack of control. Identify one or two major areas that you want to change in your life and work on improving those areas. This will help you restore confidence in your own power and ability to effect change in your daily life. ^{[27] X Research Source}

See yourself as the cause, not the effect. Optimists often believe that they can overcome any negative event or situation with their own efforts and abilities. ^{[28] X Research Sources}
Start small. Don’t think you have to do everything at once.
Positive thinking can lead to positive results. One study found that teaching basketball players to think that positive outcomes – such as getting a free throw – were due to their ability and negative results to a lack of effort improved performance. their later significantly. ^{[29] X Research Sources}

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Smile as much as possible. Studies have shown that a big smile on your face can actually make you happier and more optimistic about the present and the future. ^{[30] X Research Source}

In one study, subjects who were asked to hold a pen in their mouth (which made their facial muscle movements look like they were smiling) thought the cartoon was funnier than others felt. Little did they know that it was just the smile that prompted their response. Consciously changing your facial muscles to reflect a positive emotion sends a similar signal to your brain and elevates your mood. ^{[31] X Research Source}

Promoting the source leads to optimism

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Get to know how you connect with the world around you. Optimism is not simply born in the brain and radiating out; it grows between you and the world you live in. Learn to recognize the unhappiness aspects of your environment, and then invest time and effort in changing them.

Strive to change the world for the better in concrete ways, one step at a time, perhaps in the form of participating in a social justice movement or a political cause that you consider important to you. .
However, you should remember that there is a wealth of cultures in the world, and yours is just one of them. Do not hold the stereotype that your culture or your way of doing things is superior or unique. Respect the diversity of the world, try to help others according to their condition, and you will see beauty and positivity in many things. ^{[32] X Research Sources Hpland, D. (2001). Identity and Agency in Cultural Worlds. Harvard University Press.}
On a smaller scale, even just rearranging specific items like furniture can help break down old and useless patterns and behaviors, allowing you to create something new. . There are many studies that show that breaking a habit is easier if you change old habits, because that activates new areas of the brain. ^{[33] X Research Sources Duhigg, C. (2014). The Power of Habit: Why We Do What We Do in Life and Business (Reprint edition). New York: Random House Trade Paperbacks.}^{[34] X Research Sources}
This goes hand in hand with learning to accept and experience a wide range of emotions, because you can’t experiment with something you’ve never had to face. Instead of trying to analyze your feelings in unnecessary detail as you live with old habits day after day, experiment with each interaction and try to find ways to improve the environment you share with others. .
Build goals and expectations for the future from specific interactions with people and the environment. That way you can avoid wishful thinking for yourself and for others. ^{[35] X Research Sources Bennardo, G. (2009). Language, Space, and Social Relationships: A Foundational Cultural Model in Ppynesia. Cambridge University Press.}

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Try to imagine what your life would be like without the positive things. This exercise was devised by researchers at Berkeley; they recommend setting aside 15 minutes a week to practice. Imagining your life without something you love or treasure can help you foster optimism, because it counteracts the tendency to assume that the good things in life are “of course”. When you remember that every positive thing that happens is our luck, and that such things are not inevitable, a positive attitude of gratitude will grow within you. ^{[36] X Trusted Source Greater Good in Action Go to Source}^{[37] X Trusted Source Greater Good Magazine Go to Source}

Start by focusing on a positive event in your life, such as an achievement, a trip, or anything else that means something to you.
Remember an event, and think about the circumstances that allowed that event to happen.
Thinking about things could have turned the other way in those circumstances. For example, back then you might not have learned the language for which you took this trip, or that day you might not have read the newspaper that advertised the job opening that you now enjoy.
Write down all the events and decisions that might have gone in the wrong direction that prevented that good event from happening.
Imagine what your life would be like if that event hadn’t happened. Imagine what you would miss if you didn’t have all the other good things to follow.
Recall that the event actually happened. Meditate on the positive things it brings to your life. Let’s say that things that don’t have to happen have brought you this joyful experience. ^{[38] X Trusted Source Greater Good in Action Go to Source}

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Find bright spots. It is a natural human tendency to pay more attention to the undesirable things in life than to the desired things. Fight this tendency by looking at a negative event and finding the “positive” in it. Research has shown that this ability is an important part of optimism, and it also helps you when you’re stressed, depressed, and in relationships with people. Try doing this for 10 minutes a day for three weeks, and you’ll be surprised how much more optimistic you can be. ^{[39] X Trusted Source Greater Good in Action Go to Source}

Start by listing five things that make you feel that your current life is good in some way. ^{[40] X Trusted Source Greater Good in Action Go to Source}
Then you think about a time when something unexpected happened that made you sad or frustrated. Make a brief note of the situation.
Figure out three things about the situation that can help you see “good luck in bad luck”.
For example, unfortunately your car has a problem that causes you to be late for work because you have to take the bus. This is not a pleasant situation, but you can think about the following bright spots:
- You met new people on the bus that you wouldn’t normally interact with.
- You caught the bus, not the more expensive taxi.
- Your car is still repairable.
Make sure to find at least 3 positive things, no matter how small. This will help you become adept at changing the way you interpret and react to situations.

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Make time for activities that make you laugh. Allow yourself to laugh. This world is full of funny things, immerse yourself in it! Watch comedy on TV, go to the comedy theater, buy a comic book. Everyone has a different sense of humor, but focus on the things that make you laugh. Take the initiative to make yourself smile at least once a day. Don’t forget, laughter is a natural stress reliever. ^{[41] X Research Source}

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Choose a healthy lifestyle. Optimism and positive thinking are closely related to exercise and physical health. In fact, exercise has been shown to be a mood lifter thanks to the endorphins released when you’re physically active. ^{[42] X Research Source}

Participate in a physical activity at least three times a week. Being physically active doesn’t have to be in the gym. You can walk your dog, use the stairs at work instead of taking the elevator. Any kind of physical activity can help improve your mood.
Limit mood-altering substances such as stimulants and alcohol. Studies have shown a strong link between pessimism and substance and/or alcohol abuse. ^{[43] X Research Source}

Advice

Everyone is weak at times. Sometimes you can stumble and fall back into bad habits, but remember the positive feelings that have passed and remind yourself that positive feelings are still within reach. Don’t forget that you are not alone. Reach out for support and regain a positive mindset.
Look in the mirror and smile. According to facial recognition theory, this can help you maintain happiness and positive thinking.
Be concerned with the positives and negatives, or the pros and cons of a situation. But focus on the positives.
If you’re trying to be optimistic about a certain event – like a college offer letter, try to focus on that outcome. What if you don’t get positive results? Maybe you’ll be offered a place at another school that’s even better in the long run, or you’ll learn something.

Warning

Don’t confuse pessimism with depression. Depression can be a serious illness and in this case you should seek professional advice if you think you have signs of this illness.

Steps

Learn to cherish emotions

Promoting the source leads to optimism

Advice

Warning

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