Monday, April 29, 2013

Benefits of Positive Thinking

Creating a Positive Habit of Mind
“We are what we repeatedly do. Excellence then, is not an act but a habit.” – Aristotle

I often use this quote to explain the importance of making positive thinking a habit of mind. Many people tend to overthink everyday stressors to the point of automatic, negative thoughts. This often leads to an increase in both emotional stress, and physical health concerns as well. In my experience working with negative thought patterns, sometimes referred to as cognitive distortions in cognitive behavioral therapy (CBT), clients tend to magnify or catastrophize  their reality. For many, this leads to behaviors that are emotionally and physically destructive. Increased irritability with friends, family, co-workers,…and often poor sleeping and eating habits ensue and are seemingly related to a negative thinking and stress pattern.

When I initiate positive shaping exercises with these clients, their general mood begins to brighten, they sleep better, eat better, relate socially better…the list goes on. Creating a positive habit of mind is important to helping a person live a more balanced, happy life. I first use the analogy of the glass half empty or half full to illustrate the principle; however, I do not stop there. A more positive thinking reality is to put your glass under a water source (i.e. - positive, enriching behaviors) until it fills up. A full cup or self-fullness represents being at one’s personal best. It is from this position that we get the most out of positive habits of mind. When at our personal best, our behaviors represent an intimate knowledge of our personal needs, and allows for a metaphorical overflow of positive behaviors. Others receive these positive behaviors and tend to reciprocate. In process there is a cycle of self-fullness, of happiness for everyone.

A few of the ways that I promote these behaviors is through exercise and mindful breathing exercises and relaxation techniques. The aim is to become more present or aware of self as negative thought patterns float away.  During these exercises I encourage smiles at the end of a cleansing breath. It truly begins to lighten your mood and tension – others notice too!  I encourage these practices daily. I also encourage a 30-day positivity chart. The client writes down at least two positive affirmations (day & night) on a blank calendar or in some other document. After 30 days, there are at least 60 positive affirmations to concretely challenge the typical three or four negative stressors in one’s life that take up much of their energy. I have found that at least a 3:1 ratio of positive to negative thoughts and/or behaviors in a day begin to push a person to a more positive habit of mind and subsequent emotional and physical benefits. After 30 days, you have a concrete reminder that things can generally be very positive vs. very negative. The increased awareness is often enough to create positive change in life.

Quick Bullets for Creating a Positive Habit of Mind:
  • Surround yourself with positive people
  • Resist or positively shape negative thinking
  • BE POSITIVE YOURSELF (self-fullness)
  • Exercise & good nutrition (treat yourself well)
  • Use relaxation, meditation, and mindfulness to balance
  • Have an attitude of gratitude (be thankful for the special things that are in your life)
  • Turn adversity and challenges into opportunities for learning and growth
  • Increase positive thoughts daily by using a chart or journal
  • REPEAT!!! (DO POSITIVE THINGS OVER AND OVER UNTIL THEY ARE HABIT)