Positivity is defined as the practice of being optimistic. It’s the opposite of negativity, the tendency to see the “glass half empty” with a mental attitude focused on challenges, obstacles, and failures.
Being positive isn’t about pretending everything is okay; suffering doesn’t exist in the world; instead, it’s about believing that negative emotions are not inherently wrong, won’t last forever, and can be controlled and even benefited from.
What Are the Beneficial Effects of Being More Positive?
A positive attitude creates a feedback loop that sparks more positivity and happiness.
You will likely expect these things to continue when you try to draw attention to things going well and sources of joy.
This means that positivity can make you feel more content, hopeful, open-minded, and confident, and less insecure, anxious, and envious of others.
Some call this the “law of attraction,” meaning you tend to attract whatever you believe. If you think the world is a good place and worthy of happiness, you’re more likely to experience this and make it real.
Another way to describe this concept is that “energy flows where attention goes,” so what you focus on and expect to happen will likely become true.
Studies show that a positive mindset can buffer against depression and anxiety and is associated with benefits, including:
• Stronger relationships and less loneliness (since people tend to enjoy the company of others who are positive)
• Better regulation of emotions, which leads to better decision-making and seeing more possibilities in your life
• Longer lifespan and better health since positivity protects against adverse effects of stress
• Higher self-esteem and greater likelihood of taking chances that can improve your life
3 Ways to Practice Positive Thinking
1. Gratitude Exercises
Gratitude is about appreciating what you already have — including your health, success, knowledge, job, friends, family, etc. This takes the focus off of what you lack or what you’re jealous of others for.
Trying to be more grateful daily increases your joy and can instantly make you happier. It also encourages you to be present because it gets you in the habit of looking for positive things as they unfold.
There are lots of ways to practice gratitude, including:
• Keeping a gratitude list that you write every day, even for 1-2 minutes, as you list anything that went well or made you smile.
• Journal longer about events and people that make you happy, or even write notes of appreciation to others.
• Take pictures often of things that make you happy or find other ways to document meaningful experiences and relationships, such as via art, videos, etc.
2. Positive Self-Talk and Affirmations
Your thoughts about yourself, your worth, and your capabilities will affect your actions in life. For example, if you believe that you’re a worthy candidate for a job, that you listen well, and have a lot of value to offer an employer, you’re more likely to nail an interview and get the job you want.
You can boost your self-esteem by learning to speak kindly to yourself, just like you would to a friend. You do this by replacing negative self-talk with positive, reassuring words.
First, write down 10 to 20 character traits you love about yourself. These could include how responsible, compassionate, funny, reliable, hard-working you are, etc.
Keep adding to this list regularly when you recognize improving parts of your personality. Read this list often and try to align your actions with the traits you already value consistently.
Then, create 3 to 5 affirmations you can repeat to yourself often when feeling down. These encourage and motivate you when you feel defeated or insecure. Here are some affirmation examples, which you can recite 5+ times daily to yourself:
• I am strong and always overcome hardships.
• I’m a great friend and always show up for people I love.
• I can learn from my mistakes and come back even stronger.
• I take responsibility for my actions and choose to grow from these lessons.
• I can’t control everything, but I can control my reaction.
3. Humor
A lighthearted outlook on life can go a long way in improving your relationships and self-esteem. If you can learn to look on the bright side of things and see the humor even in negative experiences, you’ll be buffered from many of the adverse effects of stress.
