Bad news can be heard anywhere we go. We don’t even need to watch the TV news, bad news comes to us. It’s not necessarily that there’s more bad happening, we now have access to news of every kind on our phones, computers, tablets, and more. We can see it from anywhere we go. Therefore, we are very aware of many current events —good and bad —in addition to the personal challenges and adversity in our own lives.

For these reasons, it’s not unusual to experience difficulty staying optimistic. We can get tempted to stay in bed and hide under a blanket. Thankfully, there are things we can do to help us to build a more positive perspective instead. In this article, we’ll share some of those recommendations supported by research. Keep in mind that you can personalize these strategies based on your own preferences and needs:

Practice gratitude: Focus on the positive aspects of your life and express gratitude for them.

Research has shown that gratitude exercises can improve well-being and increase optimism. Cultivating a sense of gratitude for the positive aspects of your life can help shift your focus away from the adversity or uncertainty. Writing in a gratitude journal or regularly acknowledging the things you're thankful for can be beneficial.

Surround yourself with positive influences: Spend time with supportive and positive individuals who uplift your spirits and avoid those that bring you down. Reach out to friends, family, or a support network when you're feeling overwhelmed. Sharing your struggles and seeking emotional support can provide a fresh perspective and remind you that you're not alone.

Live with purpose: Reflect on your values and passions then connect them with reasonable goals that you can easily achieve. By setting realistic and achievable targets, you can maintain a sense of progress and accomplishment, which can boost optimism. Connecting your goals with a sense of purpose will help you find meaning in your life and maintain optimism, even in challenging times.

Practice self-care: Take care of your physical, mental, and emotional well-being. It’s important to prioritize self-care and activities that rejuvenate you, especially if you’re a caretaker. This includes eating nutritious meals, getting enough sleep, and drinking plenty of water.

Find an enjoyable hobby: Engage in activities that make you feel good like playing music, dancing, crafting, yoga, prayer/meditation, or other hobbies you enjoy and does not cause you stress.

Focus on the present: Instead of dwelling on past failures or worrying excessively about the future, try to stay present and focus on what’s happening in the moment. Mindfulness techniques, such as deep breathing or guided meditation, can help bring your attention to the present and reduce stress.

Challenge negative thoughts: Though seemingly harmless, our thoughts are known to shape our actions, good or bad. They can change our lives. That is why it’s so important that we challenge bad thoughts.

Practice reframing negative thoughts and replacing them with more positive and realistic ones. Cognitive-behavioral techniques, such as cognitive restructuring, can help change negative thinking patterns.Emma McAdam, a licensed marriage and family therapist, shares some ways to do this in her video “Reframe Your Negative Thoughts: Change How You See the World 17/30 How to Process Emotion”.

If you continually find it challenging to see the positive around you, more intervention may be needed. Seeking professional help from a therapist or counselor can provide valuable guidance and support during difficult times. As a GS student we can provide these resources for you, just reach out to your Mentor.

Remember that staying optimistic doesn’t mean denying or suppressing negative emotions. It's essential to acknowledge and address difficult emotions but also actively cultivate a positive mindset to navigate challenging situations. By actively working to develop a positive point of view, you will build your mental fortitude to better handle the challenges that come your way.

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Sources

Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. - Journal of Personality and Social Psychology

Learned Optimism - Martin E.P. Seligman

Social support: A review. In H. S. Friedman (Ed.), The Oxford handbook of health psychology - Taylor, S.E.

Building a practically useful theory of goal setting and task motivation: A 35-year odyssey.

Real-Time Associations Between Engaging in Leisure and Daily Health and Well-Being