How to Close The Positivity Gap

Having a negative outlook is not uncommon—life can be hard, people are complicated, and complaining is easy. But there’s proof that a positive outlook can have a positive impact on your physical and mental health. So even if you’re naturally inclined to be pessimistic, it’s worthwhile to explore the sunny side of the street. Thinking more positively is actually a skill you can learn—and benefit from.

Happier Equals Healthier

An article from the Mayo Clinic in 2022 includes a list of health benefits that positive thinking may provide — including lower rates of depression, lower levels of distress and pain, and greater resistance to illnesses. It says it’s unclear why these positive thinkers experience these benefits, but suggests a positive outlook helps an individual manage stress, even in stressful times.

There are even studies linking optimism with greater longevity. A 2022 study found that older women who scored highest on measures of optimism lived 4.4 years longer, on average, than those with the lowest scores. Results held true across races and ethnicities. Experts suggest optimistic people are more likely to eat well and exercise, and have a stronger connection with family and friends as a support network. And apart from physical health, optimism has been linked to greater success in education, income, and romantic relationships.

A Natural Negativity Bias

International conflict. Human tragedy. Doom-scrolling. The darker side of life is kind of exciting, right? In fact, research has shown humans are more responsive to bad news than good news, it’s a hand-me-down trait from the evolutionary need to be alert to danger in our environment. Psychologist Rick Hanson says, “the mind is like Velcro for negative experiences, and Teflon for positive ones.”

But negative thinking isn’t neutral, it’s actually bad for you. Studies have linked repetitive negative thinking to cognitive decline and even dementia. Researchers found that people in the study who exhibited higher levels of negative thinking patterns were more likely to have tau protein and amyloid deposits in their brains—proteins that are associated with Alzheimer’s disease.

How to Think (More) Good Thoughts

The good news is that if you would like to have a more optimistic outlook, it can be done. You won’t “turn that frown upside down” overnight, but there are techniques for reducing negative thinking and increasing positive thinking. There are a lot of suggestions online, but they all begin by pointing out that different approaches will work differently for each individual. So try something, but if it doesn’t feel right for you, try something else. Be patient with yourself. Here’s are some ideas to get you started.

- - - - Identify and question negative thinking.

Pay attention to how you talk to yourself. Is your internal voice negative or positive? Remember thoughts are not facts. If you’re heading down a negative thought pattern, try to take a step back and question the likelihood of the negative outcome. Consider whether you’re blaming yourself for something beyond your control, or expecting the worst to happen for no reason. Try to reframe unnecessarily negative thoughts in a more positive way.

- - - - Practice positive self-talk.

We all criticize ourselves from time to time. But consider whether you’re being unkind to yourself in a way you would never talk to someone else. If so, work on treating yourself better—as well as you want to treat others. Substitute the negative voice with one that is more patient and compassionate. Another positive habit to try is to visualize your own bright future. Research suggests that when we picture our lives going well, we’re happier in the present, too.

- - - - Surround yourself with optimistic people.

Whatever your current outlook, it’s been influenced by your upbringing and people around you. So if you want to increase your positive perspective, surround yourself with similarly minded individuals. Even if they aren’t around when negative thoughts arise, just imagining how an optimistic friend might deal with a situation can be helpful.

- - - - Try to have healthier habits.

It might sound like circular thinking, but regular exercise (shoot for 30 minutes a day, even if it’s done in smaller chunks over the course of the day), a healthy diet, and getting enough sleep can have a positive impact on mood and reduce stress. Making it a little easier to stick with efforts to change your thinking.