Content

• Steps
• Advice
• Warning

Is your cup half full or half full? The way in which you answer questions can reflect your outlook on life, your attitude toward yourself, and define whether you are an optimist or a pessimist - even having an impact on your health. Everyone has ups and downs in life, but it's found that an optimistic outlook has a significant positive effect on a person's quality of life and physical and mental well-being. Optimism is also considered a key factor in managing stress. Being optimistic doesn't mean ignoring life's challenges or problems, but changing how you approach them. If you are a pessimist about the world, it can be hard to reorient your outlook, but you can still reinforce the positives in your life with a little patience and attention.

Steps

Part 1 of 2: Learn to cherish your emotions

1. 

   
   
   Recognize the good and bad in your life and reflect on how they affect you. Being optimistic doesn't mean you have to feel "happy" all the time. In fact, it's not a good idea to try to force yourself to feel happy in potentially painful situations. Instead, immerse yourself in all the emotions in your life, accepting that both positive and negative feelings are a natural part of human experience. Trying to suppress certain emotions can cause extreme pain. Not focusing specifically on certain types of emotions can actually help you to adapt and be more proactive in unexpected future situations. This will help you increase your ability to be optimistic and resilient in the face of unforeseen circumstances.
   • Over time, negative feelings can become a conditional habit. Don't blame yourself for negative feelings and associations. Criticism doesn't help because it doesn't look in the direction of your growth; it looked back and into what happened.
   • Instead, focus on noticing when negative emotions arise. A journal can help you do this. Record times when you have negative feelings or thoughts, then examine its context and explore alternative ways of reacting to the situation.
   • For example, imagine a person cuts off the front of your car on the road. You respond by getting angry, honking your horn, and perhaps yelling at the other person even though they can't hear you.You can write in your journal what happened and your immediate reactions. Don't judge yourself as "right" or "wrong", just write down what happened.
   • Then, look back and think about what you wrote. Is your response consistent with your values ​​beliefs and the type of person you want to be? If not, what else could you have done? What do you think you're actually reacting to? Maybe you're not really angry with that driver; maybe you just had a day of pressure and allowed yourself to vent your anger on someone.
   • Look forward when you write these things. Don't use it as a place to indulge in negative feelings. Think about what you can learn from the experience. What can you take to become more mature? Can the experience be used as an experience for other times? If you encounter a similar situation next time, how will you react to your beliefs about your values? Perhaps realizing that you react angrily just because you've had a heavy day will help you understand that everyone makes mistakes, and it will also make you more sympathetic to others if someone gets angry next time. with you. Have an idea of ​​how you are want Reacting to negative situations can help you during difficult moments.

2. 

   
   
   Practice mindfulness. Mindfulness is an important component of optimism because it encourages you to focus on recognizing your emotions in the present moment without judging them. Often, negative reactions arise when we try to grapple with our emotions, or when we let ourselves be emotionally blind and forget that we can control how we respond to our emotions. those feelings. Focusing on your breathing, accepting your body and feelings and learning from your emotions rather than denying them can help you become comfortable with yourself, which is an important factor. when negative emotions arise.
   • Mindfulness meditation has been shown by many studies to help deal with anxiety and depression. It can actually reprogram the way your body responds to stress.
   • Find mindfulness meditation classes in your community. You can also look online for guided meditation classes, such as the UCLA Mindful Awareness Research Center or BuddhaNet. (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 to better understand and accept your emotions.

3. 

   
   
   Identify whether your inner monologues are optimistic or pessimistic. Inner monologue is an important indicator of your tendency to be positive or pessimistic about how you view your life. Spend a day listening to your inner voices and thinking about how often the following types of negative monologues come up:
   • Exaggerate the negative sides of the situation and brush off all the positives of the situation.
   • Unintentionally blame yourself for any negative situations or events.
   • Waiting for the worst in any situation. For example, when a coffee shop "does not need to park" mistakenly drinks you order, and then you automatically think that the whole day will be your disaster day.
   • You see things as either good or bad (also called polarization). There is no space in your eyes.

4. 

   Find the positive things in your life. It is important to redirect your inner monologue to focus on the positive aspects of you personally and the world around you. While thinking positively is only one step towards becoming a true optimist, the effects of positive thinking can be very important both physically and mentally. such as:
   • Increased longevity
   • Reduce the likelihood of depression
   • Reduce the level of grief
   • Improve immune system
   • Be stronger physically and mentally
   • Reduce the risk of death from cardiovascular disease
   • Have better coping skills during difficult times and stressful times.

5. 

   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. True optimism doesn't close your eyes to challenges or pretend negative feelings and experiences don't exist. It recognizes those challenges and says, "I can overcome them all!"
   • The decision to go skydiving without even studying or looking for information about the subject, assuming "everything will be fine" is an example of blind (and dangerous!) Optimism. It is unrealistic, and unaware that you must work hard to overcome obstacles. Such a decision could put you in danger.
   • A true optimist will learn skydiving and admit that it is a complex sport that requires careful training and care. Instead of getting discouraged by the amount of work to be done, the optimist sets a goal ("skydiving lessons") and then tries to work toward that goal with confidence that they will.

6. 

   Each day write yourself positive affirmations. Writing out short statements can help us believe in the potential power of the action we want to accomplish. Jot down a few affirmations that remind you of what you're trying to change in your worldview. Place it in places you can see every day, such as on the bathroom mirror, inside your closet, on your computer and even on the bathroom wall. Examples of these statements can be:
   • "Nothing is impossible".
   • "Circumstances do not create me, but I create my situation".
   • "The only thing I can control is my attitude towards life."
   • "I always have a choice."

7. 

   Avoid comparing yourself to others. People easily fall into jealousy, but that often only leads to negative thinking. ("They have more money than me", "She ran 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 complaining attitudes are often linked to depression and anxiety.
   • Showing gratitude in everyday life can be a great way to break free from the habit of negative comparisons. Write thank you notes to everyone in your life or tell them directly. Focusing on these positive factors in your life can significantly improve your mood and feelings of happiness.
   • Consider journaling gratitude. Research has shown that people who write a few lines a week about recent events that make them grateful tend to be more optimistic and more satisfied with their lives in general.

8. 

   Strive to improve how you see one or two areas of your life. Pessimism often stems from feelings of helplessness or lack of control. Identify one or two major aspects of your life that you want to change and work hard to improve those. This will help you restore confidence in your own strength and ability to influence change in your daily life.
   • See yourself as a cause, not a consequence. Optimists often believe that negative events or situations can be overcome with their own efforts and abilities.
   • 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 results - such as free throws - are due to their ability and negative results due to lack of effort improves performance. their later significantly.

9. 

   Smile as much as you can. Studies have shown that a bright smile on your lips can actually make you happier and more optimistic about the present and the future.
   • In one study, subjects asked to keep a pen in their mouth (making their facial movements look like laughing) found the cartoon to be more fun than others felt. They didn't know that it was just the smile that drove their reaction. Consciously changing your facial muscles to reflect a positive emotion sends a similar signal to your brain and elevates your mood.
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Part 2 of 2: Promoting the origins of optimism

1. 

   Recognize how you connect with the world around you. Optimism is not simply born in the brain and radiated out; it grows between you and the world in which you live. Learn to recognize the aspects that you are not happy about in your environment, and then invest time and effort in changing them.
   • Strive to change the world for the better in concrete ways, step by step, 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 around the world, and your own culture is just one of them. Don't take 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 conditions, and you will see beauty and positivity in many things.
   • To a smaller extent, even just rearranging specific objects like indoor furniture can help break down old and futile styles and behaviors, allowing you to create something new. . There are many studies that have shown that it is easier to break a habit if you change the old style, as that activates new areas of the brain.
   • This goes hand in hand with learning to accept and experience different levels of emotions, because you can't test something you never have to face. Instead of trying to analyze your emotions unnecessarily in a finite way 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 your specific interactions with people and the environment. That way you can avoid unrealistic expectations for yourself and for others.

2. 

   Imagine what your life would be like without the positives. This exercise was devised by researchers at Berkeley; They recommend setting aside 15 minutes a week for practice. Imagining your life without something you love or value can help you cultivate optimism, because it fights the implicit tendency to assume that the good things in life are "of course". When you remember that all positive things that happen are our luck, and such things are not inevitable, a positive attitude of gratitude will grow in you.
   • Start by focusing on a positive event in your life, such as an achievement, a trip, or whatever matters to you.
   • Remember an event, and think about the circumstances that allow it to happen.
   • Thinking about things may have turned in a different direction in those circumstances. For example, back then you might not learn the language for which you went on this trip, or that day you might not read the newspaper that announced the job vacancies that you now love.
   • Write down all the facts and decisions that might have moved in the other direction that prevented the good event from happening.
   • Imagine what your life would have been like if it hadn't happened. Imagine what you would miss if you didn't have all the other good things following it.
   • Recall that the event actually happened. Ruminate on the positive things it can bring to your life. Let's say things don't certain must have happened giving you this joyful experience.

3. 

   Find bright spots. The natural human tendency is to pay attention to the unwanted things in life rather than the things that are going. Fight this trend by reviewing a negative event and finding the "positive" in it. Research has shown that this ability is an important part of optimism, and it can also help you in times of stress, depression, and in relationships with others. Try doing this for 10 minutes a day for three weeks, and you'll be surprised how much more optimistic you are.
   • Start by listing 5 things that somehow make you feel good about your life right now.
   • Then, think about an unplanned event that caused you pain or frustration. Take a brief note of the situation.
   • Finding three things about the situation can help you see "luck in luck".
   • For example, unfortunately your car has a problem that makes you late for work because you have to ride the bus. This is not a pleasant situation, but you can think about the following bright spots:
     • You have met new people on a bus that you would normally not have contact with.
     • You got a bus, not a taxi that cost you more money.
     • Your car can still be repaired.
   • Make sure to find at least 3 positives, no matter how small. This will help you become more competent in changing the way you interpret and react to situations.

4. 

   Make time for activities that make you laugh. Allow yourself to laugh. This world is full of fun things, immerse yourself in it! Watch a comedy on television, go to a comedy stage, buy a comic book. Everyone has a different sense of humor, but focus on the things that make you laugh. Take the initiative to bring a smile to yourself at least once a day. Don't forget, laughter is a natural stress reliever.

5. 

   Choose a healthy lifestyle. Optimism and positive thinking are closely related to exercise and physical health. In fact, physical exercise has been shown to be a mood booster thanks to the endorphins released when you move your body.
   • Do a physical activity at least three times a week. Physical activity doesn't need to be exercised in the gym. You can take the dog for a walk, use the stairs at work instead of the elevator. Any kind of physical exercise can help improve your mood.
   • Limit mood-altering substances such as stimulants and alcohol. Studies have shown a strong link between pessimism and substance abuse and / or alcohol.

6. 

   Stay with friends and family who light up your mood. Play makeup with your kids or go to a concert with your sister. Spending time with others is often a great way to reduce separation and loneliness, which are factors that cause pessimism or skepticism.
   • Make sure the influencers in your life are positive and supportive. Not all of the people you meet in life have the same way of thinking and expecting as you do, and that is perfectly normal. However, if you find out that someone's attitudes and behaviors have a negative impact on yours, consider leaving that person. Human emotions are "contagious" and we are often influenced by the emotions and attitudes of those around us. Negative people can increase your stress levels and make you skeptical of your ability to manage stress in a healthy way.
   • Don't hesitate to experiment with relationships. You never know how valuable a person can bring you in life, no matter how different they are from you. You see it as a form of interpersonal gravity. It is important to find a harmonious combination of people to cultivate an optimistic outlook on the future.
   • Changing your mood doesn't mean changing your personality. Being an optimist doesn't mean being an extrovert. You don't have to be an extrovert to be optimistic.In fact, trying to be someone else can leave you feeling empty and sad instead of optimistic.

7. 

   Be active in dealing with people. Optimism is contagious. Showing positivity and compassion in interacting with others not only benefits you, it can also create a "ripple effect" when people are encouraged to instill optimism in many people. more. This explains why charity work and volunteering have long been seen as an important factor in improving mood. Whether it's buying a cup of coffee for a stranger or helping earthquake victims in another country, the positivity of your actions towards others will be rewarded with increased optimism. .
   • Volunteering is seen as a natural way to boost your confidence and self-esteem, which can help combat feelings of pessimism and helplessness.
   • Offering and serving others can also make you feel good about your contribution to this world. This is especially true if you are present in person rather than anonymously or contribute online.
   • Volunteering can help you make new friends and make new contacts, and being in the middle of a positive community can boost optimism.
   • Smiling at strangers is cultural. American culture, for example, often considers smiling friendly, but Russian culture sees it with suspicion. Feel free to smile at other people in public, but understand that they may have different habits than you, and don't get upset if they don't respond (or even seem confused). .

8. 

   Realize that optimism is cyclical. The more you think and act positively, the easier it will be for you to remain optimistic in your daily life. advertisement

Advice

• Everyone is sometimes weak. You can stumble and fall back into bad habits sometimes, but remember past positive feelings and remind yourself that positive feelings are still within reach. Don't forget that you are not alone. Reach out for support and regain positive thinking.
• Look in the mirror and smile. According to facial recognition theory, this can help you maintain your happiness and positive flow of thinking.
• Be mindful of both the positive and the negative, or the pros and cons in a situation. But focus on the positives.
• If you are trying to be optimistic about a certain event - like college sending out offers, try to focus on that outcome. What if you don't get a positive result? Maybe you will be offered admission by another school and this one will get even better in the long run, or you will learn something.

Warning

• Don't confuse pessimism with depression. Depression can be a serious medical condition, and in this case, you should seek professional advice if you think you have any signs of it.