September is Suicide Awareness and Prevention Month. It is an excellent time to reflect on our mental health and consider steps we can take to foster a more positive outlook and approach to our well-being for a happier life. Positivity helps manage stress, lower cortisol, and strengthen resilience. This proactive approach gives you coping skills to handle challenges before they affect your mental or physical health.

How do we become more positive, especially with the stress and chaos around us? And how does positivity help our physical health? These are some of the questions we will address in this blog post, which delves into the power of positivity and how it supports our mental health and promotes a preventive approach to our physical well-being.

Understanding Positive Thinking
Positive thinking does not mean ignoring life’s stressors. As with anything meaningful in life, positive thinking takes work at times. It doesn’t mean that you ignore unpleasant situations. It simply means that you approach unpleasantness in a more positive and productive way. So, when faced with something stressful or unpleasant, you do not sit down and start complaining. Instead, you sit down, take stock, and maybe even put a plan into action to move forward and find solutions. You change your mindset so that, instead of thinking the worst, you think the best will happen.

We all have those voices in our heads that guide us in situations. Instead of listening to the negative internal conversations, positive thinking means we parse through the negative and focus on the positive to find answers and results.

The Impact of Positive Thinking on Health

• Increased life span
• Lower rates of depression
• Lower levels of distress and pain
• Greater resistance to illnesses
• Better psychological and physical well-being
• Better cardiovascular health and reduced risk of death from cardiovascular disease and stroke
• Reduced risk of death from cancer
• Reduced risk of death from respiratory conditions
• Reduced risk of death from infections
• Better coping skills during hardships and times of stress

(Source: November 2023 Mayo Clinic “Positive thinking: Stop negative self-talk to reduce stress” article)

Now that we know the effects of positivity on our bodies and our minds, the question that remains is, how do we become more positive, especially in the face of adversity?

Key Strategies to Positivity

Changing how we think takes time. We can make it part of our routines so that positive thinking becomes second nature, but that requires daily practice that will eventually become easier and more habitual.

Here are some tips and strategies to bring more positivity into your routines:

Make changes. If you want to become more optimistic and engage in more positive thinking, first identify areas of your life you tend to think negatively about, whether it’s work, your daily commute, life changes, or a relationship. You can start small by focusing on one area to approach more positively.

It is ok to laugh. Give yourself permission to smile or laugh, especially during difficult times. Seek humor in everyday happenings. When you can laugh at life, you feel less stressed.

Live healthily. Try to get at least 30 minutes of exercise during the day. Exercise can positively affect mood and reduce stress. Eating healthy also has a major impact on how we feel and think. Follow a healthy diet to fuel your mind and body. Finally, get enough sleep and learn techniques to manage stress.

Maintain social connections. Make sure the people in your life are positive, supportive people you can depend on for helpful advice and feedback. Negative people may increase your stress level and make you doubt your ability to manage stress in healthy ways. Having a supportive network provides you with a sense of belonging and emotional support during times of stress.

Practice positive self-talk. You would never be openly negative to everyone you meet. If a friend is stressed or hurting, you would not express negative thoughts to them. So, why would you do that to yourself? Be gentle and encouraging with yourself. Actively acknowledge the good things in your life.

Mindfulness and meditation: Dedicate 10-15 minutes a day to non-judgmental awareness or breathing exercises. This directly calms the nervous system and lowers the body’s stress response.

Do something good for others. Sending out goodness into the world can have a positive impact not just on those we are helping, but on ourselves as well.

Cultivate Optimism for Better Emotional Health

Positive thinking and optimism have a direct impact on our physical and emotional health.

1. Reduces Stress and Anxiety
Focusing on the positive aspects of life may strengthen your brain’s ability to handle stress and anxiety. By being positive, we are regulating stress hormones, such as cortisol, which is often released during times of tension. Optimistic people tend to focus more on finding solutions than being stuck on the problem itself.

2. Boosts Resilience
There are many ways to build resilience. Some of those include believing in yourself, developing social engagement, discovering a purpose, and pursuing your goal. Have you ever faced a situation that felt insurmountable? The moment you face a dilemma and come through it successfully, you are often building confidence in yourself and your abilities. When you are experiencing stressful situations, be sure to pay attention to your emotional needs. To offset some of the negative feelings that arise from stress, try engaging in activities that support your health and help you feel stronger. Self-care can help you build your resilience to tackle obstacles.

3. Improves Physical Health
The routine of adequate sleep, a well-balanced diet, physical activity, and stress management can all benefit your physical health. According to studies, low blood pressure, a better immune system, and cardiovascular health all indicate good mental and physical wellness. Also, avoiding alcohol, smoking, and eating unhygienic food promotes well-being and enhances energy levels. Drinking adequate water throughout the day keeps your body hydrated. Water also helps maintain physiological functioning, assists digestion, and regulates body temperature. Moderate sun exposure is beneficial for your bone and immune health, as it aids in the production of Vitamin D, a necessary vitamin for mental and physical health.

4. Strengthens Social Connections
Spending quality time with your loved ones, family, friends, coworkers, or community members and discussing your emotions with them may benefit your mental health. Nature also has a calming effect on our mental health. Gratitude also boosts our mental health and provides connections with others.

5. Nurtures Self-Esteem and Confidence
Personal development is the foundation for your confidence and self-esteem. Confidence is essential for success and psychological strength. Pampering yourself during a difficult time and finding opportunities might help you become stronger physically and psychologically.

If it helps, remember the five Ps: positivity, peace, passion, perseverance, and prosperity. Are your actions contributing to any of those? If so, then you are advancing your mental and physical health in active, healthy ways.