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The Power of Positive Thinking

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What Is Positive Thinking?

• Benefits of Positive Thinking

How to Practice Positive Thinking

Potential pitfalls of positive thinking, frequently asked questions.

Do you tend to see the glass as half empty or half full? You have probably heard that question plenty of times. Your answer relates directly to the concept of positive thinking and whether you have a positive or negative outlook on life. Positive thinking plays an important role in positive psychology , a subfield devoted to the study of what makes people happy and fulfilled.

Research has found that positive thinking can aid in stress management and even plays an important role in your overall health and well-being. It can help combat feelings of low self-esteem, improve physical health, and help brighten your overall outlook on life.

This article discusses what positive thinking is and the health benefits of being positive. It also explores some of the strategies you can use to become a more positive thinker.

Positive thinking means approaching life's challenges with a positive outlook. It doesn't mean seeing the world through rose-colored lenses by ignoring or glossing over the negative aspects of life.

Positive thinking does not necessarily mean avoiding difficult situations. Instead, positive thinking means making the most of potential obstacles, trying to see the best in other people, and viewing yourself and your abilities in a positive light.

Some researchers, including positive psychologist Martin Seligman , frame positive thinking in terms of explanatory style. Your explanatory style is how you explain why events happened.

• Optimistic explanatory style : People with an optimistic explanatory style tend to give themselves credit when good things happen and typically blame outside forces for bad outcomes. They also tend to see negative events as temporary and atypical.
• Pessimistic explanatory style : People with a pessimistic explanatory style often blame themselves when bad things happen, but fail to give themselves adequate credit for successful outcomes. They also have a tendency to view negative events as expected and lasting. As you can imagine, blaming yourself for events outside of your control or viewing these unfortunate events as a persistent part of your life can have a detrimental impact on your state of mind.

Positive thinkers are more apt to use an optimistic explanatory style, but the way in which people attribute events can also vary depending upon the exact situation. For example, a person who is generally a positive thinker might use a more pessimistic explanatory style in particularly challenging situations, such as at work or at school.

While there are many factors that determine whether a person has a positive outlook, the way that they explain the events of their life, known as their explanatory style, plays an important role.

Positive Psychology vs. Positive Thinking

While the terms "positive thinking" and "positive psychology" are sometimes used interchangeably, it is important to understand that they are not the same thing. Positive thinking is about looking at things from a positive point of view. It is a type of thinking that focuses on maintaining a positive, optimistic attitude. Positive psychology is a branch of psychology that studies the effects of optimism, what causes it, and when it is best utilized.

Health Benefits of Positive Thinking

In recent years, the so-called "power of positive thinking" has gained a great deal of attention thanks to self-help books such as "The Secret." While these pop-psychology books often tout positive thinking or philosophies like the law of attraction as a sort of psychological panacea, empirical research has found that there are many very real health benefits linked to positive thinking and optimistic attitudes.

Positive thinking is linked to a wide range of health benefits, including:

• Better stress management and coping skills
• Enhanced psychological health
• Greater resistance to the common cold
• Increased physical well-being
• Longer life span
• Lower rates of depression
• Reduced risk of cardiovascular disease-related death

One study of 1,558 older adults found that positive thinking could also reduce frailty during old age.

A 2018 study published in the Journal of Aging Research found that having a positive mental attitude was linked to decreased mortality over a 35-year period. People who had a more positive outlook were also more likely to get regular physical exercise, avoid smoking, eat a healthier diet, and get more quality sleep.

Clearly, there are many benefits of positive thinking . But why, exactly, does positive thinking have such a strong impact on physical and mental health ?

One theory is that people who think positively tend to be less affected by stress. Research suggests that having more positive automatic thoughts helps people become more resilient in the face of life's stressful events. People who had high levels of positive thinking were more likely to walk away from stressful life events with a higher sense of the meaningfulness of life.

Another possibility is that people who think positively tend to live healthier lives in general; they may exercise more, follow a more nutritious diet, and avoid unhealthy behaviors.

While you might be more prone to negative thinking, there are strategies that you can use to become a more positive thinker. Practicing these strategies regularly can help you get in the habit of maintaining a more positive outlook on life.

• Notice your thoughts : Start paying attention to the type of thoughts you have each day. If you notice that many of them are negative, make a conscious effort to reframe how you are thinking in a more positive way.
• Write in a gratitude journal : Practicing gratitude can have a range of positive benefits and it can help you learn to develop a better outlook. Experiencing grateful thoughts helps people to feel more optimistic.
• Use positive self-talk : How you talk to yourself can play an important role in shaping your outlook. Studies have shown that shifting to more positive self-talk can have a positive impact on your emotions and how you respond to stress.

While there are many benefits to thinking positively, there are actually times when more realistic thinking is more advantageous. For example, in some situations, negative thinking can actually lead to more accurate decisions and outcomes.

Some research has found that negative thinking and moods can actually help people make better, more accurate judgments.

However, research suggests that realistic optimism might be the ideal. The results of a 2020 study published in the Personality and Social Psychology Bulletin revealed that people who have mistaken expectations, whether those expectations are optimistic or pessimistic, tend to fare worse in terms of mental health when compared to realists.  

The authors of the study suggest that the disappointment that optimists experience when their high hopes are not realized can have a negative impact on well-being. This doesn't mean that people should strive to be pessimistic thinkers. since studies indicate that people with a negative outlook tend to fare the worst. Instead, having a generally positive outlook that is focused on realistic expectations may be the best approach. 

In some cases, inappropriately applied positive thinking can cross the line into what is known as toxic positivity . This involves insisting on maintaining a positive mindset no matter how upsetting, dire, or damaging a situation might be. This type of excessive positivity can impede authentic communication and cause people to experience feelings of shame or guilt if they struggle to maintain such an overly positive outlook.

Positive thinking can have pitfalls at times. While it is important to have an overall positive outlook, unrealistically high expectations can lead to disappointment. Being unable to accept any negative emotions, known as toxic positivity, can also have a negative effect on mental well-being.

A Word From Verywell

Even if you are not a natural-born optimist, there are things you can do to learn how to think more positively and become a positive thinker . One of the first steps is to focus on your own inner monologue and to pay attention to your self-talk.

Strategies that can improve your positive thinking include noticing your thoughts and making a conscious effort to shift from negative thoughts to more positive one. Practicing positive self-talk and practicing gratitude can also be helpful ways to start having a more positive outlook.

Positive thinking is important because it can have a beneficial impact on both physical and mental well-being. People who maintain a more positive outlook on life cope better with stress, have better immunity, and have a lower risk of premature death. Positive thinking also helps promote greater feelings of happiness and overall satisfaction with life.

Positive thinking has been shown to help people live healthier, happier lives. When they have a positive outlook, they are more likely to engage in healthy behaviors such as exercising, eating healthy, and getting plenty of rest. Downsides of positive thinking include the risk of forming overly high expectations that result in disappointment and being affected by toxic positivity.

Practicing mindfulness can be a way to build self-awareness and become more conscious of how your negative thoughts affect your moods and behaviors. As you become better at identifying negative thought patterns, you can then take steps to shift into a more positive mindset. Actively replacing negative thoughts with positive ones can help you eventually learn to become a more positive thinker.

Kim ES, Hagan KA, Grodstein F, DeMeo DL, De Vivo I, Kubzansky LD. Optimism and cause-specific mortality: a prospective cohort study . Am J Epidemiol. 2017;185(1):21-29. doi:10.1093/aje/kww182

Seligman M.  Learned Optimism . Random House.

Chang E, Sanna L.  Virtue, Vice, And Personality: The Complexity of Behavior . American Psychological Association.

Johns Hopkins Medicine. The power of positive thinking .

Park N, Peterson C, Szvarca D, Vander Molen RJ, Kim ES, Collon K. Positive psychology and physical health: Research and applications . Am J Lifestyle Med . 2016;10(3):200-206. doi:10.1177/1559827614550277

Gale CR, Mõttus R, Deary IJ, Cooper C, Sayer AA. Personality and risk of frailty: The English Longitudinal Study of Ageing . Ann Behav Med . 2017;51(1):128-136. doi:10.1007/s12160-016-9833-5

Paganini-Hill A, Kawas CH, Corrada MM. Positive mental attitude associated with lower 35-year mortality: The Leisure World Cohort Study .  J Aging Res . 2018;2018:2126368. doi:10.1155/2018/2126368

Boyraz G, Lightsey OR Jr. Can positive thinking help? Positive automatic thoughts as moderators of the stress-meaning relationship . Am J Orthopsychiatry . 2012;82(2):267-77. doi:10.1111/j.1939-0025.2012.01150.x

Kross E, Bruehlman-Senecal E, Park J, et al. Self-talk as a regulatory mechanism: how you do it matters . J Pers Soc Psychol . 2014;106(2):304-24. doi:10.1037/a0035173

Forgas JP. Don’t worry, be sad! On the cognitive, motivational, and interpersonal benefits of negative mood . Curr Dir Psychol Sci . 2013;22(3):225-232. doi:10.1177/0963721412474458

De Meza D, Dawson C. Neither an optimist nor a pessimist be: mistaken expectations lower well-being . Pers Soc Psychol Bull . 2021;47(4):540-550. doi:10.1177/0146167220934577

By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

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Positive Thinking Workshop

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Focusing on the good things in life, rather than dwelling on the negative, helps an individual feel happy and content. Download our Positive Thinking presentation template to describe the importance of adopting the mental attitude of seeing the best in every situation and focusing on the positive aspects of life. With our precisely crafted deck, which is available for MS PowerPoint and Google Slides, you will have full authority to personalize it according to your needs and requirements.

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The Power of Positive Thinking

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10 Advantages of Positive Thinking

• by Refresh Science
• September 4, 2020 January 6, 2022

Positive thinking is an attitude to focus on the good which helps you to cope up easily in the daily routine of life. Positive thinking makes your life easier avoiding worries and negative thinking. When you adopt positive thinking in your life you can see the bright side of life which brings you happiness and more success and also expect best things to happen.

A positive outlook in your life benefits you to achieve something you want, helps you to feel good/ better, and improves your life in better way.

Here we have listed some benefits of positive thinking

• Feeling stronger :  If you implement positive thinking in your life, your confidence and self esteem increases that results in feeling stronger and powerful.
• Energetic : Positive thinking motivates and energize you to achieve your goal.
• Clarity of mind :  When you think in positive way you get a sense to think in valid and acceptable way that benefit you.
• Positive mind attracts positive events.
• Reduces stress .
• Builds better relationship .
• Creates healthy work environment .
• Better physical health .
• Better social life .
• More success .

Positive thinking techniques

1. meditation.

In order to experience positive things in your life, you must change your mind from the subconscious layers. Meditation is the best way to raise and generate positive energy. Meditation allows to think logically about your life without distractions. Next time you feel like negative or low self- esteem, stop and meditate. Even if you only have a few minutes, the calm inside yourself will bring you back to reality and get your thought process back on track.

2. Positive affirmation

Positive affirmation helps you to keep optimistic and remind you the good things in your life. Positive affirmation are statements you repeat yourself everyday to feel good. If you are struggling with low self- esteem, you would repeat positive affirmation statements daily morning or whenever you feel low. That helps you to overcome from negative thoughts.

Some positive affirmations are given below:

    “I’m happy”     “I’m beautiful”     “I’m strong and confident”     “I’m strong”     “I’m Loved”     “I will be a better person”     “I will be fearless”     “Today is full of possibilities”

Emotions becomes thoughts and shape our reality. “What you think, you become” is a famous saying.  Frame your own positive affirmation statement and repair your mind with positive thoughts, neglecting the negative thoughts.

3. Gratitude

Gratitude is a perfect way to stay positive. Be thankful for what you have and what you have achieved. It helps to stay positive in hard situations. It helps to see your life from other perspective. Help others and it gives you a feeling of being useful.  Try to improve the relationships you have in your life. Think about the good times spent in your life. This increases your positive thinking.

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Benefits to health on positive thinking.

Research shows that a positive attitude can heal the mind and body. Having a positive attitude helps to reduce the effects of stress, and manage stress. Can boost the immune system, which helps fight viruses, improves cardiovascular health, and helps you make better life choices.

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Positive Thinking

Nov 30, 2011

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Positive Thinking. Chapter 5 “ Hope is not a dream, but a way of making dreams become reality. ” Leo Suenens, Religious Leader. McGraw-Hill. © 2010 McGraw-Hill Higher Education. All rights reserved. Learning Objectives. Define positive thinking and cite its benefits.

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Positive Thinking Chapter 5 “Hope is not a dream, but a way of making dreams become reality.” Leo Suenens, Religious Leader McGraw-Hill © 2010 McGraw-Hill Higher Education. All rights reserved.

Learning Objectives • Define positive thinking and cite its benefits. • List six habits that can help you become a more positive thinker. • Explain the link between positive thinking and good health. • Describe how self-defeating attitudes create a vicious cycle. • Define cognitive distortions and irrational beliefs and give an example of each. • Summarize the ABCDE method for overcoming irrational beliefs.

Becoming A Positive Thinker • Positive Thinking Focusing on what is good about yourself, other people, and the world around you. • Optimism The tendency to expect the best possible outcome. • Attitude A belief or opinion that predisposes you to act in a certain way. Success Secret • Positive thoughts lead to positive feelings and actions.

The Power of Positive Thoughts

Negative Thinking And Pessimism • Negative Thinking Focusing on the flaws and problems in yourself, other people, and the world around you. • Pessimism The tendency to expect the worst possible outcome. Success Secret • Negative thinking blocks you from taking risks, making changes and expressing your real self. Activity 24: Are You A Positive Thinker?

Adopting Positive Habits • Look For The Good! Personal Journal 5.1 Focusing on the Good. • Choose Your Words Make a habit of speaking positively to people. • Surround Yourself With Positive People Seek the company of positive people who share ideas. • Accept, Don’t Judge Strive to accept people as they are. • Limit Complaints Instead of complaining, take constructive action.

Adopting Positive Habits continued… • Don’t WorryWorry is a major barrier to positive thinking, and frequent worry harms your health. Myth: “Worrying helps me prepare for action.” Reality: Worrying drains your energy. Myth: “Worrying helps me deal with my problems.” Reality: Worrying is a substitute for dealing with your problems. Myth: “Worrying means I care.” Reality: Caring and worrying are not the same.

When Faced With Worry, Strategize… • Focus on solutions, not worst-case scenarios. • Cope, don’t avoid. Take action! • Share your worries. Talk with a friend. • If you really can’t do anything about the situation, try to let the worry go. • Drown out the worry with positive affirmations. • Channel your nervous energy into physical activity. Activity 25: Banishing Worry

Your Thinking Style And Your Health • Positive Thinking can make us mentally and physically healthy. • Negative Thinking can delay healing and cause us to neglect our health. • Depression An illness characterized by profound feelings of sadness, hopelessness, and helplessness. Success Secret • Thinking well can make you well. Personal Journal 5.2 Depression Self-Check

Getting Healthy • Eat RightUse the freewww.mypyramid.gov plan. • Don’t eat for emotional reasons. • Learn to read and understand nutrition labels • Shop with a list—you’ll buy more nutritious foods. • Try a variety of foods to make it easier to eat healthy. • Get Moving • Try to be physically active for at least 20 minutes each day. • Vary your activities so you don’t get bored. • Motivate yourself by learning about health and fitness. • Set SMART exercise goals for yourself. If you get off track, just start again. Activity 26: What’s Your Health Attitude?

Conquering Negative Thoughts Self-Defeating Attitudes: A Vicious Cycle • Activity 27: Challenging Self-Defeating Attitudes

Changing Your Attitude Recognizing Distorted Thoughts 1 • Cognitive Distortion A self-critical, illogical pattern of thought: Examples: • “I didn’t get an A on that exam. I’m a failure.” • “My girlfriend broke up with me. Well, there goes my last chance at happiness.” Success Secret • Learn to recognize your self-defeating attitudes and turn them around into positive self-talk.

Recognizing Distorted Thoughts 2 • All-or-Nothing Thinking –success or all doom • Overgeneralizing –if bad, all bad • Filtering –blocking positive inputs • Helpless Thinking –nothing will make a difference • Self-Blame – blaming it all on yourself • Personalizing –everything has to do with you • Mind Reading –assuming everyone is thinking bad thoughts.

Recognizing Distorted Thoughts 3 • Emotional Reasoning -assuming your negative thoughts reflect the way things really are. • Catastrophizing –exaggerating the negatives of a minor event. • Irrational Beliefs –distorted, self-destructive thoughts that boil down to three faulty assumptions. 1. I must do well. (If I don’t, I’m worthless.) 2. You must treat me well. (If you don’t, you must be punished.) 3. The world must be easy. (If it isn’t, it’s intolerable.) Personal Journal 5.3 From Irrational to Rational

Learning your ABCDEs • Adding D and E to the ABC Model • D stands for Dispute. When you have a negative, irrational or exaggerated thought, ask yourself: • Am I jumping to conclusions? • Am I exaggerating? • What evidence is there for this thought? • Is it really as bad as it seems? • Do I have all the facts?

The ABCDE Method

Practice Makes Perfect • E stands for Exchange –the new positive outcome you exchange for the negative one. Success Secrets • Try to think in realistic terms instead of absolutes. • Separate your emotional reaction from the reality of your situation. • Following a healthy lifestyle is one of the most positive things you can do for yourself Activity 28: Disputing Negative Thoughts

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