6 Ways of Building a Positive Perspective

Every March 9th we observe National Get over It Day. This is a day when we can practice how to overcome the big and little difficulties in life. Maybe you got into an argument, had a stressful day at work, didn’t get the grades you expected in school, have a rebellious child you don’t know how to handle, are in a pinch financially, etc.

At the same time, there are probably a lot of good things happening in your life as well. When we look for it, there are many things to be happy about and to be grateful for: the sunshine outside, a kind gesture from someone, helping those around you, your health, etc.

You can choose to stop ruminating on those negative vibes starting today! You can put your 2020 positive glasses on!

Positive thinking is a tool to create and maintain good mental health. When you spend more time thinking about all the good things happening in your life, you naturally spend less time in negative thoughts.

Positive thinking reduces your risk of depression and anxiety. Positive people are more likely to use healthy coping mechanisms and stay away from destructive behaviors such as substance abuse, self-harm or eating disorders. For example, if a person is having problems at work, positive thinking helps find ways to make the environment more enjoyable or get a new job instead of ruminating on work stress.

Positive thinking can help you cultivate healthy relationships. Think about it, would you like to be around someone with a positive disposition and who is able to look at the silver linings, or someone reminding you of everything that is going wrong?

We can act as a light for others who are struggling and need a “pick me up”. We can choose to surround ourselves with others who uplift us and help us see the sunshine when we are in a dark place.

Healthy and supportive relationships are a big protective factor we can use to overcome and cope with our mental health issues.

Your body also needs positivity!

People who tend to have a positive outlook experience better physical health. Our mind and body are interconnected and always interacting. A positive perspective can encourage our bodies to have a strong immune system.

  • People who focus on the positive tend to live longer than those who would describe their glass as half-empty. They get through health challenges like cancer, heart attacks, and diabetes with fewer complications and are more likely to survive.
  • Optimists have less overall inflammation than pessimists. This means that the aging process goes more smoothly and they are less likely to develop heart disease and other illnesses.
  • People who have a positive attitude get better sleep, eat better, and exercise more than those who have a negative attitude. All of these self-care activities lend to better physical and mental health. For example, sleep deficiency can be linked to anxiety and getting enough exercise has been proven to reduce the symptoms of depression and anxiety.
  • One study showed that people with HIV who were taught positive coping skills had lower virus loads, tended to take their medication more reliably, and felt more in control of their illnesses than those who were simply given supportive counseling.

Source: https://paradigmsanfrancisco.com/positive-attitude-improves-mental-health/

What if I am a pessimist?

Some people naturally tend to expect the worse out of a situation or think about worst-case scenarios in order to be “prepared”. People suffering from anxiety and depression struggle daily with negative and self-defeating thoughts because it is part of their condition. Also, always being happy is not realistic. Difficult things will happen in life that will cause sadness, hopelessness, etc.

The majority of these thoughts are a product of cognitive distortions, discussed in our last post. These thoughts might seem realistic but they are actually based on emotion– not facts or evidence. When we are caught in these distortions our minds tend to expect the worse and make reality seem worse than it actually is. This is when positive thinking can be greatly beneficial!

Positive thinking is a skill that can be learned and developed over time. The important thing is effort and consistency.

Think about when you go start going to the gym. The first time it feels unfamiliar and difficult and the results are not immediate. You look at yourself and notice you haven’t gained any muscle. Somedays you may have to push yourself to keep up with your training.

However, you know that if you keep going, over time you will see and feel the results of your hard work. Months after you started working out you have a toned body, you eat healthier, feel more energy throughout your day, and you’re proud to show off.

Mental health and positive thinking are quite similar. When you practice positive thinking regularly, it might not always be successful, but your perspective towards your world starts changing. You start thinking of everything that can go RIGHT and feel confident to take on challenges.

It is a skill that needs constant practice and is flexible enough for you to mold it to your needs. For example: when you get into an argument instead of thinking of all the things you said wrong, you start actively looking for solutions and compromises.

TIPS TO THINK POSITIVELY

Practice Gratitude

Be thankful for the good things that you have. Your family, friends, coworkers, community. Be grateful for all the little things, like the fact that you have access to drinking water. Little things that we take for granted can be a great source of gratitude.

DON’T MINIMIZE YOUR SUCCESSES

Recognize your efforts and talents when achieving a goal. We have a tendency to downplay our achievements, but we need to learn to celebrate ourselves and be our own cheerleaders.

Avoid White or black mindset

This kind of mindset limits our ability to be happy and undervalues our efforts. White or black thinking leads to seeing all bad when something is not perfect. Even in imperfection, things can be successful and worth it.

FOCUS on your strenghts

Dedicate a day to each of your strengths and practice them to develop ways to use them effectively. Take advantage of all your talents to make your day better

Generate positive emotions

Choose a song, picture or video that makes you feel good! This is a way to take a break from anything that is going on in your life and can help you laugh a little.

picture your best future

Use visualization to help you achieve your goals. Each day visualize the best day you can have and include as many details as you can. See what you’re wearing, how you’re feeling, where are you, what are you doing. Include all five senses. You want to immerse yourself in this experience.

If you need help relaxing and creating positive thoughts, we can help! Our meditation room is a comfortable and safe place to explore your mental health. We offer enhanced meditation with our David Delight Pro AVE and CES machine. This equipment will guide your brain to a meditative state and stimulate your brain to generate more positive thinking.

If you’re interested you can email us at aspenvalleycounseling@gmail.com or call us at (801)224-1103 for your FREE appointment for our meditation room.

Mental Illness

The Huff Post wrote, ” Only 25 percent of people with mental health issues feel that people are caring and sympathetic toward their struggles, according to the Centers for Disease Control and Prevention.” They stated that sufferers of mental illness feel isolated and hopeless due to a lack of understanding from other people.

Those who have never struggled with mental illness often criticize, judge harshly, misunderstand, and treat poorly those who struggle with depression, anxiety, mood disorders, ADHD, etc.

By educating yourself on what mental illness is, how it affects those who struggle with it and recognizing the prevalence of mental illness, you will be able to better understand, have greater empathy, and support others who struggle with mental illness.

14 Quotes that describe mental Illness

Mental strength is not the same as mental health. Just like someone with diabetes could still be physically strong, someone with depression can still be mentally strong. Many people with mental health issues are incredibly mentally strong. Anyone can make choices to build mental strength, regardless of whether they have a mental health issue. – Amy Morin

Sometimes, mental illness is terrifying because you feel like you’ve lost control of your mind and nothing makes sense. It’s like watching yourself on autopilot and having little to no control.” – Author Unknown

You know when you’re in a bad dream and you’re trying to run, punch, kick, or scream, and your body just won’t move? You open your mouth and nothing comes out. You feel frozen or in slow motion, and no matter how hard you try to fight it, nothing changes. That’s how it feels to battle mental illness – Evyenia

“She is a beautiful piece of broken pottery, put back together by her own hands. And a critical world judges her cracks while missing the beauty of how she made herself whole again.”– J.M. Storm

”Don’t tell someone to get over it; help them to get through it.” Author Unknown

Just because you don’t understand it doesn’t mean it isn’t so.” – Lemony Snicket

“We are all looking for places to put our pain.” – Author Unknown

And sometimes I have kept my feelings to myself because I could find no language to describe them in.”– Jane Austen

“People who die by suicide don’t want to end their lives, they want to end their pain. I appreciate people who are patient with me while I am distant and trying to figure things out.”

“Not all scars show. Not all wounds heal. Sometimes you can’t see the pain someone feels.”

“Recovery is not one and done. It is a lifelong journey that takes place one day, one step at a time.” – Author Unknown

”When I make a mistake, I know it. I feel it. I tear myself apart. I lose sleep. I don’t stop thinking about it. So when I say I’m sorry, know that I mean it. I’m my own toughest critic.” – Author Unknown

I’m not faking being sick. I’m actually faking being well.” – Author Unknown

Nothing in this world can torment you as much as your own thoughts.” – Author Unknown

5 quotes on Fighting mental health Stigma

The only way to get more people reaching out for help when they are struggling is to remove the stigma surrounding mental illness. As long as the stigma persists, people will feel ashamed, embarrassed, and will continue to struggle in silence.

So how do we break down the stigma surrounding mental health? Here are five quotes describing how to start.

” We need to learn to identify the signs of mental health issues. We need to have the courage to reach out and have tough conversations with our friends and family members- and get help ourselves when we need it.” – Michelle Obama

Mental illness is nothing to be ashamed of, but stigma and bias shame us all. – Bill Clinton

We need to change the culture of this topic and make it OK to speak about mental health and suicide.- Luke Richardson

“We know that mental illness is not something that happens to other people. It touches us all. Why then is mental illness met with so much misunderstanding and fear?” – Tipper Gore

“When it comes to mental health conditions, we often treat them differently from other diseases like cancer, diabetes or asthma. Whether an illness affects your heart, your leg or your brain, it’s still an illness, and there should be no distinction.” – Michelle Obama

11 quotes For those with Mental Illness

Facing mental illness can be challenging and can make you feel alone. If you are struggling with mental illness here are 11 quotes for you.

“Healing isn’t about changing who you are; it’s about changing your relationship to who you are. A fundamental part of that is honoring how you feel.” -Suzanne Heyn

“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars. – Khalil Gibran

“You can’t fix yourself out of a mental health issue. You can’t wake up and say, ‘Today I’m not being depressed!’ It’s a process to get well, but there is recovery. ” -Margaret Trudeau

“To that one soul reading this: I know you’re tired, you’re fed up, you’re close to breaking, but there’s a strength within you, even when you feel weak. Keep fighting.” – Author Unknown

“Emotional pain is not something that should be hidden away and never spoken about. There is truth in your pain, there is growth in your pain, but only if it’s first brought out into the open.” – Steven Aitchison

Love all the hurt, traumatized, and abandoned parts of yourself. Honoring al of you gives your wholeness a voice.” – Author Unknown

“Turn your demons into art, your shadow into a friend, your fear into fuel, your failures into teachers, your weaknesses into reasons to keep fighting. Don’t waste your pain. Recycle your heart. ” – Andrea Balt

“Your mental health is more important than the test, the interview, the lunch date, the meeting, the family dinner, and the grocery-run. Take care of yourself.” – Author Unknown

“None of your scars make you less worthy or lovable.” Author Unknown

Friendly reminder that doing your best does not mean working yourself to the point of a mental breakdown.” – Author Unknown

 “You don’t have to be positive all the time. It’s perfectly okay to feel sad, angry, annoyed, frustrated, scared and anxious. Having feelings doesn’t make you a negative person. It makes you human.” Author Unknown