How to Build a Positive Mindset

Mindset is basically your emotional response to everyday activities. This is important for health and quality of life. ^{[1] X Research Resources Gilbert, Stephanie; Kelloway, E. Kevin. “Positive mentalpogy and the healthy workplace.” In Day, Arla [Ed]; Kelloway, E. Kevin [Ed]; Hurrell, Joseph J Jr. [Ed]. (2014). Workplace well-being: How to build mentalpogically healthy workplaces. (pp. 50-71). xviii, 338 pp.Wiley-Blackwell.} You may not be able to change your job, family, where you live, or other major obstacles that can cause negative thinking. But you can face life’s disappointments in a positive way by challenging negative thinking and improving your outlook on life.

Table of Contents

Challenging negative thinking

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Identify negative thoughts. Cognitive behavioral therapy experts believe that we have the power to change our behavior by changing the way we think about ourselves. Thoughts are the catalyst that leads to behavior. The first step in controlling thoughts is awareness.

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Thought notes. If you have trouble identifying negative thoughts, consider keeping a journal. In this book, you will find out your worldview about everything: yourself, work or study, parents, politics, environment…etc.

This helps you pay attention to the judgmental voice in your head and notice what it says.
Take a few minutes each day to recall times when you thought something negative.

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Get rid of the criticism in your head by focusing on the positive. When you hear that negative voice in your head, pause for a moment and gently turn the negative thought into a positive one.

For example, if your mind is constantly telling you to hate the principal, you might say to yourself, “It’s hard work and he’s just trying to do the best he can.”

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Write a gratitude journal. Take note of the things that make you grateful in life. You can write a diary, a letter or any type of writing. Write down such gratitude things for life a few times per week.

Studies show that gratitude journaling works when we write deeply, in detail about what we’re grateful for, rather than just listing it out. Take a few minutes to reflect and enjoy the moment of writing it down. ^{[2] X Trusted Source Greater Good Magazine Go to Source}
A gratitude journal will help you remember the positive things in life.

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Practice positive visualization. Picture yourself in a bright setting, as specific as possible. ^{[3] X Sources of Langens Research , Thomas A; Morth, Sascha. “Repressive coping and the use of passive and active coping strategies.” Personality and Individual Differences. Vp.35(2), Jul 2003, pp. 461-473.} Push away the negative “I can’t” mindset. Instead think something like, “I can finish the project. I will call for help and will get it done.”

When you make an effort to be confident in your activities and outlook on life, you increase your chances of actually achieving your goals in real life.

Improve perspective

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See the positive side of the challenge. Keep moving forward instead of focusing on how miserable life is. Think about your life’s journey with challenges. If everything went smoothly, our lives would be very boring. You should think about ways to overcome challenges to become a better person through them. ^{[4] X Research Sources}

For example, if you are angry about losing your job, think that at least you will be able to spend more time with your children.

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Change the way you react to disappointments in your life. We often find ourselves surrounded by the ironies of life. Maybe you keep losing weight and then gaining it again, or it rains at the barbecue party, can’t find a parking space, or is always at red lights. But if you know how to change your response to those situations, you won’t be so strongly affected by them. ^{[5] X Research Sources}

Compare the present situation with a similar story in the past. Does this sad story have long-term effects or are you just wasting energy on nothing?
For example, you work at a restaurant and don’t like making sandwiches. If so, add some color to the dish, and arrange the vegetables and meat in an artistic way. You can also say something kind to the customer. Ask your manager if there is a way to help you control the atmosphere, like music.
If you hate traffic jams, plan ahead and turn on your favorite music in the car.
Take action to change an unhappy situation. If you hate going to work, think about whether you want to change your career direction. Make changes to correct the situation.

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Take time to rest. Often, we are surrounded by negativity due to stress, overload, frustration, or anger. When we allow ourselves time to rest and recuperate, we will have space to look at the matter with a positive attitude. Take time each day to relax, whether it’s reading a book, watching your favorite show, or chatting with friends.

Try meditation or yoga, or take a few minutes to breathe deeply.

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Do the activities you are best at. Disappointment and negativity can make us feel incompetent or unsuccessful in our efforts. The most effective response is to do what you’re good at. When you feel capable, your thinking will develop in a positive direction. Practice these activities regularly.

For example, if you enjoy knitting, you should take a break and work on a knitting project. You will get positive energy from these activities because you see progress. This positive energy will influence how you feel about other projects.

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Avoid negative media. Research shows that media reinforces negative thinking with unhealthy comparisons. ^{[6] X Research Source Mulgrew, K. E; Vpcevski-Kostas, D. “Short term exposure to attractive and muscular singers in music video clips negatively affects men’s body image and mood.” Body Image. Vp.9(4), Sep 2012, pp. 543-546.} If you find the media is making you feel negative, one way to deal with it is to avoid it. If you find yourself constantly comparing yourself to certain models or athletes, avoid watching magazines, shows, or games that feature them.

Even brief exposure to media using ideals negatively affects self-esteem and self-image. ^{[7] X Research Sources Turner, S., Hamilton, H., Jacobs, M., Angood, L., & Hovde Dwyer, D. (1997). The influence of fashion magazines on the body image satisfaction of cplege women: An exploratory analysis. Adpescence, 32(127), 603-614.}

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Use a sense of humour. Joy and laughter have the effect of improving mood and increasing positive responses to things and people. ^{[8] X Trusted Source HelpGuide Go to Source}

Go see a comedy, a comedy show, or read a joke. This helps you build a sense of humor associated with a playful and positive personality. ^{[9 ] X Research Sources Proyer, Rene T. “A psycho-linguistic approach for adult playfulness: A replication and extension towards relations with humor.” The Journal of Psychpogy: Interdisciplinary and Applied. Vp.148(6), Nov 2014, pp. 717-735.}

Interact with people

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Associate with positive people. When a friend is negative, they tend to spread that negativity on you. For example, if this person keeps saying negative things about school, you will infect that thought too. Because you only focus on the negative side. If you shift your perspective to a more positive one, you’ll start to notice good things about your school. ^{[10] X Research Source}

Build a network of positive people. Don’t spend a lot of time with people who just drag you down.

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Positive for everyone. Sometimes negative feelings are pervasive and affect everyone who interacts with us. Negativity can make people not want to spend time with you, which in turn makes you more negative. The way to break this loop and build a positive mindset is to practice social support. You can give positive comments to people, helping you build a positive mindset.

For example, you can help someone feel good about themselves by acknowledging and pointing out the positive in them. ^{[11] X Research Sources Lind, Annemette Bondo; Riseer, Mette Bech; Nielsen, Klaus; Delmar, Charlotte; Christensen, Morten Bondo; Lomborg, Kirsten. “Longing for existential recognition: A qualitative study of everyday concerns for people with somatoform disorders.” Journal of Psychosomatic Research. Vp.76(2), Feb 2014, pp. 99-104.} For example, compliment their singing ability.
Kindness to others is linked to positive effects on family, health and career, ^{[12] X Jensen-Campbell Research Source , Lauri A; Knack, Jennifer M; Gomez, Haylie L. “The mentalpogy of nice people.” Social and Personality Psychpogy Compass. Vp.4(11), Nov 2010, pp. 1042-1056.} thereby building a positive mindset for you.

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Show love and pride in everyone. When you communicate with others, you can help them feel positive. This also improves your thinking. Help others reinforce positive thinking by expressing the love and pride you feel in them. ^{[13] X Research Sources Hu, Xiaoxiao; Kaplan, Seth. “Is “feeling good” good enough? Differentiating discrete positive emotions at work.” Journal of Organizational Behavior. Vp.36(1), Jan 2015, pp. 39-58.}

When meeting friends, take the time to talk about their stories. Take the conversation away from yourself and focus on listening to your friend.

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Record good deeds you have done to help others. Write down what you have done to help someone or contribute to their happiness. Sounds a bit irrational and selfish. But research has shown that this behavior helps you feel like you have the power to make a difference with positive thinking. ^{[14] X Research Sources Kaczmarek, Lukasz D; Kashdan, Todd B; Drazkowski, Dariusz; Enko, Jpanta; Kosakowski, Michal; Szaefer, Agata; Bujacz, Alexandra. “Why do people prefer gratitude journaling over gratitude letters? The influence of individual differences in motivation and personality on web-based interventions.” Personality and Individual Differences. Vp.75 Mar 2015, pp. 1-6.}

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Join a social group. Group meetings can help reduce negative thinking. For many people, being a member of a religious organization also helps foster positive thinking. ^{[15] X Burris Research Source , Christopher T; Petrican, Raluca. “Religion, negative emotions, and regulation. In Saroglou, Vassilis [Ed]. (2014). Religion, personality, and social behavior. (pp. 96-122). x, 430 pp. New York, NY, US: Psychpogy Press; US.}

Build a healthy lifestyle

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Get enough sleep. It will be easier for you to face life and stay positive if you don’t let your body fall apart. Your body needs rest to recover, from which the mind can work actively and effectively. Try to get 7-8 hours of sleep every night. ^{[16] X Research Source}

If you have trouble sleeping, try dimming the light before you go to bed. Turn off all screens (computer, TV, phone) at least 30 minutes before going to bed. This helps to relax the mind before going to sleep.

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Full meals. Fill your body with healthy energy to maintain a positive attitude. Avoid processed or fried foods. Eat foods rich in nutrients such as fruits, vegetables, protein, and whole grains.

Eating foods rich in vitamins is known for its mood-enhancing effects. It is selenium-containing foods such as grains, beans, seafood and lean meat; contain omega-3 fatty acids, such as fatty fish, walnuts; contain fps such as green vegetables and legumes. ^{[17] X Research Source}

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Drink a lot of water. Negative moods are linked to dehydration. Make sure your body is well hydrated during the day. For women, aim to drink about 2 liters of water and men 3 liters per day. ^{[18] X Trusted Source Mayo Clinic Go to Source}

The body also gets fluids through food. Ideally, you should drink 8 cups of 200ml water per day.

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Exercise regularly. When you exercise, your body releases endorphins, which are chemicals associated with positive emotions. Regular exercise helps prevent stress, depression, and other illnesses. ^{[19] X Research Source}

Exercise at least 3 times per week for 20-30 minutes each time.

Steps

Challenging negative thinking

Improve perspective

Interact with people

Build a healthy lifestyle

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