We rarely see positive news headlines, and it’s not just a symptom of the modern age. Reporters have been faced with the same question for hundreds of years: why is the news always so negative? It’s not hard to see that terror, crime and extremism sell papers. These stories stir up feelings of anger, compassion and horror – all of which keep us firmly engaged with the world’s happenings. The trouble is, all this bad news gives us a skewed image of the world. Believe it or not, there is positive news out there in the world, and we know where to find it.

Positive News vs Bad News: How It Affects Us

It’s important to remind ourselves that journalism does not accurately represent the world we live in. Bad news incites fear and desperation in all of us, but for those of us prone to anxiety and depression, it really can feel like the end of the world (The Power of Positivity When You Live with Mental Illness).

This is hardly surprising. We evolved in tribes and rural communities where we only would have known what was happening locally. Up until recently, there were no international broadcasts or social media to inform us of all the world’s suffering.

There are benefits to our hyper-connected world, of course – we can raise money for refugees and donate unwanted clothes and food to homeless charities at the click of a button. But there’s no denying the 24-hour news cycle is damaging our health.

According to Susanne Babbel, a psychotherapist specializing in trauma recovery, our brains are hardwired to process stress relating to trauma by entering what is known as "fight, flight, freeze" mode before returning to a restful state. In modern times, however, we are constantly exposed to trauma, which prevents us from returning to this relaxed state our bodies need. She writes:

"Every time we experience or hear about a traumatic event, we go into stress mode. We might go numb or have an overactive fear response to the perceived threat. Our physiology is triggered to release stress hormones like cortisol and adrenaline.”

Positive news, on the other hand, has the opposite effect, in that it makes us feel connected, joyful and empowered. So how do we get more of it and the positive examples it provides?

Where to Find Positive News Stories

Believe it or not, there is positive news in the world – you just have to know where to find those positive words. Here are some positive news sources to help restore a more balanced view of the world.

Positive News

The brains behind the Positive News website describe themselves as “pioneers of “constructive journalism– a new approach in the media, which is about rigorous and relevant journalism that is focused on progress, possibility, and solutions.” There’s no doom and gloom here, just factual, high-quality reporting covering the positive news that’s glossed over by mainstream media.  

The High Low

The High Low is a weekly current affairs and pop culture podcast hosted by British Journalists Dolly Alderton and Pandora Sykes. The podcast gives listeners both highbrow and lowbrow reporting in a relaxed, informed and considered manner. It doesn’t shy away from important topics, but it does not engage in negative or salacious reporting.

Good News Network

Good News Network is an international positive news website covering topics such as Animals, Health and Heroes. The website operates under the motto and quote by Helen Keller, “Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.”

Upworthy

Upworthy is a positive news website specializing in fact-based reporting and uplifting content. Categories include Being Well, Women of Worth, Breakthroughs, Culture and Beauty Responsibly.

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Examples of negative thoughts are not hard to come by in people with mental illness. Although negative thinking doesn’t always mean you have a mental health condition, getting stuck in unhelpful thinking patterns can be indicative of an underlying issue. No one wants to live a life fuelled by negative thoughts. Luckily, the model used in cognitive behavioral therapy (CBT) is proven to help overcome many examples of negative thoughts, particularly in those with mental illness.   

Examples of Negative Thoughts: The CBT Model

The CBT model works on the basis that surface thoughts are not to blame for negativity – it’s our emotional reaction that causes us to feel anxious or stressed. You have a thought, which leads to negative emotions, which leads to negative behaviors and physical symptoms of mental illness.

Thought – Emotion – Behavior – Physical symptoms

To use one of the most common negative thinking examples from CBT, imagine your phone rings in the middle of the night. Your surface thought is that something is wrong: this causes you to feel anxious, which leads to you ignoring the phone call. Your anxiety worsens, leading to an increased heart rate, shortness of breath and a feeling of being out of control.

Another person may have the same thought on hearing their phone ring at a late hour. After all, it is not an irrational thought that there might be an emergency or that someone needs help. This person pushes the negative thought aside because it is not useful, and they cannot respond to a situation that hasn’t happened yet. Instead of worrying unnecessarily, this person picks up the phone to find out what the situation is.

Looking at it this way can be reassuring: it’s not that other people don’t have the same thoughts as you, it’s just that they interpret them differently.

How to Manage Your Negative Thoughts

Of course, managing negative thoughts is not as simple as changing your reactions to them ("How to Get Rid of Negative Thoughts. Stop Being Negative"). In fact, CBT works on the basis that we cannot change our emotions – we can only improve our thoughts and behaviors. For example, you might be able to change your physical symptoms by paying attention to your breathing, or you could try to change your behavior by going for a walk or practicing meditation when you feel anxious. You can also learn to change your thoughts, but first, you must be able to identify them.

Examples of negative thoughts include:

All or nothing: “If this date isn’t successful, I’ll be single forever.”
Overgeneralizing: “I’ve been bad at every single job I’ve had.”
Personalizing: “It’s all my fault.”
Mind reading: “All my friends/co-workers/family think I’m stupid.”
Jumping to conclusions: “My boss doesn’t look happy. She must be about to fire me.”
Catastrophizing: “This is going to be a terrible day.”
Disqualifying the positive: “They have to say nice things about me because they are my friends, but they don’t mean them.”
Should/must/ought to: “I should be a better son/daughter.” “I must start exercising.” “I ought to have a better job.”

You may notice that some of these examples fit into several categories. Next time you have a negative thought, see which unhelpful thinking patterns you can spot.

Making a Negative Thoughts List: Why It Helps

Overcoming negative thoughts isn't about stopping them altogether. These thoughts are automatic and involuntary. Therefore, trying to stop them will only make them more persistent.

For instance, challenge yourself not to think about a white bear for 30 seconds. Did you manage it? Probably not, because this isn’t how the brain works. Instead of trying to stop negative thoughts, you must learn to balance them with a more balanced and pragmatic viewpoint ("What is Thought-Stopping? Therapy, Techniques, Exercises").

Here is an exercise to try. Make a list of all the negative thoughts you experience throughout the day. Before you go to bed, do what the experts say and take your thoughts to court. Ask yourself the following questions about each negative thought:

• Is this thought helpful?
• Can you spot any negative thinking patterns? (e.g., catastrophizing, personalizing, etc.)
• Is there evidence for this thought? If so, what it is?
• Is there evidence against this thought?
• Would you say this to a friend? Would a friend say this to you?
• Are there alternative ways of looking at the situation that is more helpful and realistic?

You may find that examples of negative thinking come up more than you expected. That’s okay. There is no right or wrong way to use this technique, and you don’t have to do it every time. However, by challenging the way you interpret your thoughts, you can learn to change how they affect you over time.

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Positivity at work is one of the greatest challenges of having a mental illness. However much you like your job, the pressures of work can put great demands on someone with a mental illness. You will often need to complete tasks and activities that take you out of your comfort zone, such as talking on the phone or giving a presentation. When faced with these challenges, anxiety and depression will often make you think that failure is inevitable. It’s tough to overwrite the negative thoughts caused by mental illness, but by learning some basic positivity exercises and techniques, it is possible to achieve true positivity at work.

When Positivity at Work Feels Impossible

It’s hard to feel positive at work at the best of times, especially if you dislike your job. However, mental illness can make even the simplest tasks feel impossible. If you’re struggling at work due to a mental health condition, it is important to talk to your manager or human resources department. Although you may not want to disclose your illness to your employers, being open about your diagnosis means people can help and support you through these challenges.

According to the Americans with Disability Act (ADA), a mental illness counts as a “psychiatric disability,” meaning there are practical strategies your employers have to take to ensure your rights in the workplace are met, so long as the terms are reasonable to the business. You may not like thinking about your mental illness as a “disability,” however this term is often used to cover a wide range of emotional and mental health conditions, such as generalized anxiety, bipolar disorder and ADHD ("Requesting Workplace Accommodations for Disability").

You can find out more about your rights under the ADA by visiting the ADA website and ADA National Network: a website that provides information, guidance and training on the Americans with Disabilities Act.

How to Be More Positive at Work

Some people find that mental illness renders their work impossible. If this is the case for you, accept that you may need to take a little time out (just as you would for a “physical” ailment) in order to get better. Others find that their work gives them a welcome distraction from mental illness symptoms, but they still find it challenging to meet their responsibilities.

If you simply want to make life at work easier on yourself and your illness, you can try positivity exercises to override negative thoughts.   

• Keep a positivity log: Keep a log of all your positive thoughts throughout the day, whilst ignoring the negative ones. At the end of the day, you can look back at your positivity log and focus on your achievements (however small) rather than dwelling on what went wrong.
• Send yourself positive messages for work: Each morning, practice affirmations or write positive notes to yourself in a positivity journal. You can even set positivity reminders on your phone to provide pick-me-ups throughout the day.
• Focus on how your illness makes you better at your job: Your illness is not you, but it is part of you. The fact that you have certain personality traits or genetics that make you more susceptible to mental illness means it’s sometimes hard to distinguish between yourself and the illness. Use this to your advantage. What about you is different? Are you particularly sensitive or empathic, making you a great communicator? Or are you prone to bursts of creativity? It may feel uncomfortable to look for positive aspects of your condition, but they are there.  
• Lower your expectations: People who are prone to workplace anxiety often have high expectations of themselves. If you’re always setting the bar too high, however, you will never be satisfied with your achievements. While caring about what you do is an admirable quality, perfectionism can be stifling. Each time you set an expectation for yourself, take it down a notch. For example: “I won’t mess up at work today,” becomes, “If I make mistake, I will take a deep breath, learn from it, and move on.”

Positivity at Work Is Possible If You Have Self-Belief

Positivity in the workplace isn’t always easy when you have a mental illness. However, through exercises and thought training, you can learn to beat the negative thoughts and achieve your true potential. Don’t let negativity hold you back – instead, practice positivity at work and watch your confidence, motivation and resilience improve.

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A positive personality can have a significant impact on your success and happiness in life. However, many of us aren't born naturally optimistic. Does this mean we still have a shot at becoming more positive in life? Absolutely. Just like you have the power to control your physical fitness, you also have some degree of control over your mental health and positivity. By learning what it takes to adopt a more positive personality, you too can adopt some of its most coveted traits. Here's how you can develop a more positive personality and boost your mental wellbeing.

What is a Positive Personality?

Before we delve into how you can become more positive, we must first analyze the positive personality definition.

According to the Collins English Dictionary:

"If you are positive about things, you are hopeful and confident, and think of the good aspects of a situation rather than the bad ones."

The idea of viewing life through a more positive lens seems simple, but if that were really the case then we would all be optimists. Rather than simply "being more positive," you must train your brain to seek and adopt more positive personality traits.

What are Positive Personality Traits?

Inviting positivity into your life means controlling your positive and negative influences. Therefore, even the most positive people are governed by the people they spend time with. To become a more optimistic person, you need to know how to spot positive personality characteristics so that you can welcome the right people into your life.

List of Positive Personality Traits

Here is a list of positive personality traits to help you spot those magical, optimistic people:

• Alert: Positive people are self-aware. They know their strengths and limitations and they respect them.
• Compassionate: Positive people encourage others rather than tearing them down to feed their own insecurities.
• Joyful: People with positive personalities focus on the good in life. They acknowledge negativity, but they know it is impermanent.
• Self-confident: Positive people usually have a high degree of self-confidence because they have worked on building themselves up. This doesn't come across as gloating or boastful, however.
• Honest: Positive people know that dishonesty breeds negative emotions, so they always strive to tell the truth.

Of course, positive personality traits will look different on everyone. You may wish to visualize yourself as a positive person and identify which traits you want to work on. Make a list of all the words you want people to use when they describe you, such as warm, loving, creative, empathetic, nurturing and so on (Positive Words for People with Mental Illness).

How to Adopt Positive Personality Qualities

"Your mind is like a garden. If you do not deliberately plant flowers and tend them carefully, weeds will grow without any encouragement at all." – Brian Tracy

Just like we have to feed our bodies healthy foods to improve our physical wellbeing, we also have to feed our minds with positive information and thoughts to develop a more positive and constructive personality.

This involves taking control over your mind and eliminating negative thought cycles that may have held you back in the past. Mental fitness is very similar to physical fitness in that you won't see results overnight. Instead, you will develop strength and resilience through practice and training.

Scientists say that 95% of your emotions are determined by how you talk to yourself throughout the day. This is why so many of us are locked into negative thought cycles that we can't break free from.

Luckily, you have a powerful ability to turn your negative self-talk into positive self-talk by simply being kinder and more compassionate to the most important person in your life – you. It takes work, but by actively changing the information you feed yourself, you can enrich your mind with positive personality traits and spread positivity wherever you go.

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Positivity is a state of mind we would all like to achieve, but it isn’t always easy. During a period of depression or loss, having a positive mindset can feel impossible. Many of us are also skeptical about positivity. We ask ourselves if it’s even possible to look on the bright side when there's so much negativity in the world.

Part of the problem could be that we’re approaching positivity all wrong. Being positive doesn’t necessarily mean being happy all the time or seeing the good in everything ("Does False Positivity, Fake Positivity, Help or Hurt You?"). In fact, the official positivity definition may surprise you.

Positivity: The Official Definition

Positivity is often looked down upon as an irritating personality quirk. However, the official definition implies that positivity is not something you are – it’s something you do.

According to the Oxford English Dictionary definition, positivity is: “The practice of being or tendency to be positive or optimistic in attitude.”

That’s right. Positivity is a practice, not something you’re born with. Just like running or learning the guitar, positivity is a skill you get better at the more you do it. What's more, scientists are now learning that the power of positive thinking is more than just a buzzword – it can actually rewire our brains to rewrite trauma and overcome negative thinking patterns.

What Is the Meaning of Positivity?

The philosophy of positivity is one that goes back thousands of years. The idea that changing your thoughts can change your reality is one of the cornerstones of Buddhist teachings, for instance, but it’s also at the heart of cognitive behavioral therapy (CBT) and other scientifically-backed therapy models.

There is no one meaning of positivity. Positivity is the act of training your brain to think and respond to situations calmly and optimistically. It takes time and a little effort every day, but the rewards can be life-changing.

How to Achieve Positivity in Challenging Times

The definition of positivity is only helpful if you can put the words into action. Here are some steps to help you live a more positive life.

1. Be Mindful

Studies show that people who practice mindfulness are calmer, have better memories and are more creative than those who don't. This is because our brains are programmed by neural connections. Like working a muscle in the gym, the more you work on a particular neuron (e.g. positivity), the stronger it gets. The neurons you don't use will eventually disappear. This is how habits form.

Here are some tips to help you become more mindful:

• Observe your thoughts: Try not to label them as "good" or "bad" or get too invested. Watch them pass like traffic in your mind. Don't try to stop them or intervene.  
• Do one thing at a time: When you’re eating, for example, just eat. Don't watch TV or listen to music or work on your computer. Focus on the tastes and textures of the food in your mouth.
• Do nothing: Every day, set aside 5-10 minutes to sit with yourself and just do nothing. No phone, no book, no TV, no music. Only you and your thoughts.

2. Practice Gratitude

Practicing gratitude is surprisingly simple. Find a time of day that suits you (the last thing at night works best) and write down three things for which you are grateful.

You may choose something as small as a hot shower or the coffee you drank on your way to work, or as general as support from your friends and family. If you’re unable to get out of bed due to mental or physical illness, be thankful that you have a soft pillow and a comforting space to rest and recover.

3. Journal

If you’re going through a challenging time in your life, starting a positivity journal could help you achieve a happier mindset. You can keep your gratitude lists here, jot down inspiring quotes and collect images that make you feel good.

When you're having a particularly bad day, you can look back at your positivity journal and know that there are things in life to feel good about.

Practicing Positivity

If you suffer with depression or you’re experiencing hardship, you may resent being told to “think positively” ("Positivity for Depression: Is That Even Possible?") However, by taking a few small steps each day towards positivity, you can re-train your brain to look for the good things in life. All we ever have is this moment – so why not make it the best it can be?

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Positivity and happiness are hard to come by when you’re living with a mental illness. During tough times, you may find yourself simply trying to get through the day. On better days, it’s not uncommon for those who are mentally ill to trying to “make up” for the time they missed when they were struggling, usually by working too much or trying to please others at their own expense. If this sounds familiar, positivity and happiness could be the life ingredients you’re missing. Here are the secrets to achieving true positivity, even when you are mentally ill.

Positivity and Happiness: Letting Go of Labels

The first step toward positivity and happiness with a mental illness is to stop labeling your days “good” or “bad.” We’re all guilty of this, particularly as it allows us to describe how well we are to others without going into detail. Very few days are all good or all bad, however. You can wake up feeling anxious or see a critical email from your boss and automatically think that your day will be bad, but this quickly becomes a self-fulfilling prophecy.

Instead of labeling your days, try to take each moment as it comes. Acknowledge your negative feelings as they arise and know that each moment is different from the last. You could have a challenging morning but an uplifting afternoon. Your day could start out positive, but your mood could dip as the day progresses. These emotional shifts are all part of life. Those of us with mental health conditions have to deal with more mood extremes than others, so we need to use all the positivity and happiness tools at our disposal ("How to Create Positivity in Life When You Have a Mental Illness").

“Realize deeply that the present moment is all you have. Make the NOW the primary focus of your life.” ― Eckhart Tolle

Choose Positivity and Happiness

Choosing positivity and happiness is not about ignoring or shunning your negative thoughts. Positivity is about making a choice to acknowledge your feelings without criticism or self-blame so that you can focus on healing and enjoying your life.

One way to do this is to repeat affirmations. Affirmations are positive statements designed to counteract negative thinking. You can either create your own or listen to an affirmation playlist on YouTube. You could also make a positivity wall to remind yourself of the positive mindset you're creating for yourself.

When you make a conscious decision to accept negative emotions and let go of things you cannot control, you can move towards inner peace and self-acceptance.

Every time you choose to care for yourself, stick up for yourself or see the beauty of your own being, you send yourself a powerful and positive message.  

Surround Yourself with Positivity and Happiness

The greatest secret to achieving positivity and happiness is to surround yourself with both. So, feed your mind with positive words, images, and people. Seek positive influences for your life. Don’t allow guilt or fear to motivate your actions. Instead, make a conscious decision to find positivity and happiness in life, even when you’re consumed with negativity ("Positive News: How It Affects You and Where to Find It").

Lastly, don’t give yourself a hard time if you fail. Accept that you’re struggling in this moment and move on. Achieving positivity and happiness when you have a mental illness is no easy feat, and any small steps you can take in that direction are worth rewarding.

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Negative thoughts and anxiety go hand-in-hand and are incredibly common, affecting 40 million adults in the U.S. every year. While feeling anxious on occasion is normal, anxiety disorders can be debilitating, as anyone living with one will know. With this in mind, let's explore both long-term and short-term coping strategies for negative thoughts and anxiety, so that you can let go of the unhelpful thought patterns holding you back ("How to Stop Thinking Negatively About Yourself").

Negative Thoughts and Anxiety: What Helps?

According to Dr. Lee Kannis-Dymand and Dr. Janet D. Carter, clinical psychologists and authors of How to Deal with Anxiety, the most effective way to overcome anxiety and negative thought patterns is by using the STEP Past Method. This is a five-step plan based on techniques from cognitive behavioral therapy (CBT). It was developed to help individuals overcome negative thoughts and anxiety, as well as conditions such as OCD and GAD (generalized anxiety disorder).

S – Support

Step one involves coming to terms with the problem so you can ask for support. You might decide to seek help from your doctor, tell a loved one how you are feeling or use a self-help book to develop goals for change. This step is about you acknowledging where you want to be and making plans to get there. You may wish to journal some self-assessment questions, such as:

How do I feel when I am anxious?
How does anxiety affect my life?
What does my life look like without anxiety?

T – Tackle

Now, you will need to tackle the negative thoughts and anxiety that have been holding you back. This involves identifying negative or unhelpful thoughts and learning ways to combat them ("What Negative Thinking Patterns Should I Avoid?").

Make a list of the worries that help you, such as “Worrying about my exams makes me study harder” and the worries that harm you, such as “Worry prevents me from functioning at home or work."

E- Escape

You will need to learn healthy coping strategies to help you escape your negative thoughts and behaviors. This involves letting go of unhealthy coping mechanisms like under or overeating or abusing alcohol and drugs. Understandably, this part requires time, effort and, usually, support from a doctor or therapist.

P - Practice

Practicing your strategies on a daily basis will help you overwrite negative thinking patterns and weaken the grip that anxiety has on you. Over time, these healthy responses will become second nature, and your anxiety and negative thoughts will start to subside.

P – Progress

The last step covers your ongoing progress to healthier responses and a happier life. You may need to work alongside a therapist to manage setbacks and relapses into your old habits.

The STEP Past method is a long-term approach to managing anxiety, and not something you can implement overnight. For more information, ask your doctor about cognitive behavioral therapy.  

Having Negative Thoughts and Anxiety Right Now?

You should try one of these coping strategies. A combination of therapy, self-help and sometimes medication can help you overcome anxiety in the long-term – but what if anxiety and negative thoughts are overwhelming you right now?

• Breathe slowly and count your breaths for three minutes. Alternatively, count to 10, then start again at one for five breath cycles.
• State the emotions you are feeling out loud to yourself or a trusted other, e.g., “I feel anxious about getting on the bus today. I can’t even do that.”
• Distract yourself by doing something pleasurable. Give yourself a hand massage, go for a walk or take a long bath.
• Take a break from social media, especially if you think it could be contributing to your anxiety and negative thinking.
• Try a guided mindfulness meditation on YouTube.
• Go for a run or practice a yoga pose.
• Try thought-stopping.
• Channel your anxiety into a new and relaxing hobby such as baking, journaling or walking.  
• Talk about your anxiety with a friend or loved one. Sometimes hearing your negative thoughts out loud can help put them into perspective.

Anxiety and negative thoughts are not cured so much as controlled. While some people do recover from anxiety, the majority find ways to manage their symptoms over time. Some find that anxiety reoccurs during stressful periods of their lives, which is why developing both short-term and long-term coping strategies is important.

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Most people don't consider the power of positivity when treating mental illness, and it's easy to see why not. While happiness sounds like the perfect tonic for our health concerns, it's hard to prescribe and even harder to conjure – especially if you're not a naturally optimistic person (Positivity and Happiness: The Secrets to Achieving Both).

When practiced regularly, however, positive thinking is a great coping strategy for tough times. Adopting the power of positivity can help you live better with any chronic health condition, including mental illness. So how do you access positive thoughts, even on your worst mental health days?

Is the Power of Positivity Real?

Many people question the power of positivity, claiming that optimism doesn't equip people for real-life stresses – despite scientific research confirming quite the opposite. Treating a mental health condition is more complicated than simply learning to look on the bright side, but we're not talking about adopting a super sunny persona so that your mental illness magically disappears.

You can't think your way out of mental illness any more than you can walk off a broken foot, but that doesn't mean the power of positive thoughts isn't real. Just like physical therapy would help you recover from an operation or accident, exercising your mind to think more positively could – in time – improve your mental wellbeing.

However much of a bad rap the "glass-half-full" approach might get, the power of positivity is backed by science (10 Amazing Positivity Facts to Improve Your Outlook). According to the Mayo Clinic, positive thinking can reduce negative self-talk and help improve physical – as well as psychological – wellbeing. Those who harness the power of positive thinking are reported to have better cardiovascular health, lower stress levels and greater resilience during times of hardship.

How to Unleash the Power of Positive Thinking

"The mind is its own place, and in itself can make a heaven of hell, a hell of heaven." - John Milton, Paradise Lost.

Positive thinking is not just for those living with mental illness. According to Daniel Goleman's book, Focus: The Hidden Driver of Excellence, learning to see through a positive lens helps promote joy and motivation in all areas of life.

Goleman maintains that you need both a negative and positive focus to survive, but in the right ratio. Those who suffer from depression, in particular, often have a skewed balance of positivity and negativity, or they tend to place more emphasis on negative thoughts; which is why understanding the power of positivity can be life-changing.

Here are some tips to help you unleash the power of positive thinking:

• Do positive mindfulness exercises: There are plenty of mindfulness resources online these days. You can use an app like Calm or Headspace or listen to a mindfulness podcast.
• Practice yoga: Yoga encourages you to find positivity and calm in the here and now. It will also help you feel more confident in your physical strength and abilities, which can promote positive thinking.  
• Try loving-kindness meditation: The inability to "sustain positive effect" has been linked to depression and other mental health conditions. However, you can work on your reward center to help prolong positive feelings. One way to do this is by practicing a specific type of meditation called "loving-kindness meditation."
• Repeat self-affirmations: Choose an affirmation that helps you feel positive and repeat it to yourself throughout the day – even once in the morning is enough. You can also write the affirmation down or repeat it in your head.
• Nurture positive relationships: When you feel up to socializing, surround yourself with people that make you feel good about yourself. Distance yourself wherever possible from those who don't.

Power of Positive Thoughts: Taking a Mental Wellbeing Break

Remember that all emotions, whether positive or negative, are adaptive in the right circumstances. The key to unleashing the power of positivity is finding a balance between the two.

That doesn't mean feeling guilty when you find yourself locked in a negative thought spiral or shaming yourself for not being able to think positively. Instead, try to treat positivity as a mental wellbeing break – a chance to restore yourself away from negative influences in your life, even if they arise in your own brain.

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Positive thoughts are few and far between when your mental health is suffering. However, an increase in positivity may be one of the first signs that you are on the way to recovery or that your treatment is working. When you’re getting better from a mental illness, you’ll want to absorb all the positivity you can to counteract the negative thought cycles that so often accompany anxiety and depression. With this in mind, let’s explore how positive thoughts can help mental health recovery.

Why are Positive Thoughts Important After Mental Illness?

A positive thought after a mental health crisis is like the first rainfall after a drought: you want to believe it’s a sign of hope, of better things to come, but however much you want it to last, you just can’t grasp it. You may have more control of your thinking that you realize. Positivity isn’t just something that happens to you; it’s a skill like any other that requires regular practice.  

Thankfully, positive thinking is like exercise for the brain: the more you do it, the better the benefits will be – therefore the more you will want to continue.

Examples of Positive Thoughts During Mental Health Recovery

Mental illness is complex, and recovery isn’t finite. Therefore, you’re unlikely to be feeling your best while you’re still getting better. With this in mind, the most effective positive thoughts for mental health recovery are those that challenge the negative beliefs often come with mental illness.

• Thought Replacement

Here is a useful exercise to try: each time your mind has something negative to say about you or your situation, consider how a highly optimistic person would respond and tell yourself that instead. In psychologist’s terms, this technique is known as “thought replacement” ("What is Thought-Stopping? Therapy, Techniques, Exercises").

Here are some examples:

Instead of: “I can’t hold down a job because of my mental illness,” try, “It’s great that I can take the time I need to recover fully and take care of myself.”

Instead of: “I’m such a drain on those around me,” try, “I’m lucky to have so many people supporting me. I must be really loved.”

By doing this, you can actually change the direction of your mind and alter your thinking patterns using positive thoughts.

• Empowering Affirmations

Negative thought cycles can make us feel we have no power. These thoughts also feed into negative habits, which can turn into a vicious cycle of negativity and self-sabotage. Next time you feel out of control, take a deep breath and repeat one of these empowering affirmations:

“I am calm. I am in control.”
“I have the power to choose.”
“To take care of others, I must take care of myself.”
“I am in charge of my own life.”

You can try these positive thoughts in the morning, during breaks at work, or anytime you feel negative thoughts creeping in.

• Challenging Negative Beliefs

One way to invite more positive thoughts in life is to challenge the negative things you tell yourself. This is a common technique in cognitive behavioral therapy (CBT), where a therapist will ask a patient to share his or her negative beliefs. Examples of negative beliefs include:

“I am terrible at my job.”
“Everyone thinks I’m pathetic.”
“I am no good at anything.”
“My life is a mess.”
“I will never find happiness.”

The therapist will then challenge these negative beliefs by asking questions like:

“What evidence is there that this is true, outside your own mind?”
“Is there evidence to suggest that the opposite is true?”
“Has anyone ever told you something that challenged your negative beliefs? If so, could they be right?”
“Is your view the only view that matters here?”
“What would it look like if that belief weren’t true?”

You don’t have to go to therapy to use this technique, although talking to a licensed professional can be a useful part of treatment for mental health recovery. To use this technique in your daily life, simply challenge the negative beliefs that come into your head. If they feel overwhelming, try writing down them down. You can create a separate column for answers to the questions above.

Positive Thoughts: Part of An Ongoing Treatment Plan

It’s important to remember that self-help techniques, like positive thought training, are not to be used in place of a proper treatment plan. These exercises are intended to be used alongside help from a professional therapist and/or psychiatrist to help you in your recovery.

Positive thoughts won’t take effect overnight. Although you may see some immediate benefits, such as a clearer mind or healthier perspective, positive thinking is most effective when practiced regularly. Try to complete at least one short positivity exercise each day, be it meditation, an affirmation or a positive journaling exercise. Over time, you will start to see that it is possible to unhook from negative thinking patterns – and that the benefits can be life-changing.

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Depression and negative thoughts affect people from all walks of life, and they are not mutually exclusive. 15% of the adult population will experience depression at some point during their lifetime, and anxiety is the most common mental illness in the U.S. Whether it’s due to the rise of technology, the pressures of modern life or the onslaught of bad news, many of us are locked in a cycle of depression and negative thinking – so how do we break free?

Understanding Depression and Negative Thoughts

Depression and negative thoughts are two separate issues, but they often go hand-in-hand. Negative thinking is common among those who are naturally pessimistic, but it can also be indicative of a mental health issue. For instance, many people with anxiety disorders experience negative thoughts, while those with obsessive-compulsive tendencies have intrusive negative thoughts they just can’t shake ("What Can I Do About OCD and Negative Thoughts?"). Constant negative thinking is also one of the main signs of depression.

Having negative thoughts when you are depressed or anxious becomes a vicious cycle. The very nature of depression also means that you will often shut yourself off to the positive influences in your life, such as socializing with friends, exercising or eating healthily. Not looking after yourself lowers your self-esteem, yet depression makes it so hard to take positive action.  

Like many other forms of mental illness, depression occurs in varying degrees of severity, and no two diagnoses are the same. While many people experience situational depression after challenging life events or stress, a vast number of others suffer from clinical depression which has no apparent trigger.

According to HealthyPlace, a persistent feeling of sadness is one of the 10 major warning signs of depression, accompanied by guilt, irritability, trouble concentrating fatigue, sleep changes, lack of interest, loss of appetite, physical changes and, finally, suicidal thoughts ("I Think Bad Thoughts: What Can I Do? "). Negative thinking can be linked to many of these issues.

Please note: While not everyone with depression feels suicidal, wanting to harm yourself is a serious matter and needs to be taken seriously. If you are having suicidal thoughts, call the National Suicide Prevention Lifeline on 1-800-273-TALK (8255) or dial 911 immediately.

How to Control Negative Thoughts from Depression

Controlling depression and negative thoughts isn’t easy, but it is possible to live a normal, healthy life whether you suffer from one or both. Here are some tips to help you break free from negativity.

• Take one positive step each day: When you have depression, it can be impossible to do anything to take care of yourself. If you can, challenge yourself to take just one positive step each day – such as taking a shower, texting a friend, making yourself a nutritious lunch or practicing meditation.
• Start a habit tracker: Hold yourself accountable for positive habits by keeping a habit tracker in your journal. Make a list of the positive steps you want to take each day – such as doing yoga, drinking enough water or going for a walk – and track your progress. You can use stickers, colored squares or points to fill in your habits.
• Challenge negative thoughts: Each time you get a negative thought, take a deep breath and address it head-on. Ask yourself: can the thought really be right? Is there another, perhaps more balanced, perspective? Is the thought giving you power or taking your power away? Write your observations down if you find this helpful.  
• Name your inner critic: Distance yourself from your negative thoughts by giving your inner critic a name. Each time your inner critic starts up, imagine silencing it or arguing back.
• Focus on the good: Looking on the bright side isn’t always possible when you’re depressed, and that’s okay. Try to find one to three things to be grateful for each day, such as people in your life or qualities about yourself you admire. Write these down or repeat them in your head before you go to sleep each night.

There are no clear-cut boundaries when it comes to negative thinking and depression, which means there is no clear path to treatment. Each and every person’s recovery looks different, but it is almost always a work in progress with help and support from multiple sources. Your goal is to find coping strategies that enable you to live the life you want, keeping depression and negative thoughts at bay.

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