Seeing Clearly Through Positivity
By Bill Benson · March 1, 2023
Get out your rose-colored glasses: Seeing through them is good for you!
Optimism is not just a hopeful sentiment – it’s a research-supported phenomenon with psychological and physical benefits.
Studies show a correlation between how we envision ourselves, our surroundings, and who we ultimately become. Our expectations about ourselves and others influence our behavior and ultimately shape our realities.
For example, suppose we expect to fail at a task. In that case, we may approach it with a defeatist attitude, putting in minimal effort and increasing the likelihood of failure. On the other hand, if we believe we can succeed, we are likely to approach the task with more confidence and effort, increasing the likelihood of success.1
Using optimism and self-belief to cope with life challenges is essential for overall well-being. Research shows positive thinking can reduce stress, anxiety, and depression, improve self-esteem, enhance relationships, and improve overall mental and physical well-being.2
The Facts of a Positive Outlook
Stress Reduction: When we engage in positivity, we focus on bigger-picture thinking, which helps us manage stressors more effectively. But this mindset has another benefit. Research proves that positive thinking decreases our levels of the stress hormone cortisol.3 Without this biofuel responsible for anxiety and anger in our tanks, it’s much harder to go down a bumpy reactionary road.
Physical Benefit: Studies conclude positive thinking can lead to improved immune function. For example, a study by Cohen et al. found that people who characterized their lives with positivity had more robust immune responses to a flu vaccine than those who didn’t share a generally sunny outlook.4 Furthermore, positive thinking has been associated with better cardiovascular health and longer lifespan.5
Mood Enhancement: Positive thinking not only enhances emotional regulation; it also improves mental health. A study by Schueller and Parks found that people who practiced positive thinking experienced reductions in symptoms of depression and anxiety over time.6
Social Engagement: Positive thinking impacts self-esteem, creating a bridge between greater life satisfaction and happiness.7 This enhances social connections, as positive people tend to be more approachable and are typically enjoyable to be around.
One of the pioneers of positivity, Dale Carnegie, wrote How to Win Friends and Influence People in the 1930s. The book details developing interpersonal skills through the intentional practice of a positive outlook. This text remains a popular business and social success primer nearly a century later.
Relationship Benefit: Numerous studies have concluded that positive attitudes can significantly impact intimate relationships. Upbeat individuals are likelier to exhibit positive behaviors such as expressing gratitude, forgiveness, and kindness towards their partner.8
These behaviors are essential for fostering connection. Couples who adopt positive attitudes toward one another are more likely to engage in effective communication and conflict resolution, which are vital to maintaining stable relationships.9
Furthermore, developing and maintaining a positive attitude towards one’s partner can significantly impact intimacy. Individuals with a positive attitude toward their relationship report higher satisfaction and commitment levels, leading to a more fulfilling and rewarding partnership.10
A Real Tool, Not a Magic Pill
Research data proves that positive thinking can reduce symptoms of anxiety and depression, increase resilience, and improve overall emotional well-being. However, it is worth noting that positive thinking is not a cure-all. Positive thinking alone cannot solve all problems and is not a replacement for seeking professional guidance when necessary.
Additionally, positive thinking does not involve denying the existence of issues or negativity. Instead, a more realistic view of Positive Psychology involves acknowledging challenges or setbacks while maintaining an optimistic, bigger-picture perspective as a conscious choice.
Quick Tips to Put a Smile on Your Face
Here are a few tips aimed at putting the power of positive thinking into practice:
Positive Self-Talk: This skill is far from SNL‘s Stuart Smalley caricature. Words of affirmation need to be realistic and warranted to be effective. Permitting oneself to consider one’s strengths is a powerful practice. Yet, many resist this due to fear of being boastful. It’s okay to know your worth and remind yourself of all you are. The appropriate term for this is not Egoism – it’s Self-esteem.
Reframing: Transmuting negatives into positives is also helpful. For example, instead of thinking, “I can’t do this,” try thinking, “I haven’t figured this out yet, but I’m working on it.” This practice helps shift focus from the challenging aspects of a situation to the potential for growth and improvement.
Visualization: Visualization is the practice of imagining positive outcomes and experiences: “If you can dream it, you can become it.” This self-permission marks the end of contemplation and sparks action. Incorporating this magic-of-believing approach into your process creates both tempo and synergy. All accomplishments, great or small, begin as ideas with actionable steps.
Gratitude Practice: Research has shown that practicing gratitude can increase positive emotions, improve sleep quality, and reduce symptoms of depression and anxiety.11Additionally, gratitude journaling can help individuals focus on the positive aspects of their lives and encourage introspection – creating clarity of purpose.
The Rainbow Connection
In conclusion, the power of positive thinking is a tried-and-true workhorse with significant psychological and physical benefits. Positive thinking can reduce stress, improve mental health, enhance relationships, and improve overall well-being.
While positive thinking alone cannot solve all problems, it can help individuals develop a more optimistic outlook and cope with challenges more effectively. By practicing positive thinking techniques, individuals can cultivate a more positive mindset and lead a more fulfilling life.
Remember, a partly-cloudy forecast involves both clouds and sun – it’s your choice how you envision the sky.
References:
1. Rosenthal, R. (1965). Teacher expectancy and pupil’s intellectual development. Psychology Today, 1, 9-14.
2. Segerstrom, S. C., & Sephton, S. E. (2010). Optimistic expectancies and cell-mediated immunity: The role of positive affect. Psychological Science, 21(3), 448-455.
3. Epel, E. S., McEwen, B., Seeman, T., Matthews, K., Castellazzo, G., Brownell, K. D., … & Ickovics, J. R. (2000). stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine, 62(5), 623-632.
4. Cohen, S., Doyle, W. J., Turner, R. B., Alper, C. M., & Skoner, D. P.
5. Boehm, J. K., & Kubzansky, L. D. (2012). The heart’s content: The association between positive psychological well-being and cardiovascular health. Psychological Bulletin, 138(4), 655
6. Schueller, S. M., & Parks, A. C. (2014). Disseminating self-help: Positive psychology exercises in an online trial. Journal of Medical Internet Research, 16(6), e91.
7. Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218-226.
8. Algoe, S. B., & Haidt, J. (2009). Witnessing excellence in action: The ‘other-raising emotions of elevation, gratitude, and admiration. The Journal of Positive Psychology, 4(2), 105-127. 
9. Gottman, J. M. (2011). The science of trust: Emotional attunement for couples. WW Norton & Company.
10. Lambert, N. M., Graham, S. M., & Fincham, F. D. (2009). A prototype analysis of gratitude: Varieties of gratitude experiences. Personality and Social Psychology Bulletin, 35(9), 1193-1207.
11. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377.