A positive mindset is perhaps one of the most valuable attributes a person can have. Not only does positivity provide a shield for negativity and help us through tough times, but it also filters down to those around you. Creating a positive mindset is easy when you are healthy and happy, but what if you have a mental illness? Here are some information and advice on how to create (and keep) a positive mindset even on your worst mental health days ("How to Focus on the Positive When Your Mental Health is a Mess").

Definition of a Positive Mindset?

Positivity means something different to everyone, and there is no official positive mindset definition. However, Kendra Cherry at Very Well Mind sums it up in the following terms:
“Positive thinking actually means approaching life’s challenges with a positive outlook. It does not necessarily mean avoiding or ignoring the bad things; instead, it involves making the most of the potentially bad situations, trying to see the best in other people, and viewing yourself and your abilities in a positive light.”

It’s easy to see the benefits of having a positive mindset, but what exactly does a positive mind look like?

Creating a Positive Mindset: The Six Pillars of a Positive Mind

According to the Positive Psychology Program, positive people tend to display the following qualities:

• Optimism: Rather than always assuming things won’t pan out, positive people remain open to life’s possibilities. Optimism doesn’t necessarily mean always looking on the bright side. In fact, it’s more about having a level view: who knows what might happen when you trust in yourself and the universe?
• Acceptance: Positive people acknowledge that life isn’t perfect, and they are going to make mistakes. It’s about knowing what you can and can’t control and letting go of worries that don’t serve you.
• Resilience: People with a positive mindset bounce back much quicker from failure and adversity because they don’t assume they will always fail. Instead of giving up, they see each trial as an opportunity to grow.
• Gratitude: Positive people appreciate the good they have in their lives. You can practice gratitude with affirmations, positive mindset meditation or by keeping a gratitude journal ("Why Keep a Positivity Journal?").
• Mindfulness: Practicing mindfulness is an effective way to remain positive. All it means is focusing on what’s happening at the moment, rather than dwelling on the past or worrying about the future.
• Integrity: Having positive traits such as honesty and integrity will encourage more optimism to come your way, helping you develop and maintain a positive mindset.

Positive Mindset Affirmations and Activities

Creating and keeping a positive mindset requires hard work and regular practice. Through positive mindset activities, affirmations and meditations, you can work on becoming a more positive person for yourself, and for the benefit of those around you. Here are some affirmations and activities to try:

Positive mindset affirmations

“I refuse to give up, because I haven’t tried all possible ways.”

“I am enough.”

“I have the power to create change”

“I can, therefore I will.”

“Everything will work out for me.”

Positive journal prompts

Name three people you are grateful to have in your life.

List three positive experiences you have had today.

List three goals or hopes you have for tomorrow.

Describe your perfect day.

What is your favorite thing about yourself?

“Keep your face to the sunshine and you cannot see a shadow.” ~ Helen Keller.

See Also:

• Create a Positivity Jar to Remember the Good Times
• How to Make Your Own Positivity Wall

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Female sexual problems can be very complex.

Inadequate sexual function in women is a complex problem that can have many different causes.

The symptoms of sexual dysfunction can include lack of sexual desire, an inability to enjoy sex, insufficient vaginal lubrication, or, even if sexually aroused, a failure to achieve an orgasm.

The female equivalent of impotence is known as Female Sexual Arousal Disorder (FSAD).

When men and women become sexually aroused, their genitals become engorged with blood.

In women this normally results in:

• Enlargement of the clitoris and surrounding tissues (comparable to a male erection)
• Secretion of vaginal lubrication
• Relaxation and widening of the vaginal opening to permit intercourse.

FSAD patients have the desire to have sex but their genital area fails to respond in the normal way, making sex painful or impossible.

Underlying medical condition

FSAD can result from an underlying medical condition, such as high blood pressure or diabetes.

It can also be caused by irritations, infections, and growths in the vaginal area or reactions to contraceptive devices.

Medications used to treat high blood pressure, peptic ulcers, depression or anxiety and cancer may also cause problems.

Another factor is the physical, hormonal and emotional changes that occur during or after pregnancy or while breastfeeding.

However, FSAD is usually linked to psychological causes. These can include:

• Inadequate or ineffective foreplay
• Depression
• Poor self-esteem
• Sexual abuse or incest
• Feelings of shame or guilt about sex
• Fear of pregnancy
• Stress and fatigue

Orgasm problems

Women who suffer from Female Orgasmic Disorder (FOD) are unable to achieve orgasm despite being sufficiently aroused to have sex.

Women differ from men in that orgasm is a learned, not automatic, response. About five to ten percent of women never have an orgasm through any type of sexual activity - a condition called anorgasmia.

Anorgasmia is most often the result of sexual inexperience, performance anxiety, or past experiences, such as sexual trauma or a strict upbringing, that have led to an inhibition of sexual response.

Some women are able to enjoy sexual activity in spite of reaching orgasm only some or even none of the time. FOD is a problem only if it has a negative effect on the satisfaction of a woman or her partner.

Treatment

On-going research suggests that the anti-impotence drug for men, may help to treat sexual disorders in women by increasing blood flow to the sexual organs and thereby increasing physical stimulation in the area.

However, the scientific community is still waiting for firm evidence to be published that the drug can work on women. A small study published earlier this year found no positive impact on postmenopausal women.

For the moment, doctors concentrate, where possible, on eliminating medications that might have a negative effect on sexual performance.

They also review contraceptive methods to ascertain whether this is a factor.

Women who suffer from vaginal dryness may also be recommended to use lubricants during intercourse.

Some doctors recommend that women use Kegel exercises, which help to develop the muscles around the outer portion of the vagina that are involved in pleasurable sensations.

Psychological counseling can also play an important part in treating women with sexual problems, as can coaching in sexual foreplay and stimulation techniques.

Negative thoughts often seem to arise of their own volition. We could be going about our day, seemingly chirpy and confident, when a barrage of upsetting thoughts stops us in our tracks. However much it seems that your thinking patterns are outside of your control, this is not always the case. While negative thinking can be symptomatic of a mental health issue that requires treatment, there are also techniques and exercises you can try to control your own thought patterns. With this in mind, let's look at the causes of negative thoughts, and how to banish them for good.

What Causes Negative Thoughts?

There are many different causes of negative thoughts, including stress, worry and upsetting life events. Although many of us feel negative now and again, constant negative thinking can distort your perception of the world until everything seems hopeless. Often, this cycle of negative thinking is linked to depression, though it can also be a sign of generalized anxiety disorder (GAD).

Aaron Beck, one of the founders of cognitive behavioral therapy (CBT) back in the 1960s, coined a term for these intrusions: automated negative thoughts, also known as ANTs. This term is still used to describe negative thoughts in CBT today. Whatever the original cause of our ANTs, the more we let them in, the more persuasive they become. Our brains get stuck on the same old neuron pathways, causing the negative thoughts to arise again and again ("What Negative Thinking Patterns Should I Avoid?").

Luckily, with time and treatment, negative thought cycles can be unlearned, and even severe depression can be overcome. If negative thoughts are accompanied by mania or hallucinations, however, it’s important to talk to your doctor immediately. Similarly, if you experience suicidal thoughts, do not hesitate to call the National Suicide Prevention Lifeline on 1-800-273-TALK (8255) or dial 911.

How to Stop Thinking Negative Thoughts

Learning how to stop thinking negative thoughts isn't easy. As much as we would like to be able to flick a switch to alter our views, changing a destructive habit is rarely so simple.  

One way to counteract negative thoughts is to imagine that negative voice in your head has a human presence. John-Paul Flintoff, author of How to Change the World (2012) endorses the technique of “naming your inner critic,” and perhaps even drawing him or her as you imagine the personification to look.

You too can benefit from this technique by completing the following exercise.

Naming Your Inner Critic

• Start by taking a pen and paper. Then, write down the kinds of thoughts that come into your head when you’re feeling negative.
• Next, imagine there is a negative person inside you who is responsible for telling you all these destructive things. Imagine what that person might look like.
• Sketch your inner critic and give him or her a name. Your inner critic might be named after a character from a TV show or a teacher you disliked at school.
• Draw speech bubbles around your character and fill them with your negative thoughts. What do they look like on paper?

Next time your inner critic starts up, stop and imagine the character you created. Try arguing back. For instance:

Inner critic: Your friends only spend time with you because they feel sorry for you. No one actually likes you.

You: So, every single one of my friends only spends time with me out of duty? Not likely. They're busy people. Besides, my friends often tell me how funny I am or how much they value my advice. My friends are my friends because they like me and enjoy my company.

If you struggle to come up with a counter-argument, or if your inner critic is winning, try imagining that someone else is fighting in your corner. This can be someone you admire, such as a literary hero or celebrity, or it can be someone who knows and loves you personally, such as a parent, best friend or partner.

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Can you focus on the positive when your mental health is a mess? If the answer is no, you’re not alone. Many people struggle during their worst periods of mental illness to even get out of bed, let alone adopt a sunny and positive attitude. Advice to “cheer up” or “look on the bright side” is often unwelcome for a good reason: if it was possible to think your way out of mental illness, wouldn’t everybody do it?

Mental health is never as simple as it looks from the outside, and there is no catch-all cure. But that doesn’t mean positivity can’t help when you’re in the midst of a mental health crisis. Here are some tips to help you focus on the positive when your mental health is worse than ever.

Focus on the Positive: “Are You Serious?”

Yes, it is possible to focus on the positive when your mental health is suffering, but first you have to take care of the basics. Are you eating enough? Are you sleeping, washing and taking care of yourself? Are you able to care for others, such as children and dependents? If the answer is no to any of these questions, you may need support immediately. In the event of a mental health crisis, you can contact the National Suicide Prevention Lifeline by calling 1-800-273-TALK (8255) 24 hours a day, or by texting to 741741 at the Crisis Text Line.
 
Mental illness affects us all in different ways. Some people appear to function well on the outside, but inside their world is crumbling. Others struggle to look after themselves and keep up with commitments and responsibilities when they are ill. It’s important to note that there is no right or wrong way to be mentally ill, and just because you appear to be coping doesn’t mean you don’t need support. Don’t be afraid to call upon your loved ones: the more people who know that you are struggling, the more people can help.

Before we look at ways to focus on the positive, know that your only task for today is to survive and take care of yourself the best you can. If accessing any kind of positive thought feels too far out of reach, then just relax, soak up the information and know that just by reading this, you have taken a small step toward improving your mental health.

How to Focus on the Positive During a Mental Health Crisis

To focus on the positives in life may feel like a pretty tall order right now, and that’s okay. Instead of thinking of the bigger picture, try to stay in the moment. Wherever you are – in bed, on the bus to work, at a social event – take a minute to shut out the negative voices in your head. This won’t be easy, as depression and anxiety feed off negativity, but all you need are a few small positive actions to help overwrite the chatter of your mind ("What Positive Thoughts Can Help Mental Health Recovery?").

In this moment, wherever you are, challenge yourself to take one of the following actions:

• Find something to look forward to: Whether it’s the cup of coffee waiting for you at the office, the bath you’ll sink into when you get home from work, or a new book on your bedside that you’ve been waiting to start, take something small and try to focus on the positive feelings it will bring – even if only for a second. Imagine that first sip of steaming coffee from your favorite mug; think about sinking into a hot bath, filled with bubbles, for a moment of quiet; consider getting lost in the first chapter of your new book. Whatever that positive kernel of hope is, find it and give it your full attention for a moment. Return to it in your mind throughout the day whenever you feel yourself slipping.
• Pay attention to the sensations around you: Give yourself permission to let go of the past and quit worrying about the future, just for two minutes. Instead, focus on your senses. What can you hear, smell, see, feel? Remember to focus on the positives, not the negatives. Even if it’s just the quiet hum of a radio or the feel of your sheets against your skin, pay attention to the sensations you experience and silently give thanks for them.
• Take small, positive steps: Do something small now that will help you feel more positive later. This is a way of caring for your future self and telling yourself that you are worth it. For example, if you want to start exercising but you don’t feel motivated, text a friend to see if he or she wants to attend an exercise class with you next week. If you want to start journaling but don’t have the energy, order a new journal online so that you’re ready to start when you feel better.

See Also: How to Think Positive: Positive Thinking Exercises and Tips, Positive Reminders Help When Mental Health Is Challenging

Positivity on a Bad Mental Health Day Is Possible

Although it’s hard to focus on anything positive when your mental health is a mess, those small seeds of positivity you’ve just planted will eventually flourish – even if it doesn’t feel like it now.

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Have you ever asked yourself, “Why am I so negative all the time?” If the answer is yes, then you’re like many other people who have constant negative thoughts. Although negativity goes hand-in-hand with depression, being negative or feeling low is not necessarily a sign of mental illness ("Negative Thinking and Depression: How One Fuels the Other"). The commonality of negativity and depression means that they are easy to treat. However, you must first be able to identify the underlying causes of these symptoms. Learn why you’re so negative all the time, and whether depression could be a factor.

Where Negativity Stems From: Why Am I So Negative?

Negative thoughts occur in a variety of forms, including:

Catastrophizing: Always assuming the worst possible outcome is inevitable.

Black and white thinking: Also known as “polarized thinking.” Seeing everything as either one extreme or the other.

Personalizing: When you assume that you are to blame for everything that goes wrong.

Filter thinking: Focusing only on the negative sides of a situation and ignoring the positives.

According to LiveScience, negative thoughts are classified in the medical field as “cognitive distortions.” These distortions reflect the “ways that our mind convinces us of untruths.” They will not only generate negative thinking and emotions, but they will also reinforce negative thinking by repeating them on a loop. Cognitive behavioral therapists often refer to these as “sticky thoughts.”

Negativity and Depression

If you’re prone to negative thinking, you may already understand the interplay between negative thoughts and depression. You experience one sad or upsetting thought after another, which takes its toll on your mental health. You ask yourself, “Why am I so negative?” and depression only seems to turn the problem inward; to make you feel it is all your fault.

This cycle can be confusing and frustrating. You may not be sure if depression is causing your negativity, or if your negative thoughts are causing your depression. The answer is rarely straightforward. Mental health is a complex issue, so it’s best to let your doctor or therapist analyze your symptoms.

Depression symptoms can also present as anger or irritability. If you experience these feelings on a daily basis, or if you're always asking yourself, "Why am I so negative and angry?" then it's important to see your doctor in case there is an underlying cause ("I Think Bad Thoughts: What Can I Do?").

Negativity and Stress

Negative thoughts can also occur because of stress. According to WebMD, people who are stressed experience "constant worrying" and "being pessimistic or only seeing the negative side." Other symptoms of stress include racing thoughts, inability to concentrate, poor judgment, insomnia and headaches.

Your doctor will be able to assess you and find out whether you have a stress-related illness. If so, he or she may suggest some lifestyle alterations alongside other treatment, such as medication or therapy.

How to Change Negative Thought Patterns

No matter what the cause of your persistent negative thinking, you can learn to challenge your negative thought patterns by refuting the cognitive distortions as they arise. This involves identifying negative thoughts as they enter your brain and offering another perspective to shut them down. Frances McIntosh from Intentional Coaching LLC advocates literally talking to your negative thoughts to counteract them:

“Let your internal voice say, ‘I’m recognizing a negative thought; it’s a story I’m telling myself, and it’s not true.’”

If you are able to find a quiet spot, it can be useful to meditate on these words with your eyes closed for a few minutes to let them sink in. Although repeating these words may feel silly, know that you are working hard to challenge the automatic thoughts you've spent a long time going over.

When to Seek Help for Negative Thoughts

Once you’re stuck in a cycle of negativity, changing your thought patterns can be difficult, which is why many people seek help at this stage. If you feel like your daily life is impacted by constant or reoccurring negative thoughts, it might be time to talk to your doctor.

Remember that treatment doesn't always mean medication. In the case of negative thinking, "getting help" can mean learning to employ cognitive behavioral therapy (CBT) techniques that help you take a proactive approach toward improving your health and wellbeing.

In the meantime, you can use the technique outlined in this article to help you spot negative thoughts, before letting them go.

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Being positive is not easy when you have anxiety. Whether you suffer from an anxiety disorder or you simply need a little calm in your life, constant negative thoughts and anxiety can be debilitating. A vicious cycle often begins when anxiety fuels our thought patterns: we think of the worst possible scenario and that negativity contributes to further anxiety. However, being positive can prepare you with strategies to change your negative thought patterns – so how do you do it?

Being Positive Is Hard When You Have Anxiety

Anxious people spend hours and hours ruminating over negative thoughts and feelings. They tend to focus on what could go wrong instead of taking a more balanced view of the situation. This negative thinking cycle becomes a self-fulfilling prophecy: the more they dwell on destructive thoughts, the more negative they feel and the more they tell themselves being positive is impossible.

If this cycle sounds familiar, you’re not alone. According to the Anxiety and Depression Association of America (AADA), anxiety is the most common mental illness in the U.S., affecting 18.1% of the adult population every year. No one knows quite what causes anxiety disorders, but the AADA cites “a complex set of risk factors, including genetics, brain chemistry, personality and life events.”

Positive Thinking for Anxiety: Is It Even Possible?

The good news is, anxiety disorders (such as generalized anxiety disorder, panic disorder and social anxiety) are highly treatable. There are various types of medication and modes of therapy that have been proven highly effective. One of the more common types of therapy used to combat anxiety and negative thought patterns is cognitive behavioral therapy (CBT).

CBT and other forms of therapy work toward treating the long-term effects of anxiety by offering a practical, hands-on approach to problem-solving, rather than your mood being at the mercy of negative thoughts.

If you choose to take up CBT, your therapist will help you learn coping skills so that you maintain a sense of control and self-confidence, even after your sessions are over. There are also exercises you can do in the short-term to alleviate the symptoms of anxiety and panic attacks, which we will outline below.

How a Positive Person Deals with Worry and Doubt

In an ideal world, we would all deal with worry and doubt in a rational way. We would assess the situation at hand and ask ourselves the following questions:

1. Can I control this?
2. If so, how can I resolve it?

Positive people know that there is only so much in life they can control. It’s not that negative thoughts don’t trouble them, it’s just that they don’t become “stuck” in unhelpful thought cycles. They observe their worries, consider what they can and cannot control, and take appropriate action ("What Is Positivity? The Definition May Surprise You").

However, being positive in a negative situation isn’t just a case of “mind over matter.” Although anxiety is one of the most treatable mental health conditions in the U.S., it does take time to adapt to new ways of thinking. Your first step is to consult your doctor and see what treatment options are available.

In the meantime, you can try positive thinking exercises for anxiety, such as calming meditations, affirmations or journal prompts. Here are some to get you started.

• Affirmation: This is a simple affirmation to connect you to your inner strength, borrowed from the herbal tea specialist, Yogi Tea. Close your eyes, press your thumb onto the mount below your pinky finger and curl your hand into a fist. Say to yourself: “I am healthy, I am happy, I am great.” (See "Positive Affirmations for When Life Feels Too Hard")
• Meditation: Set a timer on your phone for 15-30 minutes and find a comfortable seat. Close your eyes, sit up straight and set an intention for your practice, such as “I will not worry about my past or future.” Breathe deeply for this time: inhale for four seconds, hold for four, exhale for eight. Focus on this breathing technique until your timer goes off. Then, open your eyes, take a deep breath and continue your day.
• Journal prompt: Imagine yourself as your favorite fictional character. How would he or she deal with your situation? Alternatively, imagine your anxiety as a monster and write a story about it.

Being Positive IS Possible When You Have Anxiety

Being positive in a negative world is tough, especially if you have anxiety. However, there are things you can do to overcome your negative thought patterns.

Remember: if anxiety is impacting your daily life, don’t suffer in silence. Talk to your friends and family, see your doctor, and research the many different therapy and anxiety self-help options available to you. The anxiety information and resources on HealthyPlace is a helpful place to start.

“Anxiety’s like a rocking chair. It gives you something to do, but it doesn’t get you very far.” ~ Jodi Picoult, Sing You Home.

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Negative thinking is something we all engage in from time to time, but constant negativity can destroy your mental health, leaving you depressed and anxious.

Science shows that positive thinking can improve mental wellbeing, minimize stress and even lead to better cardiovascular health, yet many of us are stuck following patterns of negative thinking. Let’s explore the effects of negativity on mental health while looking at ways to end the cycle.

What Counts as Negative Thinking?

If you're someone who analyzes your thoughts, it can be challenging to differentiate negative thinking from the regular worries that everyone has. Feeling sad about an upsetting event is normal, just as worrying about financial burdens or relationship troubles is something we all do from time to time. It’s when those feelings are repetitive and pervasive, however, that problems arise ("Why Am I So Negative and Angry and Depressed?").

The negative thinking definition from Rethink Mental Illness stipulates that:

"Negative thinking refers to a pattern of thinking negatively about yourself and your surroundings. While everyone experiences negative thoughts now and again, negative thinking that seriously affects the way you think about yourself and the world and even interferes with work/study and everyday functioning could be a symptom of a mental illness, including depression, anxiety disorders, personality disorders and schizophrenia."

Not everyone who engages in negative thinking has a mental illness, just like not everyone with a mental illness has constant negative thoughts. However, negative thinking can be detrimental to your mental health and quality of life, particularly when you can’t stop. Luckily, there are ways to end negative thoughts, but you must first look at what causes them.

What Are the Causes of Negative Thinking?

Negative thinking has many different causes. Intrusive negative thoughts can be a symptom of obsessive-compulsive disorder (OCD), generalized anxiety disorder (GAD) or another mental health condition. Negative thinking is also symptomatic of depression ("Negative Thinking and Depression: How One Fuels the Other"). While negative thinking can be a sign of mental ill health, it can also be a regular part of life. Negative thoughts can impact your life severely, however, so it’s best to get to the bottom of them, whatever the cause.

According to the Power of Positivity, there are three leading causes of negative thoughts.

1. Fear of the future: People often fear the unknown and are unsure what the future might bring. This often leads to "catastrophizing," which means always predicting failure and disaster. Whichever way you look at it, worrying about the future is a waste of time and energy. The key to letting go of these negative thoughts is to accept there is a limit to what you can change in the future and strive to focus on the present instead.
2. Anxiety about the present: Anxiety about the present is understandable. Many of us worry about what people think of us, whether we’re doing a good job at work and what the traffic will be like on the way home. Negative thinkers often come up with the worst-case scenario: that no one in the office likes us, our boss is about to tell us we’ve done terrible work, and the traffic will make us late to pick up the kids. Again, this derives from fear of losing control. Organization and routine can help with banishing negative thoughts, but you may also need to try practical therapy techniques.
3. Shame about the past: Have you ever lain awake worrying about something you did last week, or even last year? Everyone does and says things they feel embarrassed about, but negative thinkers tend to dwell on past mistakes and failures more than others. Of course, a more constructive way to approach mistakes is to accept that the event happened and consider how you could prevent it from happening again in the future.

How to Stop Negative Thinking Once and For All

You don’t have to succumb to a life of negative thinking. With some basic countering techniques, you can learn to get rid of negative thoughts by intercepting them before they become all-consuming.  The key is to practice countering exercises every time you have a negative thought, and not to give up if you have a blip.

With this in mind, here are five questions to ask yourself next time negative thoughts arise. You can do this exercise in your head or by writing down your answers in a journal.

1. Is the thought true? Is there a basis for this negative belief?
2. Is the thought giving you power, or is it taking your power away?
3. Can you put a positive spin on this thought or learn from it?
4. What would your life look like if you didn’t have these negative beliefs?
5. Is the thought glossing over an issue that needs addressing?

Remember that countering negative thoughts takes time and commitment. Often, people require ongoing help from a mental health professional to change their negative thinking patterns for good ("How to Create Positivity in Life When You Have a Mental Illness").

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We’ve all heard the expression “fake it till you make it,” but how helpful is fake positivity in the real world? Should we all be putting on a smile to make ourselves look and feel more positive? The answer is not straightforward, particularly when it comes to mental health. Let’s try to establish whether false positivity could help or hurt you in the long-run.

When False Positivity Is Helpful

False positivity is a common prescription in therapy. The advice may be clichéd, but it is based on the idea that if you just act more like the person you want to become, you can change your reality. Say, for instance, you are attending a job interview. You may feel wracked with anxiety and have low self-esteem, but you’re unlikely to show this when facing a prospective employer. Instead, you might smile, sit up straight and talk confidently about your achievements because you know a positive attitude is more likely to get you the job.

False positivity often works over a prolonged period, too, because thinking and acting more positively helps us build new pathways in the brain. By repeating positive affirmations (even if we don’t believe them at first), we can change the way we think and act in the long run. But this isn’t about overwriting your personality or becoming someone you’re not; it’s about removing negative self-talk from the equation, so that you can thrive (How to Develop a Positive Personality).

False Positivity and Mental Health

Fake positivity can be dangerous when it comes to your mental health. All too often, people who are struggling with depression or anxiety will try to hide their suffering, usually because they feel ashamed or they want to protect others. But you cannot fake your way out of mental illness. No amount of positive thinking can take the place of a proper, medical or therapeutic treatment plan.

When it comes to mental health, faking it can feel like yet another shame-based attempt to conceal a mental illness. Many people cover up their mental illness symptoms because they don’t want to be stigmatized, or because they think they’re a burden on others. Neither of these is a good motivator for positivity. In fact, faking a sunny and positive disposition usually makes people feel worse about themselves in the long run, especially if it’s at odds with how they feel inside.

While you can certainly practice positivity to improve your mental health, you should never try to hide your mental health condition from those close to you. If you’re feeling depressed or anxious, it’s important to confide in family, friends and loved ones. The more support you can receive in these moments, the better your chances of healing.  

When to Fake Positivity (and When You Shouldn’t)

False positivity can be highly effective when employed in the right context. It only works if you can correctly identify a feeling or belief that’s holding you back, however, and not as a cure or cover for mental illness. A fake positive attitude could hide from others that you’re struggling, preventing you from getting the help and support you need. False positivity also breeds stigma, at a time where we should all feel encouraged to talk openly about our mental health.

Fake it till you make it won’t turn you into someone you’re not, but it can help you distance yourself from negative self-talk (How to Create Positivity in Life When You Have a Mental Illness). Therefore, you should only rely on fake positivity when you’re trying to change yourself on the inside, not to alter someone else’s perspective of who you are or how you feel. 

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We all think bad thoughts every now and again, and having them is not necessarily a sign that something is wrong. However, intrusive bad thoughts that you can't shake can have a serious impact on your life, especially if they lead to compulsive behaviors such as repetitive checking or bargaining. This is known as OCD – or obsessive-compulsive disorder. Learn what you should do if you have bad thoughts and OCD, and when you should seek professional help.

Bad Thoughts and OCD

People often think that if they have bad thoughts then they are bad people, but this is not the case. Bad thoughts are not a reflection on your character – they are symptoms of OCD that are incredibly difficult to overcome ("Bad Thoughts and OCD: Should I Be Worried?").

In her memoir, Mad Girl, journalist Bryony Gordon talks about her lifelong battle with OCD. She points out:

“I am a good, decent human being who detests pain and suffering so much it actually causes me pain and suffering… So it is acutely disturbing to me that, on my walk home, I start to notice rubbish bins I could dump clothes in, and grit bins I could dump bodies in… The smallest sliver of suggestion lodges itself in my mind – might I have killed someone and blanked it from my memory? I can’t explain it, do not know where it has come from or why it is there, but there it unmistakably is.”

Treatment for Bad Thoughts and OCD

Luckily, there are various treatment options for people with OCD, including CBT (cognitive behavioral therapy), medication, support groups, and positive lifestyle changes. You will need to consult your medical practitioner for a diagnosis, which may include the following steps:

1. Physical examination to rule out other problems that could be causing your symptoms.
2. Lab tests to check your thyroid function and screen for alcohol and drugs.
3. Psychological evaluation where you will discuss your thoughts, feelings and behavior patterns. 
4. Diagnostic criteria to check for OCD. Your doctor will review how many symptoms you have before providing a diagnosis and treatment options.

I Think Bad Thoughts: What If I Act on Them?

It’s important to note that bad thoughts in people with OCD are rarely (if ever) carried out. Thoughts are just thoughts. The very fact that you know these thoughts are wrong shows that you are unlikely to act on them.

Although it might be scary, the best way to overcome bad thoughts and anxiety about certain situations is to put yourself into situations where the thoughts might occur. This is called “exposure and response therapy.” Of course, you should always attempt this with help and support from a mental health professional.

If you’re still not convinced you aren’t going to act on troubling thoughts, Lee Brosnan, author of An Introduction to Overcoming Obsessive Compulsive Disorder, provides some perspective:

“Of course, some people do carry out horrible actions, as we’re all too aware from reports in the media. But people who do carry out these actions have different problems from the ones we're talking about here. For those people, there's no sense that these thoughts are alien and unwanted, and although they may resist them, this may be more from a fear of the consequences than because they genuinely feel they are wrong.”

In other words, having bad thoughts and anxiety about doing something socially unacceptable does not mean you will act this way – in fact, the opposite is often true. However, bad thoughts and depression are common in those with OCD, so it’s important to keep an eye on your mental health. If you start to have bad thoughts about harming yourself, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255), or dial 911 immediately.

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Positivity facts can help you see that optimistic thinking isn't just a fad – the benefits are actually backed by science. Still, many people wonder if it's possible to become a more positive person, especially when they have a mental illness. This is understandable. However, by dismissing positivity, you could be missing out on some genuine benefits. Read on for some positivity facts that may surprise you.

Positivity Facts to Change Your Life

Our collective understanding of positivity is changing. While it was once a soft and fluffy term used to describe an upbeat attitude, positivity is now about creating values in your life to improve your health and wellbeing (How to Develop a Positive Personality). Don’t believe it? Perhaps these ten amazing facts about positivity will change your mind.

1. Positive thoughts change the structure of the brain.
   
   In his much-acclaimed book, The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science, Norman Doidge M.D. concludes that our brains are not rigidly mapped out as scientists once thought. Instead, your mind has the incredible capacity to form new neural pathways just by thinking differently. In the same way that physical exercise gradually changes the body, positive “brain workouts" can actually alter the structure of your brain to disrupt negative thinking patterns.
    
2. Positivity improves your skill set
   
   Perhaps one of the more surprising positivity facts is that the power of positive thinking could make you better at your job. Scientists are now beginning to realize that optimism helps us build on our skill sets and utilize our inner resources. American professor and psychologist, Barbara Frederickson, refers to this as the “broaden and build” theory.
    
3. Positivity helps you learn
   
   In the same way that positivity can make you more skilled, it can also make you more receptive to new information. This, Frederickson theorizes, is because thinking positive thoughts broadens your sense of what's possible and makes you more adaptive to learning.
    
4. Writing about positivity leads to better health
   
   A recent study examined a group of 90 students and split them into two groups. One group wrote about intensely positive experiences for three consecutive days, while the other wrote about a control topic. Scientists assessed the students after three months and found that those who wrote about positivity experienced less sickness than those who didn’t.
    
5. Positivity helps you live longer
   
   Yes, that’s right. This surprising positivity fact is backed by science. According to a study conducted by the University of Kentucky, positive emotions can actually help us to live longer. The participants of this particular study were aging Catholic nuns, some of whom were positive and upbeat, and others less so. The scientists found that the nuns who expressed more positive sentiments lived longer lives than those who expressed negativity.
    
6. Positivity leads to better cardiovascular health
   
   As if the benefits of positivity weren’t convincing enough, the Mayo Clinic reports that a positive attitude can lead to better heart health and reduce your risk of dying from cardiovascular disease. It is unclear exactly how positive thinking causes these benefits, but one theory is that having a positive outlook means you’re better able to deal with stress, which in turn lowers cortisol levels in the blood.
    
7. Positive thinking boosts your immunity
   
   We all get sick at some stage or another, and no one enjoys having a runny nose or a cough. There’s good news for optimists, however, as The Mayo Clinic claims that positive thinking can give you greater resistance to the common cold.
    
8. Positivity improves your social life
   
   According to Senior Psychologist, Dr. Shaila Margain, positive thinking is not just beneficial to us as individuals – it also improves the lives of those around us.
   
   “Positivity is like a cold,” she explains. “If you’re around someone with a cold, chances are you’re going to catch it. The same goes for a positive mindset.” Therefore, the best way to foster healthy connections and positive relationships is to exude positive energy.
    
9. Positivity lowers your blood pressure
   
   Another surprising fact about positivity is that happy thoughts can actually lower your blood pressure. A study into hypertension and the role of positive emotions found that targeting emotional health plays a crucial role in bringing down a patient's blood pressure.
    
10. You are responsible for your positive emotions
    
    Perhaps the most surprising positivity fact of all is that you are responsible for your own positivity. We often think our emotions are like the weather – that they just happen to us – but this isn't the case. We have far more control over our feelings than we realize.
    
    To bring about positivity in life, Dr. Margain recommends distancing yourself from negative people, writing gratitude lists and focusing on “micro-moments of positivity," however small. It is a learning curve, but taking a moment to consider your reactions to life can make all the difference to your mind and body.

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