Sometimes, 'being positive' has been getting a bit of a bad rap...unfortunately the concepts of gratitude and positive thinking tend to conjure up the cringe-worthy image of a smarmy smiley Eastern suburbs green smoothie gurgling yoga fanatic with 'no sense of the real world'. In fact... if you look on the surface, you might even see that in me! Youtube parodies and TV shows mock the stereotype that yoga and healthy living has become, but does that mean some people are missing out on something that might change their lives?
The truth is, positive thinking runs much deeper than that, and the thread can be followed to the increasing presence of Eastern philosophical practices in our Western society. As many of you know, the standard Western lifestyle has left many dissatisfied and disillusioned. The drive to --> work --> earn --> build --> and buy - has left many feeling unfulfilled, off-track, and sometimes flat out depressed.
While more and more of us have sought insight and inspiration in Eastern philosophies on the individual level, many scientists and researchers have also sought to glean new knowledge from ancient practices. In fact, such has the line separating Eastern from Western practices blurred through modern global living, that practices like yoga, meditation and Buddhist philosophies have become a common part of the every day life of many. Also, the anecdotal quips of the benefits of these practices are often being backed up by thorough scientific research.
So why is it that makes some of us recoil when we hear about positive thinking - yet again!?
What is it that gets us all worked up about it?
The truth is, we all have our own inner demons to battle, and sometimes being told to 'just smile' or 'think positive to get positive' when in the midst of our darkest moments can leave us feeling alienated, strange, and misunderstood. If only it were that easy! For those going through real, 's*@! is hitting the fan' life events, hearing this can be the ultimate slap in the face. Yet, while well-intentioned do-gooders can sometimes be annoying, there is something to be said about giving it a go.
---> Confession! You may class me as one of those well-intentioned, do-gooders - it's true! In fact, I am passionate about finding ways to improve health through body and mind, including living with authenticity and positivity. But anyone who knows me will agree that I am not your run-of-the-mill, smiley, 'bless thee' yogi sterotypes, and you don't have to be either if you want to live with more optimism. You can improve your mindset and, as a result, improve your health, without floating away into blissville.
What I'd like to do today, is to urge you to look a little deeper than the modern, superficial presentation of 'positive thinking' and:
- Consider how practicing positive thinking can benefit your physical health;
- Consider how it can benefit your emotional health; and
- Consider how it can help build and sustain emotional relationships around you.
I'm asking you to consider how, on a day to day basis you might start to just appreciate 'being', the mere fact that you are alive in this very moment, and that is all.
Barbara Fredrickson is a social psychologist who has been researching human emotions and psychology for over 25 years. She points out that optimism is a mindset that produces many positive emotions, such as, amusement, joy, happiness, gratitude, serenity, inspiration, and peace. Her research has found that an increase in positive feelings leads to an improvement in levels of happiness, and an enhancement of physical and psychological health, even to the point of seeing healthier gene expression (Positivity: All in the Mind, 2015). Other researchers support Fredrickson's work. Harvard School of Public Health researcher, Laura Kubzansky, found that engaging in meaningful positive emotion and engagement can improve mood, reduce the risk of heart disease, reduce systemic inflammation, and increase antioxidants and good blood cholesterol (The Observer, 2013).
A number of leading universities have taken great interest in researching this fascinating subject. The University of Pennsylvania's 'Authentic Happiness' website of the Positive Psychology Centre is dedicated to researching, reporting, and providing resources on the influence positive psychology has on health and well-being. Centre Director, Dr Martin Seligman, an influencer of Fredrickson, has also spent decades researching positive psychology, focussing on how character strengths and optimism can serve to enhance the well-being of people and communities. If you'd like to discover more about your own character strengths, virtues and approach to happiness, head on over to the website and register to take some of their free questionnaires.
Choosing a different mindset
Some of Fredrickson's work focussed on what happens to people when they consciously change their input and output of positive emotions each day, i.e. when they 'choose to be happy'.
In her trial, participants were randomly assigned to be taught certain techniques to self-generate positivity each day for more than 6 weeks. The techniques were derived from ancient Buddhist and meditation practices. At baseline, the participants were measured physiologically, and completed an extensive survey on their emotional habits. Participants were tracked via a daily log for 3 months. At the end of the study they were assessed again, with monitoring of the heart and blood samples taken, and they also completed the same extensive survey that they completed at the start of the study.
What the researchers found was that those who learned to consciously 'chose' positive emotions had improved heart rate variability and alterations in the gene expression of their immune system (Positivity: All in the Mind, 2015).
What does that mean for us?
So, I bet you're wondering, what are these techniques? What are these positive practices that researchers are proving to be so health-giving?
Does all this mean you have to run around with a smile on your dial all the time, like some kind of Stepford wife?
> I'm happy!
> I'm happy!
> Yay I'm happy!
Firstly, let's be clear. All emotions are useful and should be listened to for what they are communicating. One of the beautiful aspects of yoga is the way it makes you slow down and pay attention to the physical presentation of the body in connection with the mind.
Emotions are not only contained in the mind. You know it yourself. What happens when you feel hurt or overwhelmed or angry? You get a physiological response don't you?
Anger increases the pulse rate, switches on many muscles, clenches your jaw, and prepares your sympathetic nervous system for 'fight or flight'.
Sadness closes in on you. Your world becomes smaller. You become smaller, your eyes are downcast, your shoulders are rounded. These are universal presentations of different emotional states. No one is telling you to just pretend they aren't happening! But what you can do is take a moment to...
Close your eyes. Put one hand on your heart and one hand on your belly. Focus in on your breath and ask yourself,
What emotions am I feeling now? How is this showing up in my body?
Begin to recognise your emotions. See them and accept them.
Often what happens is, we tend to stay in negative emotional states longer than we need. The situation has passed or changed but we are still hanging onto the emotion.
Like ruminating on a past event, going over and over in your mind what someone said to upset you.
Building a positive mindset is about having strategies to move from a negative state up the emotional scale to a more positive state, and as the research shows, doing this on a daily basis builds resistance and makes you more likely to stay in a positive state.
So, step number one is to recognise the state you are in, and step number two is to employ some effective techniques to improve your mindset.
This is the key when those negative emotions are no longer serving you and are only causing you distress and physical strain.
Even more so, this is the key to moving from a flat, humdrum existence, to living with more vitality, greater health, and a daily sense of joy...
...simply for being alive.
There are many techniques to help you improve your mindset.
Try some different techniques to see what works for you.
Or, if you'd like to go a little deeper, contact me to set up a free 15 minute Discovery Session via phone or Skype and we can talk through your next steps to a better mindset and good health.
Wishing you great happiness ;-) xo
'New Frontiers in the Science of Positive Emotions', 2013, Observer, Vol 26. No.6, July/August, accessed 10 February 2016, <http://www.psychologicalscience.org/index.php/publications/observer/2013/july-august-13/new-research-on-positive-emotions.html>
Positivity: All in the mind, 2015, Radio Program, Radio National, ABC, 14 June 2015
University of Pennsylvania, 2016, Authentic Happiness, accessed 10 February 2016, <https://www.authentichappiness.sas.upenn.edu/home>