Elevate Your Health Journey with an Empowering Mindset!

Hey Team, 

Fostering a culture of positivity requires intentional practices beyond simply saying "I'm positive." The benefits of a positive outlook can significantly enhance our lives, but it's important to explore how to integrate positivity into our daily routines and overcome periods of struggle.

However, we must be cautious of toxic positivity, where simplistic positive remarks can dismiss real emotions. For instance, telling someone grieving a pet that "it's a blessing" can undermine their pain. A balanced mindset embraces both positive and negative emotions, allowing us to navigate life's challenges and promote resilience and growth.

Research shows that a person's outlook—optimistic or pessimistic—can greatly affect their physical and mental health. A study from 2004 to 2012 involving 70,000 women found that those with an optimistic mindset had a significantly lower risk of mortality from major health issues like heart disease, stroke, and cancer. Benefits of positive thinking included improved quality of life, higher energy, enhanced health, faster recovery, fewer illnesses, reduced depression, better stress management, and a longer lifespan. While it won’t remove problems, optimism helps individuals see challenges as more manageable.

When we experience improvements in our health—like losing weight or lowering A1C levels—we shouldn’t see it as a finish line. Instead, it’s a moment to recognize that we’ve developed a system for success. We’re already on our journey toward better health.

Now, the focus is on enhancing this process: how can we make our efforts more efficient and effective? The mental aspect of health is crucial. The information and stimuli we allow into our minds can shape our perceptions and actions.

Our brains constantly respond to sensations like visual cues and emotional changes, creating a complex interaction between mind and body. Sensory awareness is crucial in shaping our thoughts and feelings, directly influencing our well-being. By actively challenging our mindset, we can turn health and wellness into a sustainable lifestyle. Ultimately, the brain’s primary goal is survival, prioritizing this instinct over happiness or fulfillment.

Many body functions happen without us thinking about them. For instance, we don’t control our digestion or how stress affects hormone release. These processes work automatically to keep us stable and safe, which helps us survive. However, comfort can lead to poor choices, like eating unhealthy foods or being inactive, while we convince ourselves everything is fine. 

But comfort doesn’t equal true happiness. To be happier, you need to step out of your comfort zone. Facing challenges can lead to greater joy and satisfaction in life. Embrace transformation and growth by seeking new experiences that challenge your boundaries. Whether it’s a cold plunge or stepping into vulnerability, acknowledge these challenges and shift your mindset. You may feel apprehensive—who wants to jump into 40-degree water? But that’s where growth happens. Commit to some discomfort, tackle daily challenges, and you might find happiness waiting on the other side. This will ultimately make life easier.

Now, let's connect this back to positivity. To foster positive thinking, use techniques like positive self-talk and imagery to cultivate an optimistic mindset.

HERE ARE SOME TIPS TO TRAIN YOUR BRAIN FOR POSITIVITY

Recognize that your mind often seeks comfort, leading to self-sabotaging thoughts. This internal "governor" might urge you to skip exercise or indulge in unhealthy foods. Though it resists self-improvement, you can learn to overcome it.

Developing a constructive inner dialogue is crucial for overcoming these opposing impulses. One key strategy is to focus on the positives. Understanding that challenging situations and obstacles are a natural part of life can shift your perspective, enabling you to respond to challenges more effectively.

When faced with challenges or setbacks, it's essential to shift your perspective and focus on the positive aspects, no matter how trivial they seem. A silver lining is often hidden within every cloud, even if it isn't immediately apparent. 

I once heard about an intriguing podcast featuring a speaker who shares profound insights on this topic. In his military career, he held a command position, and whenever one of his employees brought him disappointing news, his standard response was, "Good." This predictable reply puzzled his subordinates; one employee even remarked, "I know you're going to say 'good' because you say it every time." However, his intention was not to trivialize their concerns but to emphasize an important life lesson: each negative situation can serve as an opportunity for growth.

He believed every setback is a chance for self-improvement—whether it's about becoming a more effective leader, honing problem-solving skills, or personal development. Even when faced with unfavorable circumstances, he embraced discomfort, seeing it as a catalyst for learning and progress. This mindset teaches us that responding to challenges is as important as the challenges themselves. By training ourselves to focus on the positives—even in adversity—we can learn valuable lessons and emerge stronger from every experience. Emphasizing the positive allows us to foster resilience and find purpose during challenging moments.

The second powerful way to enhance your well-being is to cultivate a practice of gratitude. Research has consistently shown that practicing gratitude can reduce stress, improve self-esteem, and foster resilience, especially during difficult times. 

Please take a moment each day to think about the people, moments, or things that bring you comfort or happiness, and try to express gratitude for them at least once. This can be a private acknowledgment or a direct expression to others. Not only does sharing your gratitude benefit you, but it also uplifts those around you.

A third suggestion is to keep a gratitude journal. Studies have found that writing down what you're grateful for can significantly improve optimism and enhance your overall sense of well-being.

You can maintain a gratitude journal by jotting down things you appreciate daily. On tough days, when things don't go as planned, you can look back through your journal to remind yourself of those joyous moments you might have forgotten. This practice can help build your momentum and positivity.

The fourth point is one of my favorites: open yourself up to humor. Believe it or not, I occasionally get accused of being mildly autistic. While I don't see it myself, this trait is a strength and a weakness. I often find that humor can lighten the mood and slip it into conversations to reduce stress. Studies have repeatedly shown that laughter decreases stress, lowers anxiety, and alleviates depression. It also improves coping skills, mood, and self-esteem. So, be open to humor in all situations, even the difficult ones. It's important to note that there's a difference between being funny and being rude.

Now, moving on to the fifth point: spend time with positive people. This might seem straightforward, but think about it. If I asked you to write down the top three negative people in your life, you could list them quickly. While you likely try to avoid negativity, how many of those negative individuals do you want to spend time with every day? It's usually best to see them in moderation. Now consider this: what if one of those negative people is your spouse? That can create a challenging dynamic where enjoying each other's company is hard. Negativity and positivity can be contagious. Have you noticed how someone in a bad mood can bring down an entire room?

Conversely, a positive person can uplift everyone around them. Specific individuals have the power to change the atmosphere of a space. If you need more time to feel particularly optimistic, seek out those who radiate positivity.

Number six: practice positive self-talk. We often tend to be our own harshest critics, and that little voice usually says negative things. It rarely tells us, "You're amazing!" or "You're good enough." Instead, it might say, "You're a fraud; people will find out," "You don't look good today," or "Your pants fit better yesterday." This constant negative self-talk can lead to a poor self-image, making it difficult to change. 

What's worse is when someone else inadvertently reinforces these negative thoughts. An offhand comment can solidify these feelings, making it even harder to overcome them. To break this cycle of negative self-talk, we need to be mindful of the thoughts in our heads and consciously respond with positive affirmations. Research shows that even a tiny shift in how we talk to ourselves can significantly influence our emotional regulation. 

I emphasize this a lot, especially with my family, to the point where they might be tired of hearing it. Here's the key: “Your thoughts create your feelings. Your feelings create your actions. Your actions create your life.”

Our thoughts greatly influence our feelings. For instance, if you hear someone say, "Susie was so mean," it can lead you to think negatively about Susie, which affects your actions towards her and complicates your relationship. Consider discovering that your friend's story was untrue; you might have developed negative feelings based on incomplete information. It's important to redirect those negative thoughts for healthier interactions.

Similarly, if you wake up thinking, "I can't do a cold plunge; I hate the cold!" you're unlikely to try it. However, if you shift your mindset to, "I'm open to new experiences," you may find yourself willing to attempt that cold plunge after all.

HERE ARE A FEW SUGGESTIONS TO HELP YOU SHIFT YOUR MINDSET

1. **Identify Your Areas of Negativity:** Examine various aspects of your life and pinpoint where you are most damaging. If you're uncertain about something, don't hesitate to seek clarification or consult a colleague for their insights.

2. **Tackle One Area at a Time:** Focus on one specific area of negativity and start working on it.

3. **Start Every Day on a Positive Note:** Create a ritual to begin each day with something uplifting. You might tell yourself that today will be a great day or use any other positive affirmation that resonates with you. 

A great technique is to stand in front of a mirror from at least six feet away. This distance helps your brain avoid fixating on minor imperfections, allowing you to see yourself more holistically. From this vantage point, you can affirm, "I'm good-looking." Embrace that positive mindset! Using this space to deliver a positive affirmation can set a powerful tone for your day. For instance, say, "I'm ready to tackle the day because I enjoy facing challenges. No matter what comes my way, I'm prepared. Let's go!" 

Additionally, I recommend a fantastic book titled “Make Your Bed” by a Navy admiral. It's a quick read and emphasizes that making your bed is the best thing you can do daily. This simple act instills discipline, and discipline truly shapes our lives. 

Each disciplined effort to maintain a positive outlook contributes to building confidence, and, eventually, you will notice how positive and resilient you have become.

·      The author, Rob Sumner, is a Doctor of Physical Therapy, Athletic Trainer, owner of Specialized Strength Fitness and Specialized Physical Therapy in Colville.  He's happy to answer any questions about this article, wellness, fitness, or your health overall by phone at (509) 684-5621 or by email at Rob@SumnerPT.com