Stress basics (9)
- Stress symptoms: Effects on your body and behavior
- Chronic stress puts your health at risk
- How to be happy: Tips for cultivating contentment
- see all in Stress basics
Stress relief (23)
- Stress relief from laughter? It's no joke
- Spirituality and stress relief: Make the connection
- Need stress relief? Try the 4 A's
- see all in Stress relief
Relaxation techniques (10)
- Massage: Get in touch with its many benefits
- Yoga: Fight stress and find serenity
- Tai chi: A gentle way to fight stress
- see all in Relaxation techniques
Positive thinking: Reduce stress by eliminating negative self-talk
Identifying negative thinking
Not sure if your self-talk is positive or negative? Here are some common forms of negative self-talk:
- Filtering. You magnify the negative aspects of a situation and filter out all of the positive ones. For example, say you had a great day at work. You completed your tasks ahead of time and were complimented for doing a speedy and thorough job. But you forgot one minor step. That evening, you focus only on your oversight and forget about the compliments you received.
- Personalizing. When something bad occurs, you automatically blame yourself. For example, you hear that an evening out with friends is canceled, and you assume that the change in plans is because no one wanted to be around you.
- Catastrophizing. You automatically anticipate the worst. The drive-through coffee shop gets your order wrong and you automatically think that the rest of your day will be a disaster.
- Polarizing. You see things only as either good or bad, black or white. There is no middle ground. You feel that you have to be perfect or that you're a total failure.
Focusing on positive thinking
You can learn to turn negative thinking into positive thinking. The process is simple, but it does take time and practice — you're creating a new habit, after all. Here are some ways to think and behave in a more positive and optimistic way:
- Identify areas to change. If you want to become more optimistic and engage in more positive thinking, first identify areas of your life that you typically think negatively about, whether it's work, your daily commute or a relationship, for example. You can start small by focusing on one area to approach in a more positive way.
- Check yourself. Periodically during the day, stop and evaluate what you're thinking. If you find that your thoughts are mainly negative, try to find a way to put a positive spin on them.
- Be open to humor. 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.
- Follow a healthy lifestyle. Exercise at least three times a week to positively affect mood and reduce stress. Follow a healthy diet to fuel your mind and body. And learn to manage stress.
- Surround yourself with positive people. Make sure those in your life are positive, supportive people you can depend on to give helpful advice and feedback. Negative people may increase your stress level and make you doubt your ability to manage stress in healthy ways.
- Practice positive self-talk. Start by following one simple rule: Don't say anything to yourself that you wouldn't say to anyone else. Be gentle and encouraging with yourself. If a negative thought enters your mind, evaluate it rationally and respond with affirmations of what is good about you.
Here are some examples of negative self-talk and how you can apply a positive thinking twist to them.
|Negative self-talk||Positive thinking|
|I've never done it before.||It's an opportunity to learn something new.|
|It's too complicated.||I'll tackle it from a different angle.|
|I don't have the resources.||Necessity is the mother of invention.|
|I'm too lazy to get this done.||I wasn't able to fit it into my schedule but can re-examine some priorities.|
|There's no way it will work.||I can try to make it work.|
|It's too radical a change.||Let's take a chance.|
|No one bothers to communicate with me.||I'll see if I can open the channels of communication.|
|I'm not going to get any better at this.||I'll give it another try.|
Practicing positive thinking every day
If you tend to have a negative outlook, don't expect to become an optimist overnight. But with practice, eventually your self-talk will contain less self-criticism and more self-acceptance. You may also become less critical of the world around you. Plus, when you share your positive mood and positive experience, both you and those around you enjoy an emotional boost.
Practicing positive self-talk will improve your outlook. When your state of mind is generally optimistic, you're able to handle everyday stress in a more constructive way. That ability may contribute to the widely observed health benefits of positive thinking.Previous page
(2 of 2)
- Brummett BH, et al. Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: Study of a college sample during a 40-year follow-up period. Mayo Clinic Proceedings. 2006;81:1541.
- Brydon L, et al. Dispositional optimism and stress-induced changes in immunity and negative mood. Brain, Behavior, and Immunity. 2009;23:810.
- Cohen S, et al. Emotional style and susceptibility to the common cold. Psychosomatic Medicine. 2003;53:652.
- Hershberger PJ. Prescribing happiness: Positive psychology and family medicine. Family Medicine. 2005;37:630.
- Giltay EJ, et al. Dispositional optimism and the risk of depressive symptoms during 15 years of follow-up: The Zutphen Elderly Study. Journal of Affective Disorders. 2006;91:45.
- Giltay EJ, et al. Dispositional optimism and the risk of cardiovascular death: The Zutphen Elderly Study. Archives of Internal Medicine. 2006;166:431.
- Karren KJ, et al. Mind Body Health. The effects of attitudes, emotions and relationships. 4th ed. San Francisco, Calif.: Pearson Education Inc.; 2010:411.
- Seaward BL. Managing Stress: Principles and Strategies for Health and Well-Being. 6th ed. Sudbury, Mass.: Jones & Bartlett Publishers; 2009:445.
- Creagan ET (expert opinion). Mayo Clinic, Rochester, Minn. May 13, 2011.