The Power of Positive Thinking: Transforming Mental Health Through Mindset

“I think I can, I think I can.” That signature phrase from the classic little train holds more power than one might realize.

There’s a reason we read “The Little Engine That Could” to young, impressionable minds: Its message of optimism and determination to overcome challenging situations applies to all of life’s hurdles. In this tale, a small engine takes on a challenge that many larger engines deemed impossible. But as the story goes, this little engine believed he could succeed and refused to give up, ultimately proving victorious.

Dr. Martin Seligman, the Penn professor known as the father of positive psychology, is famous for his research on learned optimism and well-being. According to Seligman, learned optimism is an important component of leading a “happy” life, which can manifest in three forms: a pleasant life, a life of engagement, and a life of meaning. Learned optimism involves aspects of cognitive therapy, where one must recognize negative thought patterns that don’t serve them, and then challenge those patterns.

Consider this scenario: You’re interviewing for your dream job. Some of us might enter the interview thinking, “I don’t really have a shot at this,” or “There are many candidates here more qualified than me.” Others might approach it thinking, “I’ve got this!” and even visualize themselves succeeding in the role and working at that company. According to psychological research, optimistic thinkers are not only statistically happier overall, but they’re also more likely to land the job. The reason is that positive thinking promotes motivation and persistence. Those who believe they will succeed are more likely to set goals and work harder to achieve them, compared to those who believe they can’t.

Positive thinking also supports resilience and healthy coping. Those who think positively are more likely to have adopted a growth mindset, something psychologist Dr. Carol Dweck often refers to as “the power of yet.” It’s normal to feel frustrated when you haven’t mastered a skill, earned a good grade, or you’ve been passed up for a promotion. Those with a growth mindset move from frustration to motivation and think to themselves, “I haven’t mastered this yet,” implying that achievement will come. This thinking helps us bounce back from disappointment and view challenges as opportunities for growth.

It’s important to note that there is a distinct difference between positive thinking and toxic positivity or denial. Toxic positivity doesn’t allow for negative feelings and often causes people to suppress or hide their emotions, resulting in increased emotional distress and isolation.

Positive thinking, however, leaves plenty of space for negative feelings. In fact, without feeling disappointment or frustration, one wouldn’t have the drive and motivation to learn and grow. Negative emotions are an essential ingredient in positive thinking and therefore an important part of leading a happy life. Always allow yourself to feel what you feel. It’s how you think about what you feel that makes the difference in your ultimate happiness.

It may come as no surprise that positive thinking has a tremendous influence on your mental health. Those who practice positive thinking regularly experience reduced stress and anxiety as a result of their positive outlook. Increased optimism is also associated with decreased depression and enhanced interpersonal relationships. Finally, those who think positively demonstrate increased resilience. Happier people are not without hurdles or hardships, but they embrace these challenges, allow themselves to feel freely, and then find opportunities for growth.

If you feel your thinking could use more positivity, here are some evidence-based exercises that will strengthen your positivity muscle:

Keep a gratitude journal

Each day, write down three things you’re grateful for. I recommend doing this at the end of the day and don’t overthink it. Even on your worst day, you might feel grateful to have food to eat and a comfortable bed to sleep in. Additionally, you can start the day by recording three things you’re looking forward to. You can use any notebook you have at home or buy a gratitude journal with prompts included. Consistency is key to building this positivity muscle, so find ways to incorporate this practice into your daily routine.

Catch your negative thinking and challenge it

Often our negative thinking results in negative feelings, so if you have difficulty catching your thoughts, you may refer to your feelings and work backward from there. Also, write out the thought when you notice it. Seeing the thought on paper will help you challenge it with a more positive, alternative way of thinking. One way to challenge your thinking includes the “best friend test,” which requires you to ask yourself, “Would I talk to my best friend the way I’m talking to myself?” You can also question the evidence supporting your negative thinking, giving your thoughts a reality check rather than allowing your thinking to fall victim to fear.

Set goals and celebrate your wins

Set small, achievable goals for yourself, and be sure to celebrate when you reach them! This is a great way to build self-confidence, which will help positive thinking come more naturally to you.

Build a positive support network

Having people in your life who are positive and supportive is essential for positive thinking. This requires you to be intentional about the people you spend time with and to prioritize relationships that are encouraging. Remember that this support should be reciprocal, so make sure you consistently show up for those who show up for you.

Wishing you much success in your positive-thinking journey. And remember, you’ve got this!