We’ve all met them – the person who’s a beacon of doom and gloom. No matter the situation, they zero in on the negative and broadcast it like breaking news. Spend enough time with them and it can feel like a rain cloud is following you around.
And then there’s the other kind of person, the one who seems to find the silver lining no matter what life throws at them. They spill coffee on their shirt and laugh it off saying, “At least it wasn’t my laptop!” While it might be tempting to roll our eyes, there’s something to their attitude, and science backs it up.
Research shows that optimism isn’t just a personality quirk; it’s a powerful health booster. Studies have found that optimistic people have a lower risk of heart disease, stronger immune systems and even longer lifespans. A large Harvard study revealed that women with the highest levels of optimism had a significantly reduced risk of dying from major illnesses, including cancer, stroke and respiratory disease.
Why?
Positivity reduces chronic stress, and stress plays a big role in damaging our bodies. When we’re stressed, our bodies release hormones such as cortisol and adrenaline which, in high amounts, can contribute to inflammation, high blood pressure and a weakened immune system over time. Optimists tend to manage stress better, bounce back faster from setbacks and make healthier lifestyle choices, all of which protect physical health. Plus, people with a positive outlook experience less depression and anxiety, and they’re more likely to maintain strong social connections, which is another key factor in overall well-being
Optimism is more than simply “thinking happy thoughts.” It’s a mindset that helps us expect good things to happen and approach challenges with a belief that we can handle them. That perspective can have real, measurable effects on our health.
Here’s the good news: Optimism isn’t reserved for a lucky few; it’s a skill we can learn and strengthen.
Small shifts in perspective, practicing gratitude, surrounding ourselves with positive influences and reframing challenges as opportunities can help train your brain to look for the good.
We learn to be more optimistic
Some people are naturally sunny and upbeat, but optimism isn’t just something we are born with; it’s a skill we can develop. Think of it like training a muscle. With regular practice, we can strengthen our ability to look for the positive and respond to challenges in healthier ways.
Here are some strategies to help you boost your optimism:
1. Practice gratitude daily
Gratitude is like a shortcut to optimism. By focusing on what’s going right, you can train your brain to look for the good. Keep a journal and write down three things you’re thankful for each day. They don’t have to be big things. Maybe you are thankful for a sunny morning, a good cup of coffee, the scent of a flower, or a friend who makes you laugh. Over time, this habit shifts your mental default toward positivity.
2. Reframe negative thoughts
We all have moments when things don’t go as planned; the car breaks down, a project falls flat, or your plans get canceled. Instead of dwelling on the setback, you can ask yourself: Is there another way to see this? Maybe the car trouble gave you a chance to spend an unexpected afternoon with a friend who came to pick you up. Could this experience teach you something that will help you do better next time?
Reframing doesn’t mean pretending the problem doesn’t exist. It means choosing to interpret it in a way that empowers you rather than drains you.
3. Surround yourself with positive people
Optimism is contagious. Spend time with people who uplift you, encourage your goals and inspire you to see possibilities instead of roadblocks. If you’re constantly around negativity, it’s much harder to stay positive yourself.
This often happens in a work environment. Do your best to avoid the Debbie Downer of the office. Do not engage in unpleasant gossip and choose your company wisely.
4. Limit the negativity you consume
We live in a world where news, social media and even entertainment can be overwhelmingly negative. While it’s important to stay informed, constant exposure to bad news can chip away at optimism. Many of us experienced this over the pandemic.
Try setting boundaries. Maybe you only check the news once or twice a day and balance it with uplifting content.
5. Celebrate small wins
Big accomplishments are great, but everyday victories matter, too. Did you finally organize that messy drawer, walk a little farther than usual or handle a tough conversation well? Be your own biggest cheerleader. Acknowledge and celebrate it. Small wins build momentum and confidence.
6. Take care of your body
It is much easier to feel positive when you feel good physically. Regular exercise, quality sleep and balanced nutrition all support brain chemistry that nurtures optimism. Even a 10-minute walk can improve mood and help you think more clearly.
The ripple effect of positivity
When we become more optimistic, it not only changes our mood, it changes how we interact with the world. We’re more likely to approach challenges with creativity, look for solutions instead of problems and take proactive steps toward our goals. This creates a ripple effect, our relationships improve, our work performance benefits and our resilience grows.
Our optimism also influences the people around us. A positive outlook can inspire friends, family and coworkers to adopt a more hopeful perspective. Our relationships become more supportive and enjoyable when we focus on the bright side together.
Being optimistic doesn’t mean pretending everything is perfect or ignoring real problems. It’s about acknowledging difficulties while still believing things can get better. Psychologists call this realistic optimism – holding onto hope and confidence while staying grounded in reality.
Even if we tend to be more cautious or skeptical, we can still take steps to see the brighter side.
Start small by practicing gratitude tonight, catch yourself when spiraling into negative thinking and reframe the situation. Notice how you feel when you spend time with people who lift you up.
Let’s also be kinder to ourselves. Too often we criticize ourselves or use harsh, unflattering words we’d never say to someone else. If we spoke to others that way, we wouldn’t have many friends.
Let’s treat ourselves with the same kindness and encouragement we’d offer to someone we love. Instead of tearing ourselves down, we can speak to ourselves in ways that build us up.
Our inner voice matters. Let’s choose words that inspire, motivate and remind us of our worth.
Remember the well-known inspirational quote:
- “Watch your thoughts,
- they become words;
- Watch your words,
- they become actions;
- Watch your actions,
- they become habits;
- Watch your habits,
- they become character;
- Watch your character,
- for it becomes your destiny.”
The bottom line
Optimism isn’t magic, but it is powerful. By intentionally cultivating a positive outlook, you’re not just improving your mood, you’re protecting your health, strengthening your relationships and adding more joy to your everyday life.
So, the next time life hands you a challenge, flip the script and look for the opportunity hidden within it. You might be surprised at how much better you feel, both mentally and physically.
Focusing on the good can lift your mood, strengthen your resilience and even improve your health. And who knows? Finding that silver lining could be the spark that changes everything.
Robin is a former television reporter for NBC News 40. She currently hosts a podcast and radio program called Living Well with Robin Stoloff. It airs Sundays at 10 AM on Lite 96.9. You can email Robin at livingwellwithrobin@gmail.com
