Chapter Two
POSITIVE THINKING AND THE SCIENCE OF HAPPINESS.
Positive thinking is the process of focusing on the positive aspects of life, rather than dwelling on the negative. It's not about finding a balance between the positive and negative. Positive thinking has been shown to have a number of benefits for mental and physical health. For example research has shown that positive thinking can;
-Reduce stress and anxiety
Studies have shown that positive thinking can reduce stress and anxiety by decreasing levels of the stress hormone control. When people engage in positive thinking, they activate the prefrontal cortex and release serotonin and dopamine. These neurotransmitters then activate the hypothalamic pituitary adrenal (HPA) axis, which regulate the body's stress response. When the HPA axis is activated, it decreases cortisol levels, which reduces stress and anxiety.
-Improve mood and outlook.
When people engage in positive thinking, they tend to experience an increase in positive emotions like happiness and Joy. This is because positive thinking activates the reward centers if the brain, which release feel-good chemicals like dopamine and serotonin. In addition to improving mood, positive thinking has also been shown to increase feelings of hope, optimism, and resilience. Over time, these positive emotions can lead to an overall improvement in outlook and quality of life.
Martin Luther King Jr. Dr. King was a leader in the civil rights movement and had to face many challenges and setbacks throughout his career. However he never lost hope and continued to have a positive outlook. He famously said," We must accept finite disappointment, but never lost infinite hope". This positive outlook helped him persevere through difficult times and ultimately achieve great things.
"Despite all the challenges I faced, I still had hope. I know that if I kept s positive outlook, I could overcome anything. I had learned the power of positive thinking, and it gave me strength when things were tough. I had to accept the disappointments in life, but I never lost sight if the infinite hope that lay ahead".
-Boost Immune Function.
There is scientific evidence that positive thinking can actually boost the immune system. This is because positive thinking has been shown to increase the activity of the vagus nerve, which is a major part of the parasympathetic nervous system that regulates immune functions. In addition, positive thinking has been shown to reduce inflammation, a key factor in many diseases. This means that positive thinking can help the body fight off infections and illness.
Author Henry Ford said, " Whether you think you can or you think you can't, you're right".
This quote emphasizes the power of positive thinking and how it can impact our ability to achieve our goals. A study found that people who were taught to practice positive thinking and visualization had a stronger immune response to the influenza vaccine compared to those who did not Practice these techniques.
Another study found that people who had positive emotional States had increased levels of antibodies, which fight off infections. And yet another study found that people with higher levels of positive emotions had lower levels of inflammatory markers.
Another example in which positive thinking can improve outcomes is in the field of education. Research has shown that students who have a growth mindset, or a belief that intelligence can be developed, performed better in school than those who have a fixed mindset or a belief that intelligence is static. Students with a growth mindset are more likely to embrace challenges, persist in the face of setbacks and view effort as the path to mastery. This leads to improved academic achievement.
THE SCIENCE BEHIND POSITIVE THINKING.
-The Broaden and Build Theory of positive emotions.
This theory suggests that positive emotions broaden our minds and bind our resources. For example, positive emotions can expand our thought-action repertoires and allows us to think more creatively and flexibly.
Positive emotions can also lead to the development of social and psychological resources, such as relationships and coping strategies. Imagine a student who is feeling down because they just failed a test.
This negative emotions can narrow their thoughts and make it difficult to see other options or possibilities. On the other hand, if the student was able to experience a positive emotion, like happiness or gratitude, their mind would be broadened and they might be able to see new possibilities, like studying with a friend or seeking help from a teacher. This broadened mindset could lead to more effective problem-solving and a better outcome in the future.
This theory was developed by psychologist Barbara Fredrickson. It suggests that positive emotions broaden our minds and help us to build resources like social connections, skills and knowledge. These resources, in turn , lead to more positive emotions, which creates a cycle of positive emotions and resource-building.
Fredrickson proposes that there are ten positive emotions that broaden and build; Joy, gratitude, serenity, interest, hope, pride, amusement, inspiration, awe, and love. Each of these emotions has a unique effect on the mind and body. For example, Joy can increase our creativity and flexibility, and hope can boost our problem-solving ability.
The Broaden and build theory suggests that we can build our "Positive resources" through three main strategies. Firstly, we can create opportunities for positive emotions by choosing activities that make us feel good. Second, we can savor positive emotions by staying mindful and present when we feel them. Third, we can share positive emotions with others through positive social interactions.
-The Broaden and Build Theory of Psychological Capital.
This theory was developed by psychologist Christopher Peterson. It suggests that there are four key psychological resources that can be built through positive emotions; self-efficacy, Optimism, and hope and resilience. These resources can help us to achieve goals, bounce back from setbacks and handle stress.
Psychological Capital, also known as PsyCap, is made up of four components: Self-efficacy, Optimism, hope, and resilience. Let's start with Self-efficacy; self efficacy is our belief in our ability to succeed in a given situation. It's like our own personal "Can-do" attitude. Optimism is the belief that good things will happen in the future. Hope is the ability to set goals and find path to achieve them. Finally, resilience is the ability to bounce back from setbacks and keep going.
The Broaden and build theory suggests that we can build psychological Capital by engaging in activities that promote positive emotions. These activities can be called PsyCap builders. Some examples of PsyCap builders include self-affirmation, self-compassion, mindfulness meditation, physical activity and social connection.
-The Broaden and Build Theory of Upward Spiral.
The theory suggests that positive emotions can lead to upward spirals, in which positive emotions lead to more positive emotions and resources. For example, if we experience the positive emotion of Joy, we might feel more optimistic about the future. This optimism could lead to increased resilience, which could allow us to cope with stress more effectively. This in turn could lead more positive emotions, and the cycle would continue.
-The Self-determination Theory:
This theory proposes that people have three innate psychological needs: autonomy, competence and relatedness. When these needs are met, people experience intrinsic motivation, engagement and positive emotions. It was developed by Edward Deci and Richard Ryan.
Self- Determination Theory (SDT) proposes that human behaviour is driven by three innate psychological needs; Autonomy: the need to feel a sense of control and agency over one's actions and decisions. Autonomy is the desire to make choices and experience a sense of volition.
Competence: The need to feel effective and capable in achieving desired outcomes. Competence is the desire to develop skills and experience a sense of mastery.
Relatedness: The need to feel connected and valued by others. Relatedness is the desire for social interaction, belonging and love.
When these three needs are met, people experience:
Intrinsic motivation: Engaging in activities for the sake of enjoyment and interest, rather than external rewards or pressures.
Engagement: Full involvement and absorption in activities, leading to a sense of flow and optimal experiences.
Well-being: A positive and fulfilling life, characterized by happiness, life satisfaction and personal growth.
SDT proposes that external factors, such as rewards, feedbacks and social pressure, can either support or undermine these basic needs. For example:
Autonomy Support: providing choices, acknowledging perspectives and offering opportunities for self - directed action.
Control: Imposing external controls, such as rewards or punishments, which can undermine autonomy and intrinsic motivation.
By understanding and supporting autonomy, competence and relatedness individuals and organizations can foster a more Self-determined and motivated population, leading to greater well-being and success.
Some key implications of SDT.
Focus on intrinsic motivation:
Encourage engagement and motivation by emphasizing interest, enjoyment and personal satisfaction.
Support Autonomy:
Offer choices, involves individual in decision-making, and provide opportunities for self - directed action.
Develop competence:
Provide opportunities for skill-building, feedback, and progress.
Nature relatedness:
Foster social connections, empathy, and a sense of belonging. By applying them, principles, individuals and organizations can promote a more self - determined and fulfilling life.
Howard Schultz the founder of Starbucks said, " Take control of your own destiny, don't let anyone tell you what you can or cannot do".
This quote encourage individuals to be proactive, assertive, and confident in their pursuits of goals and dreams without letting others dictate their path.
SDT proposes that understanding and supporting these basic needs can promote human flourishing, motivation and overall well-being.
-The Broaden and Build model of creativity:
This theory explains how positive emotions broaden our attention, cognition and motivation leading to increased creativity. When we're in a positive state, we're more open to new ideas and possibilities. It strengthens overtime, building creative skills and expertise, resilience and adaptability, social connections and support. This cycle promotes a creative and innovative mindset, allowing individuals to flourish and grow overtime.
Barbara Fredrickson said, " When we are happy, our minds are more expensive, more open to new ideas and experience". This quote focuses on positivity.
-The Broaden and Build Theory of Hope.
This theory suggests that hope can lead to positive emotions and positive outcomes. Hope is a combination of two things; agency and pathways. Agency is the belief that we have the ability to achieve our goals.
Pathways are the plans we have for a achieving our goals. When we have both agency and pathways, we are more likely to experience positive emotions and positive outcomes.
Another aspects of the hope theory is called "Future mindedness". This ability can increase our resilience in the face of adversity and help us to bounce back from setbacks.
The Neuroscience of positive Thinking.
Many individuals, teams, business, and even governments remain mired in mediocrity and hardship because they struggle to break free from the hackles of historical proof and the discomfort of the present. When we occasionally envision a desired future, we often fail to let vision solidify in our minds before anxiety about it's attainment creeps in. Exemplary entrepreneurs, like Richard Branson, eschew such doubts. Branson's vision for Virgin Galactic isn't plagued by worries of success of failure; he embodies the belief that he can manifest his vision.
The Neuroscience of positive thinking involves the following;
- Positive thoughts release neurotransmitters:
When we think positively, our brain release neurotransmitters like;
serotonin: regulates mood, appetite, and sleep.
Dopamine: Associated with pleasure, reward, and motivation.
Endorphins: Natural painkillers, promote feelings of happiness. These neurotransmitters help improve our mood and reduce stress.
Nelson Mandela's positive thoughts and attitude helped him survive 27yrs in prison and eventually become the first black president of south Africa. He famously said, "The greatest glory in living lies not in never falling, but in rising everytime we fall".
- Positive thoughts can strengthen neural pathways:
Consistently positive thoughts can strengthen neural pathways in the brain making it easier to access positive emotions and thoughts. This is due to neuroplasticity, the brain's ability to reorganize and adapt.
Oprah's consistent positive thinking and affirmations helped her overcome a difficult childhood and become q media mogul. She emphasizes the power of positive thinking and gratitude in her books and speeches.
- Positive thinking can trigger the release of beneficial neurochemicals.
Positive thoughts can trigger the release of;
Oxytocin: promote social bonding, trust and relaxation.
GABA: regulates anxiety and stress.
Glutamate: Involved in learning and memory.
These neurochemicals enhance our mood, reduce stress, and promote overall well-being.
Steve Jobs positive thinking and passion for innovation helped him revolutionize the tech industry. He famously said, "Your time is limited, so don't waste it living someone else's life".
- The brain Adaptability:
Neuroplasticity allows our brain to reorganize and adapt throughout life. Consistently positive thinking can shape our brain's structure and function, promoting a more optimistic outlook.
J.k. Rowling's positive thinking and determination helped her overcome poverty and rejection to become a best selling author. She famously said, "Rock bottom because the solid foundation on which I rebuilt my life".
- Positive thinking can overcome difficulties:
People with a positive attitude tend to ; be more resilient,
Cope better with stress, recover faster from adversity.
Positive thinking helps us navigate challenges and setbacks more effectively. Malala Yousafzai positive thinking and resilience helped her survive a Taliban assassination attempt and become a Nobel peace price laureate. She famously said, "One child, one teacher, one book, one pen can change the world".
- Positive thinking can promote creativity:
A positive mindset is associated with; increased creativity, Improved problem-solving skills.
- Enhanced imagination.
Positive thinking expands our thinking, allowing us to explore new ideas and possibilities. Albert Einstein positive thinking and imagination led to ground breaking discoveries in physics. He famously said, "Imagination is more important than knowledge. Knowledge is limited. Imagination encircles the world".
These components work together to demonstrate how positive thinking can have a profound impact on our brain function, mood, and overall well-being.
The impact of positive thinking on health and well-being.
Positive thinking has a profound impact on both physical and mental health. Some of the key effect include;
-Better stress management:
Positive thinking helps manage stress and anxiety by focusing on solutions rather than problems. Better stress management through positive thinking involves developing effective coping strategies to deal with stress and anxiety. Some details on how positive thinking can help;
-Reframes perspectives:
Positive thinking helps shift focus problem to solution, reducing stress and anxiety.
-Reduces rumination:
Positive thinking breaks the cycle of negative thoughts and worries, reducing mental exhaustion.
-Enhances resilience:
Positive thinking develop coping skills and adaptability, enabling better handling of stress and adversity.
-Fosters optimism:
Positive thinking cultivates hope and confidence, reducing stress and anxiety about the future.
-Encourages self-care:
Positive thinking promotes prioritizing wellbeing leading to healthier habits and stress reduction.
-Increase mindfulness:
Positive thinking encourages living in the present, reducing stress caused by worries about the past or future.
By adopting positive thinking, individuals can develop effective stress management strategies, leading to improved mental and physical well-being.
Improved mental health:
Improved mental health through positive thinking involves cultivating a mindset that promotes emotional well-being, resilience, and happiness. Details on how positive thinking can lead to improved mental health;
-Reduced symptoms of depression and anxiety:
Positive thinking help alleviate symptoms of depression and anxiety by focusing on positive emotions and experiences.
-Improved self-esteem:
Positive thinking promotes self-acceptance, self - compassion, and self-worth, leading to enhanced self-esteem.
-Increased happiness and well-being:
Positive thinking cultivates a positive outlook, leading to increased happiness, life satisfaction, and overall well-being.
-Improved problem-solving skills:
Positive thinking promotes creative and effective problem-solving, reducing feelings of overwhelm and hopelessness.
-Improved relationship:
Positive thinking fosters empathy, understanding, and effective communication, leading to stronger, more supportive relationships.
Winston Churchill positive thinking helped him overcome depression and lead Britain to victory in World War II. He famously said, "When you're going through hell, keep going".
By adopting positive thinking, individuals can develop a robust mental health foundation, leading to improved emotional well being, resilience, and happiness.
Better Physical health:
This involves the impact of a positive mindset on physical well-being leading to:
-Stonger Immune System:
Positive thinking boosts the immune system reducing the risk of illnesses and infections.
-Lower blood pressure:
Positive thinking helps manage stress, leading to lower blood pressure and reduced risk of cardiovascular diseases.
-Reduced chronic pain:
Positive thinking helps manage chronic pain by reducing stress and promoting relaxation.
-Improved sleep quality:
Positive thinking promotes relaxation leading improved sleep quality and duration.
-Faster recovery from illnesses:
Positive thinking promotes a faster recovery from illnesses and surgeries.
-Improved respiratory health:
Positive thinking reduces stress, leading to improved lung function and reduced risk of respiratory diseases.
Louise Hay's positive thinking and affirmations helped her overcome cancer and live a long and healthy life. She wrote, " You are the architect of your destiny, you are the creator of your life".
Improved Resilience:
Improved resilience through positive thinking involves developing a mindset that enables you to bounce back from adversity ; recovering quickly from challenges and setbacks.
Cope with stress and anxiety; reducing stress and anxiety by focusing on solutions and positive outcomes. Also enables you to develop problem solving skills; promotes creative and effective problem-solving, reducing feelings of overwhelm.
It also enables you to reduce self doubt and criticism; rather it promotes self compassion and self acceptance, reducing self doubt and negative self talk.
Positive thinking develop effective coping strategies reducing feelings of helplessness and hopelessness. It also promotes a positive outlook, leading to increased happiness, life satisfaction and overall well-being.
By adopting positive thinking, individuals can develop resilience, enabling them to navigate challenges and adversity with confidence, hope and Optimism.
Longer lifespan:
A longer lifespan through positive thinking involves the impact of a positive mindset on physical and mental health, leading to reduced stress and anxiety; chronic stress can shorten telomeres, leading to cellular aging. It reduce stress, promoting telomeres health.
It also lead to improved sleep quality, it promotes relaxation leading to improved sleep quality and duration, essential for physical repair and rejuvenation.
Positive thinking promotes healthy habits such as regular exercise, balanced diet and adequate hydration leading to overall physical well-being.
Positive thinking boost the immune system reducing the risk of illnesses and infections that can shorten lifespan.
Positive thinking also help individuals find purpose and meaning leading to a sense of fulfillment and contribution, promoting overall well-being.
Positive thinking develops resilience and adaptability, enabling individuals to navigate challenges and adversity, reducing stress and promoting overall well-being.
Research suggests that positive thinking can even influence genetic expression, promoting healthy aging and longevity.
Jeanne Calment, who lived 122, credited her long life to her positive outlook, saying, "I've never gotten upset or angry in my life".
The link between positive thinking and Resilience.
A general optimistic mindset, Dr Du Plessis explains, is linked to resilience. "It means you have a positive outlook and believe you can mange and overcome challenges. Optimistic people tend to view difficulties as temporary and controllable, which fosters a sense of hope and motivation.
Positive thinking helps develop resilience, which is the ability to;
Bounce back: positive thinking enabled you to recover quickly from setbacks and challenges.
Cope with stress: positive thinking reduces stress and anxiety by focusing on solutions and positive outcomes.
Develop problem solving skills: positive thinking promotes creative and effective problem-solving, reducing feelings of overwhelm.
Enhance adaptability: positive thinking helps you adapt to change and uncertainty, reducing stress and anxiety.
Build strong relationships: positive thinking fosters empathy, understanding and effects communication, leading to stronger, more supportive relationships.
Develop emotional regulation: positive thinking helps manage emotions effectively, reducing emotional overload and improving mental well-being.
Positive thinking helps develop resilience by;
-Fostering a growth mindset
-Encouraging Optimism and hope.
-Developing coping skills and problem-solving strategies.
-Building strong relationships and social support.
-Promoting self-awareness and emotional regulation.
-Reducing stress and anxiety.
-Increasing self-esteem and confidence.
Practical tips for cultivating positive thinking.
Practice Gratitude:
Keep a gratitude Journal to write down things you're thankful for each day. It could be something as simple as a good cup of coffee or a beautiful sunset.
Reframe Negative thoughts:
Challenge negative self-talk by replacing negative thoughts with positive and realistic ones. "Instead of thinking I'll never be able to do this, I'll think I'll...learn and grow from this experience.
Focus on the present:
Mindfulness techniques can help you stay present and focused on the positive aspects of your life. "I'll take few deep breaths and focus on the sensation on of my feet on the ground".
Surround yourself with positivity:
Spend time supportive people, read I inspiring books, and with uplifting movies.
Take care of yourself:
Get enough sleep, exercise regularly, and eat a healthy diet to boost your mood and energy.
Practice positive Affirmations:
Repeat positive statements to yourself daily, which is "I am capable and confident".
Develop a growth mindset:
Embrace challenges and view failures as opportunities for growth and learning.
Practice mindful meditation:
Regular mindfulness meditation can help calm your mind and cultivate positivity.
Connect with nature:
Spend time in nature too boost your mood and sense of sense of well being.
Smile and laugh often:
Find the humor in life and smile often to shift your focus to the positive.
Set achievable goals:
Breakdown large goals into smaller, achievable ones to build confidence and momentum.
Practice Acts of Kindness:
Doing good for others can increase feelings of positivity and well-being.
Remember, cultivating positive thinking takes time and practice. Start with small steps and be patient with yourself as you develop a more positive mindset.