Stress impacts our health in many ways, both physically, mentally, and energetically. When we are stressed, it’s easy to develop negative thinking patterns because we feel frustrated, overwhelmed, or stuck. This negative outlook then makes it even harder for us to manage those challenges and move forward to break through the stress cycle.
Instead, practicing positive thinking can help you focus on the situation without rash reactions, can help you find a solution, and will lead you out of a stressful experience with success.
But before you roll your eyes at “positive thinking”, know this: Focusing on positive thinking does not mean avoiding challenges or pretending that everything is fine. Positive thinking makes you more resilient when stresses or challenges arise by training your brain to react effectively so you can handle the situation without it getting you down for too long. You might still feel frustrated or annoyed, but remaining generally positive will keep you out of a downward spiral and help you realize that one situation is just that – one situation – not something to hold onto long term or extrapolate to larger issues. Training your brain to be more positively oriented is a skill and it takes time, but it is possible with desire and repetition.
10 ways to help you manage stress by shifting into more positive thinking patterns
1. Take Good Care of Yourself
It’s much easier to be positive when you are eating well, exercising, and getting quality sleep.
2. Let yourself RELAX
Stress and fatigue builds up because we are conditioned to push through it. Our busy lifestyles seldom leave room for true relaxation and daily rest. Allow yourself to take a power nap, sit a read a book for fun, enjoy the sunshine, or even quietly eat lunch while people watching – anything that lets your mind quiet and body relax. When you’re rested, it is easier to handle stressful situations as they arise.
3. Look for the little sweet things in your day
When we’re busy it’s easy to miss the sweet little moments that warm our hearts – your child’s smile, pretty flowers on a desk, a fun song that makes you want to move, witnessing a kind moment between two strangers. These important moments are more apparent when we slow down, and noticing them lifts our energy, physically, mentally, and energetically.
4. Figure out your WHY
What is truly bothering you about a situation or person? There is usually much more to the story than what’s on the surface. Understanding why you are having certain feelings or reactions is an important step in resolving the issue. Talk about it with a friend or therapist, write it out, or meditate on the core reason for your feelings.
5. Detach From Negative Thoughts
Your thoughts can’t hold any power over you if you don’t judge them. If you notice yourself having a negative thought (blaming, judging, criticizing), detach from it, witness it, and don’t follow it. Say “you are not a part of my reality” and let the thought go. After doing this several times, you’ll notice that the thoughts appear less often.
6. Squash the “ANTs”
In his book “Change Your Brain, Change Your Life,” Dr. Daniel Amen talks about “ANTs” – Automatic Negative Thoughts. These are the bad thoughts that are usually reactionary, like “Those people are laughing, they must be talking about me,” or “The boss wants to see me? It must be bad!” When you notice these thoughts, realize that they are nothing more than ANTs and flick them away for a more neutral reaction.
7. Hug someone!
You don’t have to be an expert to know the benefits of a good hug. Positive physical contact with friends, loved ones, and even pets, is an instant pick-me-up. One research study on this subject had a waitress touch some of her customers on the arm as she handed them their checks. She received higher tips from these customers than from the ones she didn’t touch!
8. Write
When you’re feeling frustrated, unsure, annoyed by something – write about it. Write about the event, your thoughts, dialogue, what you want to say to a person – leave no details out! This activity can diffuse the intensity of the situation so you can view it with a clearer perspective.
9. Sit in silence or meditate
Give yourself time to just be. Whether you sit in silence or meditate for 10-15 minutes, the rest will give your brain a chance to calm. This calm will bring down your stress and help you refocus on your day.
10. Use Pattern Interrupts to Combat Rumination
If you find yourself ruminating, a great way to stop it is to interrupt the pattern and force yourself to do something completely different. Rumination is like hyper-focus on something negative. It’s never productive, because it’s not rational or solution-oriented, it’s just excessive worry and stress. Try changing your physical environment – go for a walk or sit outside. You could also call a friend, pick up a book, or turn on some music.
How to get started with these tips: Choose one that resonates with you and apply it for a full week. See how you feel and notice how your thoughts and reactions change. When you have one habit started, try another tip. Over time you’ll notice that you are actually rewiring your brain to be more positive and proactive, instead of negative and reactive. This change in thought patterns will have a huge impact on your stress, happiness and your overall health.
