A positive attitude can have a life-changing impact on your physical as well as mental health. According to U.S. News and World Report, people who are happy experience fewer strokes, heart attacks, pain conditions and even colds. They also live longer than individuals who tend to be negative. Optimistic people aren't necessarily born that way. Many of them had to learn specific techniques for developing a positive mental attitude--and you can do the same.
Step 1
Pay attention to your internal dialogue. Automatic negative thoughts are statements that you repeat to yourself over and over. You might not realize that you're doing this, because it usually begins during childhood. Over time, you start to accept that these false statements are true. Change this pattern by listening or observing your negative thoughts and turning them around. If you catch yourself saying, "I'm lazy," you could begin telling yourself, "I am developing self-discipline" or "I accomplish many things." In other words, use positive affirmations to develop a positive, mental attitude.
Step 2
Develop relationships with other people who have positive mental attitudes. It's difficult to remain optimistic when you're surrounded by people who constantly complain. Their negativity and lack of ambition will tend to rub off on you. Likewise, simply associating with positive friends can help you develop a better outlook. You might have to make a difficult decision about the time you spend with a significant other, friend or family member who brings you down.
Step 3
Set realistic goals for yourself. Goals can give you a positive direction in life, and you'll develop self-esteem when you accomplish them. It's easier to flounder and become confused when you don't know what you're working towards. Begin by setting goals that are small and specific, especially if you lack confidence in your ability to follow through. Don't set yourself up for failure by planning to do things that are unreasonable.
Step 4
Help other people. Begin volunteering for a cause that you believe in. Look for ways that you can be of assistance to others in your daily life. Giving your time and knowledge forces you to direct your energy outward, so you stop worrying about your own real or imagined problems. Service can give you a sense of fulfillment and accomplishment. You will be able to see and appreciate the good things in your own life if you work to help others who are less fortunate.
Step 5
Recognize joy in small things. Make it a habit to write down what you're grateful for each day. This will train your mind to look for the positive things in life. Make lists of the things that you've accomplished on a regular basis as well. It doesn't matter how small the accomplishments might seem to other people. Major successes don't happen very often. Paying attention to your achievements along the way will help improve your mental attitude.
References
- U.S. Department of Health and Human Services: Building Self-Esteem
- Clarke College: "Make Yourself Happy" Developing a Positive Attitude
- Kansas State University: Cognitive Restructuring--Employing a Positive Attitude and Helpful Thoughts
- West Virginia University: The Winning Attitude
- U.S. News and World Report: Get Happy, and You'll Live Longer
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