Learning Optimism: The Power of Positive Thinking

Adam Moffatt
Nov 27, 2024
4 min read

Introduction

We are what we think. Whether we think we can do something, or we think we cannot, we are usually right. We all have an incredible conscious ability to choose how we experience the world as everything we know, feel, and believe is based on our internal thoughts. Unfortunately, we tend to be more aware of this in a negative sense than in a positive sense. For example, if I were to ask you to list five positive experiences from the past week and five negative experiences, you will likely find it easy to remember negative experiences but find it tricky to remember positive ones. This is despite the fact that the majority of us live predominately positive lives (1).

Learning to think more positively is an important first step to living a life of wellbeing, growth and overall success (2). It does not mean that you see the world through rose-tinted lenses, or that you ignore life’s less pleasant situations. It simply means that you approach unpleasantness in a more positive and productive way, and that you approach challenges with a more positive outlook (3,4).

This kind of learned optimism has been at the forefront of positive psychology research for decades. Whilst the literature is very clear about the importance of learning to think more positively, it is also very clear about the importance to leaning to deal with negative thoughts when they arise (2). Luckily, there are a number of tried and tested tools and techniques to help you develop both abilities (1).

Learning to Think Positively

Affirmations

Affirmations are short statements or phrases with personal meaning. They enable you to adopt a more positive approach when subjected to stress. Affirmations are effective as they are similar to someone else telling you that ‘you can do it’. You are effectively creating a coach in your head that consistently reinforces your abilities (1).

For affirmation to be effective, it is important that they are (1):

Present tense: ‘I am’ works better than ‘I will’ because the subconscious recognizes ‘I am’ as something being done now.
Personal: ‘I’ and ‘My’ work better than ‘You’ as the subconscious recognizes that this is something it is supposed to go to work on.
Positively phrased: The mind is not good at recognising the concept of ‘Not’. Its use can inadvertently reinforce bad behaviours.

Here are a few examples of good affirmation to help you (1):

I can make a difference.
I can achieve difficult tasks.
I work well under pressure.
I enjoy solving problems.

Self-talk

The way we process language can have a significant effect on how we approach challenges. Words can often conjure up meaning beyond their simple definition. A good example of this is the word ‘exam’. Using the word in conversation will get a range of responses. Some associate it with opportunity – a chance to show their worth. Others may associate it with something to be avoided – in fear of revealing how little they know. The two groups may have equal abilities, but their resultant performance will likely be quite different (1).

We see this behaviour everywhere. Whether it is an employee making a presentation, an athlete reaching their first championship final, or someone being told they need an operation. The way they approach the ‘presentation’, the ‘final’, or the ‘operation’ can have a significant effect on how they handle the event (1).

Whatever the source of stress or anxiety, it can be beneficial to try and talk yourself through it. Here are a few good examples to help you (1):

These feelings will fade away, they won’t last forever.
I know how to control these feelings, I must concentrate on relaxing myself.
I will begin to feel better soon.
No one is looking at me, I am not going to make a fool of myself.
This is perfectly natural and normal, I know what is happening to me.

Banishing Negative Thoughts

Thought Stopping

Negative thoughts can have a significant effect on the way you feel and behave. Without positive intervention, this negativity can become the normal response. Thought stopping involves consciously stopping negative thoughts when they occur and replacing them with more realistic ones. Coupling negative thoughts with positive and reassuring statements can help to break the negatively cycle (1).

To be effective at thought stopping, it is important to (1):

Identify situations where you find yourself thinking negatively.
Identify the negative statements you make when in these situations.
Prepare yourself with some form of relaxation.
Find a phrase or cue you can use to stop your negative thoughts.

A physical cue can be as simple as pinching yourself or using elastic band. Examples of good mental cues include (1):

Positive statements that are activated when negative thoughts arise.
Mentally or even physically shouting ‘Stop!’.
Replacing poor images with a positive images.
Associating negative images with their consequence.

Controlled Distraction

Distracting yourself from negative situations can be a quick and useful intervention in many circumstances. By shifting your attention and concentrating on something else, you are able to take your mind off your anxiety. This is sometimes easier than trying to talk yourself out of it. By attending to something that does not cause anxiety, you are able to regain control and refocus (1).

Some good examples are controlled distractions include (1):

Mental tasks: doing puzzles, looking at pictures, listening to music.
Concentrating on your immediate surroundings: counting lampposts, adding up the items in your shopping basket.
Breaking routine: doing something differently so that you focus on maintaining the new routine.

References

Clough P, Strycharczyk D, Perry J. Developing Mental Toughness: Strategies to Improve Performance, Resilience and Wellbeing in Individuals and Organizations. Konan Page; 2021.
Seligman M. Learned Optimism. Pocket Books; 1998.
Cherry K. VeryWellMind. 2022. What is Positive Thinking?
Mayo Clinic [Internet]. 2022. Positive Thinking: Stop Negative Self-Talk to Reduce Stress.