How can we cultivate positivity in the midst of the constant onslaught of negative news delivered through the 24-hour news cycle?
Being optimistic can be extremely challenging in the current era, to be frank.
Having to constantly listen to news about disasters, political turmoil, or the impending threat of climate change can be very tiring. The good news is that there are numerous effective ways to regain control of your own life and radiate a contagious optimism that will make you and those around you beam with joy.
1. Get an exercise routine
It’s a common suggestion for self-care that you should exercise more, and as much as you might be tired of hearing it, it’s undeniably accurate.
Primarily, sufficient proof exists that consistent physical activity can aid in combatting various prevalent mental health conditions such as depression and anxiety. Additionally, exercise can serve as a preventive measure against age-related ailments such as Alzheimer’s and dementia.
Establishing a regular physical activity as a habit can prove to be an effective means of achieving a positive attitude in addition to the physical and mental health benefits it provides.
2. Practice mindfulness
Mindfulness goes beyond being a popular term for self-care nowadays, which is frequently mentioned in various articles or self-help books. In reality, mindfulness practice is among the most effective approaches in coping with stress and alleviating anxiety.
Simply put, mindfulness is the act of observing your emotions, thoughts, and the reasons behind them at any given moment.
As you become skilled in being present, you’ll discover it grounds you and prevents you from fretting over uncontrollable matters.
3. Find the funny
Discovering the power of humor can aid in cultivating positivity within oneself. Moreover, acquiring the ability to see the humor in everyday life circumstances can contribute to enhancing one’s emotional state by diminishing stress and anxiety, and combating depression.
Allow me to elaborate on my point regarding “finding the funny”. It does not entail regularly attending a comedy club in your area (although the comedians there would undoubtedly be grateful), or actively pursuing amusing circumstances. Instead, it entails the ability to detect humor in every aspect of your life, particularly during the trying times.
If you have the ability to locate humor in ordinary circumstances, it will also aid in creating a more relaxed and optimistic atmosphere among those surrounding you, diffusing positive energy throughout.
4. Meditation
Using meditation is a proven technique to increase positivity and alleviate stress and worry. Once viewed as solely for unconventional individuals, meditation has now gained widespread acceptance and can assist anyone with an internet connection and an eagerness to meditate, exemplifying its usefulness.
The mystique of meditation has faded, taking with it much of the caution and unfavorable associations. Now, meditation can be described as a method of sharpening one’s mental and emotional acuity by honing focus and alertness through diverse techniques.
Meditation is essentially an investment in oneself, where one intentionally reflects on what drives them and the rationale behind their thoughts and emotions.
5. Surround yourself with positive people
It’s quite straightforward – eliminating negative individuals from your life and opting to have cheerful and optimistic individuals around you will have an exponential impact. When the individuals around you express less dissatisfaction, you also tend to do the same. When you see others laughing, you are also inclined to do the same. The state of happiness attracts more happiness!
Surrounding yourself with positive people has another advantage – the opportunity to gain knowledge from them. Observing how other optimistic individuals handle tough situations and pessimism can serve as a model and inspire you to follow suit.
In addition, it is always pleasant to have friends who encourage and support you, thereby maintaining a positive atmosphere. Nobody appreciates pessimistic individuals.
6. Tell invasive thoughts to shove off
Although people tend to judge themselves severely, it’s not necessary. The impact of negative thoughts can be far-reaching and it may not be easy to control or dismiss them as fleeting.
Recognizing negative thoughts and acknowledging that they are unproductive can facilitate their management. It is pointless to entertain thoughts that diminish self-worth since they do not offer any solution.
Learning how to control intrusive negative thoughts allows you to concentrate on constructive and optimistic thoughts that assist you in moving forward rather than hindering you. Although it’s a challenging skill to acquire, mastering it could perhaps have a significant effect on your perspective.
7. Balance your diet
The key to increasing positivity through your diet is to try and break away from fad diets that promise fast results and instead focus on eating a balanced diet that will keep you healthy. While many fad diets do in fact help with rapid weight loss, they only do so by putting your body through some dangerous things. [5]
Fad or crash diets can lead to dehydration, malnutrition, poor eating habits, and fluctuating weight loss. However, adopting healthy eating and nutrition practices can aid in significant weight loss and a sense of well-being.
The primary emphasis of a well-balanced diet is to prioritize the most essential foods that promote both physical and mental well-being.
8. Let nature be your guide
One effective way to enhance positivity is by spending time in nature. The overwhelming pressures and commotion of city living can severely impact your psychological well-being. Therefore, taking a camping excursion or even embarking on a brief woodland walk can facilitate your reconnection with the natural world.
Taking time to be in nature can renew your outlook and provide a necessary respite that enables you to stay optimistic when confronting challenges.
Even if you reside in an area where exploring the wilderness is not feasible, you can still experience the advantages of nature by spending some time in a green area, such as visiting a nearby park for a few hours. A little advice: walking on grass barefoot is remarkable. When was the last occasion you tried it?
9. Believe in the magic of music
Research indicates that if you have a positive mindset, listening to upbeat music could enhance your disposition.
According to research published in the Journal of Positive Psychology, individuals who intentionally listened to uplifting music experienced a positive change in their emotions. However, those who didn’t receive the instruction to view the music as a mood enhancer didn’t exhibit the same reaction.
If you’re unsure about which songs to listen to in order to foster a more optimistic outlook, Lawrence suggests that selecting music that makes you feel good can be quite beneficial. Additionally, wearing headphones at work can be helpful in maintaining a positive attitude throughout the day.
10. Volunteer for a meaningful cause
Volunteering comes with numerous advantages such as minimizing loneliness and providing a sense of direction, all of which can enhance your overall perspective on life. However, for your altruism to result in maximum positivity, it must stem from genuine motivations.
Henry G. Lawrence, the creator and host of The Positive Mindset Podcast, believes that contributing to and backing your community is commendable. However, he points out many people who appear to be doing substantial work but still sense a lack within themselves. If you provide assistance merely for the sake of fulfilling a requirement, it will not have the same uplifting impact. Assist others in how you needed help when you were young. It is crucial to evolve into the person we lacked when growing up.
11. Stop and smell the flowers
Although flowers may make you smile when you see them, their aroma can also result in a significant improvement in mood. The American Society for Horticultural Science conducted research indicating that floral fragrances enhance happiness by increasing energy and repressing depressive sensations.
Lawrence points out that besides enhancing mood, taking the time to inhale floral fragrances may have other benefits such as promoting inner calmness as it allows one to be fully present in the moment.
Increase your positivity by being mindful of these moments. Start keeping a gratitude journal to record the times when you appreciate the little things in life. Additionally, discover how habits like habit stacking can help your brain sustain good habits.
12. Hit the couch
People often see napping as an indulgence that makes them feel guilty instead of recognizing it as a method for maintaining their mood. Our minds require rest to enable us to regain focus and balance. It is difficult to maintain a positive mental state when feeling drained. Lawrence states that “sleep is a form of self-care,” and if napping is used for that purpose, it is ideal.
According to the Centers for Disease Control and Prevention, naps lasting either 15 minutes or one hour can have advantageous effects; however, sleeping for longer periods than that should be avoided as it could interfere with your necessary sleep during the night.
Taking daytime naps while working remotely can enhance your positive outlook towards work and increase happiness, according to a study published in the Journal of Administrative and Business Studies. Moreover, the study further revealed that regular naps can improve work performance.
13. Stay hydrated
Maintaining adequate hydration is crucial not only for your physical wellbeing, but also for ensuring optimal brain function. According to a study published in the Journal of Nutrition, even slight dehydration had a negative impact on the mood of healthy women, resulting in increased feelings of negativity.
Lack of proper hydration can lead to tiredness and difficulty concentrating, which is not helpful for maintaining a positive attitude. Therefore, it is important to regularly and frequently hydrate oneself. The Mayo Clinic recommends that men consume approximately 15.5 cups (3.7 liters) of fluids per day while women should aim for 11.5 cups (2.7 liters).
14. Try a digital detox
Most likely, all of us have been informed that excessive use of social media can have harmful effects on our mental well-being. It can result in adverse emotions about ourselves and an elevated likelihood of depression, particularly among younger individuals.
According to Lawrence, disconnecting from the glowing rectangle and devoting more quality time in real-life situations can aid us in developing a more positive outlook. Thus, a digital detox can undoubtedly lead to a more optimistic attitude.
If abandoning social media completely seems like a major change, opt to divide your time more wisely by engaging in healthier pursuits. “For instance,” he explains, “after being on social media for ten minutes, take ten minutes to meditate and cultivate thankfulness.”
15. Dance like no one is watching
Even if you believe you lack coordination, don’t hesitate to dance. Studies conducted by the University of Northern Colorado indicate that dedicating time to dancing can lead to enhanced cognitive abilities, creativity, and self-esteem.
If you’re feeling blue, play some Beyoncé tunes or opt for Donna Summer if you’re in the mood for disco, and put on your dancing shoes to uplift your mood. Inviting your family or roommates to join you can also enhance the positive atmosphere in your home. To make things even more enjoyable, consider adding some at-home karaoke for extra fun.
16. Move more
Although there is an abundance of anecdotal evidence on how exercise can clear one’s mind, it is only through credible research that one can truly have faith in its effects. According to a study published in Frontiers in Psychology, individuals who anticipate mental benefits from exercising are more likely to experience an improved disposition.
Any form of exercise, be it a leisurely stroll, an energizing Zumba session, or weight training to enhance your muscles, is beneficial in fostering a constructive mindset.
Engaging in physical activity not only results in a positive mindset but also helps in diminishing stress and anxiety. Therefore, whether it’s indulging in your favourite sports or trying out something novel such as rock climbing or kayaking, such mental health benefits can be reaped.
17. Watch what you eat
Lawrence believes that by consuming nourishing food, we strengthen ourselves, and as the saying goes, we are what we eat. A balanced diet can affect both our physiological and emotional well-being.
A happiness diet can be achieved by consuming a diet abundant in whole grains, lean proteins, vegetables, and fruits which has proven to be beneficial for both physical and mental health.
Indulging in comfort foods occasionally to improve your mood is alright. After all, who doesn’t feel happy while consuming a cookie? However, it’s crucial to observe your preferred foods, specifically during periods of emotional distress. Whenever you crave a snack, evaluate if it benefits your body or merely provides temporary pleasure. According to Lawrence, if your answer is consistently focused on pleasure, you might want to assess your mental state.