What Is Positive Thinking? A Guide to Building a Positive Attitude
- Dr Paul McCarthy
- 18 hours ago
- 7 min read
What is Positive Thinking?
Positive thinking helps people focus on the good in any situation and face life's challenges with optimism [1]. It's about developing an optimistic mindset that spots solutions, finds opportunities in challenges, and maintains confidence in your abilities to succeed [1]. This doesn't mean seeing the world through rose-colored glasses. The goal is to make the most of obstacles while seeing yourself and your abilities in a good light [1].
Your explanatory style shapes the psychological foundation of positive thinking—it's how you explain why things happen. Optimistic people give themselves credit for good outcomes and see negative events as temporary external factors. People with a pessimistic outlook often blame themselves when things go wrong and don't recognize their role in successes [1].
The brain responds to positive thinking by activating regions that control emotions and process rewards, specifically the prefrontal cortex and amygdala. These areas release feel-good chemicals like dopamine and serotonin that boost happiness and well-being [2].
Thoughts carry energy that turns into action. This creates a cycle between what you think, feel, and do. Your belief that something will work out well creates hope and positivity. These feelings lead to actions that make good outcomes more likely [3].
Positive thinking covers four key areas:
Self-encouragement thinking: Being your own cheerleader
Self-assertive thinking: Doing good things for others
Self-instructive thinking: Guiding and controlling your performance
Self-affirmative thinking: Having confidence in yourself [4]
The benefits of positive thinking are real, but this doesn't mean ignoring life's problems or avoiding tough situations [1]. The key is to handle unpleasant circumstances better by expecting good outcomes instead of bad ones [5]. Positive thinking is different from positive psychology, which studies how humans thrive [6].
Positive thinking affects more than just your mental state. Dr. Eric Kim from Harvard found that highly optimistic people face lower risks of death from cancer, infection, stroke, heart disease, and lung disease compared to less optimistic individuals [6]. On top of that, it helps manage stress, which brings many health benefits [5].
Types of Positive Thinking
Research shows four different aspects of positive thinking. Each aspect serves a unique psychological purpose. These dimensions work together through different thought processes to create a detailed positive mindset.
Self-encouragement thinking
Self-encouragement thinking is about being your own cheerleader [4]. This aspect involves an inner dialog that uplifts and motivates you during tough times. You learn to encourage yourself instead of waiting for others to validate you. Your supportive self-talk helps you stay optimistic even when things get difficult.
Self-assertive thinking
Self-assertive thinking covers thoughts about doing good things for others [4]. This mindset helps you express yourself clearly while defending your views. Being assertive shows you respect yourself enough to stand up for your interests and share your thoughts and feelings [7]. This positive mindset is a great way to get many benefits. You prevent others from taking advantage of you, build self-confidence and self-esteem, and create honest relationships [7].
Self-instructive thinking
Self-instructive thinking has thoughts that guide your actions and control [4]. It works like an inner voice that steers your thinking process. Your self-instruction supports mental control by reinforcing plans with statements like "I will check my work." It keeps you motivated with phrases like "I'm staying focused on finishing my essay" [8]. This aspect is vital for managing emotions with thoughts like "I'm not supposed to understand it straightaway" or "I will just take it one step at a time" [8].
Self-affirmative thinking
Self-affirmative thinking centers on confident thoughts about yourself [4]. These self-affirmations confirm your self-worth, often by thinking about your core values. This gives you a broader view of who you are [6]. You can then move past specific threats to your self-integrity or self-competence [6]. Self-affirmations work by expanding your overall view and reducing negative emotions' effect. They remind you that you have psychological resources beyond specific challenges [6].
Benefits of Positive Thinking
A positive attitude affects more than just emotional wellbeing. Research shows how positive thinking shapes our health and daily life.
Improves mental health
Studies show positive thinking reduces anxiety and depression symptoms [9]. People with an optimistic outlook feel less distress and handle stress better [5]. Your brain releases endorphins—natural mood boosters that help reduce depressive symptoms—when you maintain positive thoughts [10].
Boosts physical health
Positive thinking leads to remarkable health benefits. People with optimistic views have a one-third lower risk of heart problems [11]. They also face lower risks of death from cancer, breathing issues, and infections [5]. On top of that, it helps build better immunity, reduces inflammation, and lowers the chance of getting diseases like diabetes [9]. The connection between mind and body works by cutting down stress-related inflammation [11].
Enhances relationships
People who think positively build stronger bonds with others. They show more empathy and forgive easily, which creates deeper connections [9]. Positive thinking helps couples reduce stress and handle conflicts better [2]. Partners who stay positive report happier relationships, mostly because they communicate better and solve problems together when issues come up [12].
Increases resilience
Your ability to bounce back from setbacks depends on positive thinking. Optimists see problems as temporary bumps in the road [13]. This outlook builds hope and confidence that helps them recover faster from tough times [14]. Feelings like gratitude and hope make you mentally stronger and better equipped to handle life's challenges [13].
Supports better decision-making
Positive emotions help you notice more options and think more flexibly [15]. This broader view sparks creative thinking and makes problem-solving easier [16]. Positive thinkers also tackle challenges with a long-term view instead of making choices based on quick emotional reactions [15].
How to Build a Positive Attitude
You need consistent practice and careful mental habits to build a positive attitude. These proven techniques can help you think more positively.
Practice gratitude daily
Your brain's reward system activates when you feel grateful. This releases dopamine and serotonin—hormones that make you feel happy. Your brain actually rewires itself to spot life's good things more easily when you practice gratitude regularly. Start by writing three things you're thankful for each day. Add a sentence about why each one matters to you. This simple practice leads to a fundamental change in your outlook over time. You can build consistency by connecting this habit to things you already do. For example: "I'll write my grateful thoughts right after brushing my teeth at night."
Use positive self-talk
Positive self-talk means using encouraging and supportive words with yourself. Look for negative patterns in how you talk to yourself. These might include blaming yourself for everything, focusing only on bad things, always expecting the worst, or seeing situations as all good or all bad. Replace these patterns with supportive statements about what you can do. Here's a simple rule: never say anything to yourself that you wouldn't say to someone else. People who practice this tend to be healthier, happier, and more satisfied with life.
Reframe negative thoughts
You can reframe negative thoughts in three steps: "catch it, check it, change it." Notice unhelpful thoughts when they pop up. Then look at the situation clearly by asking yourself: How likely is the thing I fear? Do I have proof it will happen? What advice would I give a friend with similar thoughts? Finally, switch to a more balanced or positive thought based on your answers. This method helps stop negative thought spirals and gives you fresh viewpoints without ignoring real problems.
Surround yourself with positive people
The people around you affect your mindset by a lot. Choose to spend time with positive, supportive friends and you'll create an environment that helps you stay optimistic. These relationships are a great way to get emotional support and see positive thinking in action. Connect with people who give helpful advice and constructive feedback instead of those who stress you out or make you doubt yourself.
Focus on solutions, not problems
Solution-focused thinking helps you identify and build on your strengths to promote positive change. Finding solutions matters more than analyzing problems in detail for most people. This approach moves your attention from what's wrong to what works and what you want. When you look forward and stay open to possibilities, you develop a solution-minded approach that leads to creative and effective responses. This technique shows you how to use your existing abilities to overcome obstacles instead of getting stuck on difficulties.
Key Takeaways
Positive thinking is more than optimism—it's a scientifically-backed practice that rewires your brain and transforms both mental and physical health outcomes.
• Practice gratitude daily by writing three specific things you appreciate - this activates reward pathways and literally rewires your brain for positivity • Replace negative self-talk with supportive language you'd use with a friend - this simple rule improves physical health and psychological well-being • Use the "catch it, check it, change it" method to reframe negative thoughts - objectively examine fears and replace them with neutral or positive alternatives • Surround yourself with positive people who provide constructive support - your social environment significantly influences your own mindset and emotional state • Focus on solutions rather than dwelling on problems - shift attention to what's working and visualize preferred outcomes for creative problem-solving
Research shows optimistic individuals have one-third lower cardiovascular risk and reduced mortality from various diseases, proving that positive thinking delivers measurable health benefits beyond just feeling good.
References
[1] - https://www.verywellmind.com/what-is-positive-thinking-2794772[2] - https://www.therelationshipcentre.ca/want-a-happy-relationship-consider-the-benefits-of-positive-thinking/[3] - https://www.mentalhealthintheworkplace.co.uk/three-principles-of-positivity/[4] - https://positivepsychology.com/positive-thinking/[5] - https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950[6] - https://pmc.ncbi.nlm.nih.gov/articles/PMC4814782/[7] - https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/assertive/art-20044644[8] - https://theeducationhub.org.nz/supporting-self-regulation-through-self-instruction-and-self-monitoring/[9] - https://ei4change.com/the-power-of-positive-thinking-how-optimism-and-resilience-are-connected/[10] - https://www.psychologytoday.com/gb/blog/leadership-diversity-and-wellness/202407/the-power-of-positive-thinking[11] - https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-power-of-positive-thinking[12] - https://drkimblackham.com/the-power-of-positive-thinking-for-your-marriage/[13] - https://positivepsychology.com/resilience-in-positive-psychology/[14] - https://www.grandrisingbehavioralhealth.com/blog/how-to-develop-a-positive-mindset-for-mental-resilience[15] - https://www.agilecentre.com/the-impact-of-positive-emotions-on-decision-making/?srsltid=AfmBOoqarlhka-P3fCPzJs24T2P43hH-PudrOSN-AGKCm4tfJKMSU2r1[16] - https://www.sciencedirect.com/science/article/pii/S1057740801703129
