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(2002-2007)

Practice Positive Thinking

By Greg Henderson, MSSW

 Is your glass half empty or half full? How you answer this question about positive thinking may reflect your outlook on life and whether you tend to be optimistic or pessimistic.

Research is emerging that says a positive attitude isn’t just a state of mind. It also links the brain and the body. A positive attitude can improve more than just mental health. What goes on in your head affects your body. Positive attitudes in coping with life’s stressors are proving to lower cardiovascular risk, lower levels of stress hormones and improve the immune system.

Self-talk is the endless stream of thoughts that run through your head every day. These automatic thoughts can be positive or negative. Negative self-talk is fueled by misperceptions, lack of information and distorted ideas that overpower your ability to use logic and reason. Common forms of distorted negative thinking include:

1. Filtering – You take the negative details and magnify them while filtering out all the positive aspects of a situation. For example, “Won’t you ever remember to pick up your shoes and put them where they belong?” instead of “Thanks for doing the dishes, taking out the garbage, and helping to watch your sister. I really appreciate it.”
2. Polorized Thinking – You view life as black or white, good or bad. You have to be perfect or you’re a failure. There is no middle ground, i.e. “I’m so stupid, I got 4 wrong on my spelling test” instead of “I need to get back to a better studying routine so I can get better spelling grades.”
3. Catastrophizing – You expect disaster. You always imagine the worst case scenario, i.e. “If I didn’t have bad luck, I wouldn’t have any luck at all” instead of “I need to be the master of my own destiny. I will not rely on luck.”
4. Blaming – You hold other people responsible for your pain or blame yourself for every problem, i.e. “If she wouldn’t nag me so much, I wouldn’t have a reason to drink” instead of “My drinking is my responsibility and I need to make well thought out decisions.”

Being aware of your pattern of thinking provides you the opportunity to change negative and irrational self-talk.

It is a mental attitude that expects happiness, success, health and positive outcomes from every situation and action. Similar to exercising your body to stay fit, you can train your thinking toward the positive. Realize that long-standing patterns of thinking do not change overnight. But it is worth your time and effort to begin disciplining your thinking.

Tips to Develop the Power of Positive Thinking

• Use only positive words and frames of reference in your thinking and talking. Use words like “I can”, “I am able”, “It is possible”, “I will”.
• Disregard and ignore negative thoughts. Substitute them with constructive, positive oriented thoughts.
• In conversations, use words that promote feelings and images of success and happiness.
• Before starting a plan or action, visualize clearly in your mind its successful outcome. Aim your results at a faith-filled outcome, accepting challenges along the way.
• Minimize the time you listen to repetitive negative news.
• Associate yourself with people who think positively.
• Read a thought from an inspiring book each day.
• Engage in some form of physical activity each day. It will promote a more positive attitude.
• Periodically stop and evaluate your thinking. If your thought is negative, put a positive spin on it.
• Believe in yourself and your abilities.
• Find reasons to smile more often.
• Repeat affirmations that inspire and motivate you.
• Use meditation and guided visual imagery to learn mental relaxation and focus.

Your mind may need to be reprogrammed. You may need to take out the negative tape, erase it and replace it with a more positive one! Too often we hit the replay button on our negative thinking. You may find that the tape in your mind was assembled by a critical parent, abusive spouse or negative boss. You deserve to develop your own mental tape based on honest and positive affirmations for your well-being.

Positive affirmations may include:

• “I am at a healthy weight for my body.”
• “I measure my wealth by the friendships I have.”
• “I am the captain of my ship.”
• “Mistakes offer me an opportunity to learn.”
• “Adversity provides me an opportunity for growth.”
• “I have the perfect job for me.”
• “I am as happy as I choose to be.”

Positive thinking, like negative, is contagious. Choose to be in relationships with people who will promote the positive. Spread the wealth of a positive attitude – it is a priceless gift that keeps on giving!

The happiest of people don’t necessarily have the best of everything; they just make the most of everything that comes along their way.

~Karen S. Magee