The way you think about and respond to life events can have an impact on your mindset[i]. Having a positive outlook—seeing the glass as half full rather than half empty—may help you cope [ii]with the effects of stress. Negative thoughts, [iii], may increase your risk of depression and anxiety. The chronic stress and elevated anxiety levels caused by negative thoughts may weaken your immune system, impacting your overall [iv].[v]

Besides, life may feel more enjoyable when you have a positive outlook. Read on to learn how to silence negative self-talk and embrace a life of positivity.

Renewal benefits of positivity

Researchers are still exploring the connection between a positive outlook, optimism, and good balance.[vi] One theory is that people who have positive attitudes are better at coping and therefore experience fewer harmful effects of life stressors. People who are optimistic may also[vii], such as exercising regularly, eating a nutritious diet, not smoking, and not drinking alcohol in excess.[viii]

Researchers have found that positive thinkers could benefit from:[ix]

·       Decreased distress, pain, and depression

·       Enhanced resistance to illnesses

·       Heightened psychological wellbeing

·       Improved heart benefits

·       Reduced risk of death from cancer, infections, heart disease, strokes, and respiratory illnesses

Strategies to stop negative self-talk and be more positive

Changing negative thinking into positive thinking isn’t easy. These actions can help you adopt a more positive outlook:

Identify negative thought processes

One of the first steps to silencing negative thoughts is recognizing when you have them. Negative self-talk can take many forms:[x]

·       Blaming: You assign blame to others for something that affects you, avoiding responsibility for your thoughts and feelings.

·       Catastrophizing: You anticipate the worst will happen even with no facts to support this.

·       Filtering: You filter out the positive parts of a situation and focus on the negatives.

·       Magnifying: You make small problems into big ones.

·       Perfectionism: You have too-high standards that set you up for failure.

·       Personalizing: You blame yourself when something bad happens, without facts supporting it.

·       Polarizing: You see things as good or bad with no in-between.

Reframe negative thoughts

Once you’re more aware of negative thought patterns, you can take steps to reframe them.[xi] For instance, instead of dismissing a project as too complicated or something you can never complete, reframe it more positively. You might think of it as a way to learn something new or an opportunity to include others who can help.

Practice positive self-talk and compassion

We often give grace and show kindness to others more than we do ourselves. When you find yourself having negative thoughts, ask yourself what you would say to a loved one if they shared those thoughts with you.[xii] Chances are you’d try to lift them up and put a positive spin on things. Apply that approach to yourself. Avoid saying anything negative to yourself that you wouldn’t say to someone else.[xiii] Instead, be gentle, encouraging, and compassionate.

Find healthy ways to manage negative thoughts

These approaches can help you identify and reframe negative thoughts:

·       Be grateful: Spending time each day to celebrate and be thankful for the good things in life can be a powerful weapon against negative thinking.[xiv] You can set aside a few minutes at the end of each day to focus on the people, events, memories, or achievements you’re thankful for. Some people like to keep a gratitude journal.

·       Be mindful: With its focus on living in the current moment, mindfulness can help you move past negative doubts or regrets.[xv] You observe your thoughts without judgment.[xvi]  There are many ways to practice mindfulness, including mindful walking, guided imagery, and meditation.[xvii] You can download free mindfulness smartphone apps to help you get started.

·       Write in a journal: Writing your thoughts in a journal can help you see negative patterns and triggers.[xviii] Plus, capturing negative self-talk in writing may help you view it differently and reframe your thinking.[xix]

Connect with optimists

It can be hard to maintain a positive attitude when you’re surrounded by pessimists. People who focus on the negative can increase your stress.[xx] Ensure you have supportive people in your life who can give positive feedback and help you see the good.[xxi] While you can’t change negative thinkers, embracing and sharing a positive outlook may help them do the same.

In summary: A positive outlook has positive effects

It’s normal to have negative thoughts now and then. But a persistent negative attitude may affect your mindset.[xxii] Plus, thinking negatively isn’t a pleasant way to go through life. Changing your thought processes and becoming a more positive person takes effort and time. As you make changes, you may notice your self-talk becoming less critical and more optimistic. You may find yourself enjoying life more and see that others enjoy spending more time with you.

Now that you know more about adopting a positive outlook, you may be curious about how the Sincerely Health tools in the app can help.

You can start by downloading the app. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points*.

Your nutrition profile allows you to:

●       Set specific nutrition goals.

●       Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).*

FAQs about having a positive outlook

How can negative thoughts affect your joy?

Negative thoughts can increase your risk of depression and anxiety.[xxiii] They can also contribute to chronic stress, which can weaken your immune system.[xxiv]

How does positive thinking benefit well-being?

Positive thinking may add years to your life by helping your heart, making you more resilient to illness, and reducing your risk of death from diseases like cancer, strokes, and heart disease.[xxv]

What are some good ways to be a more positive person?

You can become a more positive person by noticing when you have negative thoughts and reframing them into something positive.[xxvi] While doing so, show yourself compassion and speak to yourself as you would to a loved one.[xxvii] You can also practice mindfulness, write in a journal, or celebrate the things you’re grateful for.[xxviii]

Sign up for Sincerely Health and create a nutrition profile to help you level up today!

[i] Mayo Clinic. Positive Thinking: Stop Negative Self-Talk to Reduce Stress. Last reviewed November 21, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950; University of Minnesota. How Do Thoughts and Emotions Affect Health? https://www.takingcharge.csh.umn.edu/how-do-thoughts-and-emotions-affect-health  

[ii] Mayo Clinic. Positive Thinking: Stop Negative Self-Talk to Reduce Stress. Last reviewed November 21, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

[iii] Baptist Health. What Causes Negative Thinking and How to Stop It. Last reviewed December 26, 2018. https://www.baptisthealth.com/blog/family-health/what-causes-negative-thinking-and-how-to-stop-it

[v] Baptist Health. What Causes Negative Thinking and How to Stop It. Last reviewed December 26, 2018. https://www.baptisthealth.com/blog/family-health/what-causes-negative-thinking-and-how-to-stop-it

[vi] Mayo Clinic. Positive Thinking: Stop Negative Self-Talk to Reduce Stress. Last reviewed November 21, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

[viii] Mayo Clinic. Positive Thinking: Stop Negative Self-Talk to Reduce Stress. Last reviewed November 21, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

[ix] Mayo Clinic. Positive Thinking: Stop Negative Self-Talk to Reduce Stress. Last reviewed November 21, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

[x] Mayo Clinic. Positive Thinking: Stop Negative Self-Talk to Reduce Stress. Last reviewed November 21, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

[xi] Mayo Clinic. Positive Thinking: Stop Negative Self-Talk to Reduce Stress. Last reviewed November 21, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

[xii] Bloomington Meadows Hospitals. How to Stop Negative Self-Talk Practical Advice. Last reviewed January 6, 2025. https://bloomingtonmeadows.com/blog/how-to-stop-negative-self-talk-practical-advice/

[xiii] Mayo Clinic. Positive Thinking: Stop Negative Self-Talk to Reduce Stress. Last reviewed November 21, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

[xiv] Baptist Health. What Causes Negative Thinking and How to Stop It. Last reviewed December 26, 2018. https://www.baptisthealth.com/blog/family-health/what-causes-negative-thinking-and-how-to-stop-it; Calm. Negative Self-Talk: 8 Ways to Quiet Your Inner Critic. https://www.calm.com/blog/negative-self-talk

[xv] Calm. Negative Self-Talk: 8 Ways to Quiet Your Inner Critic. https://www.calm.com/blog/negative-self-talk; Baptist Health. What Causes Negative Thinking and How to Stop It. Last reviewed December 26, 2018. https://www.baptisthealth.com/blog/family-health/what-causes-negative-thinking-and-how-to-stop-it

[xvi] Calm. Negative Self-Talk: 8 Ways to Quiet Your Inner Critic. https://www.calm.com/blog/negative-self-talk; Baptist Health. What Causes Negative Thinking and How to Stop It. Last reviewed December 26, 2018. https://www.baptisthealth.com/blog/family-health/what-causes-negative-thinking-and-how-to-stop-it

[xvii] Calm. Negative Self-Talk: 8 Ways to Quiet Your Inner Critic. https://www.calm.com/blog/negative-self-talk

[xviii] Bloomington Meadows Hospitals. How to Stop Negative Self-Talk Practical Advice. Last reviewed January 6, 2025. https://bloomingtonmeadows.com/blog/how-to-stop-negative-self-talk-practical-advice/; Baptist Health. What Causes Negative Thinking and How to Stop It. Last reviewed December 26, 2018. https://www.baptisthealth.com/blog/family-health/what-causes-negative-thinking-and-how-to-stop-it

[xix] Baptist Health. What Causes Negative Thinking and How to Stop It. Last reviewed December 26, 2018. https://www.baptisthealth.com/blog/family-health/what-causes-negative-thinking-and-how-to-stop-it

[xx] Mayo Clinic. Positive Thinking: Stop Negative Self-Talk to Reduce Stress. Last reviewed November 21, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

[xxi] Mayo Clinic. Positive Thinking: Stop Negative Self-Talk to Reduce Stress. Last reviewed November 21, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

[xxii] Mayo Clinic. Positive Thinking: Stop Negative Self-Talk to Reduce Stress. Last reviewed November 21, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

[xxiii] Baptist Health. What Causes Negative Thinking and How to Stop It. Last reviewed December 26, 2018. https://www.baptisthealth.com/blog/family-health/what-causes-negative-thinking-and-how-to-stop-it

[xxiv] Baptist Health. What Causes Negative Thinking and How to Stop It. Last reviewed December 26, 2018. https://www.baptisthealth.com/blog/family-health/what-causes-negative-thinking-and-how-to-stop-it

[xxv] Mayo Clinic. Positive Thinking: Stop Negative Self-Talk to Reduce Stress. Last reviewed November 21, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

[xxvi] Mayo Clinic. Positive Thinking: Stop Negative Self-Talk to Reduce Stress. Last reviewed November 21, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

[xxvii] Bloomington Meadows Hospitals. How to Stop Negative Self-Talk Practical Advice. Last reviewed January 6, 2025. https://bloomingtonmeadows.com/blog/how-to-stop-negative-self-talk-practical-advice/

[xxviii] Baptist Health. What Causes Negative Thinking and How to Stop It. Last reviewed December 26, 2018. https://www.baptisthealth.com/blog/family-health/what-causes-negative-thinking-and-how-to-stop-it; Calm. Negative Self-Talk: 8 Ways to Quiet Your Inner Critic. https://www.calm.com/blog/negative-self-talk; Bloomington Meadows Hospitals. How to Stop Negative Self-Talk Practical Advice. Last reviewed January 6, 2025. https://bloomingtonmeadows.com/blog/how-to-stop-negative-self-talk-practical-advice/