Staying optimistic isn’t always easy, especially when life is throwing one terrible thing after another in your direction.
It’s all too tempting to want to give up, throw in the towel, and be done with it. After all, everything is awful and nothing will ever work out again, right? Wrong. Even when you can’t possibly see that tiny glimmer of light at the end of the tunnel, I promise you it’s there. Here’s how to keep believing that better days are ahead and focus on the bright side, even when doing so feels nearly impossible.
1. Focus on what you can control.
There’s a lot in life we can’t change, but focusing on what we can influence helps maintain optimism. This might mean setting small, achievable goals each day or week. Maybe that means deciding to go for a walk, reaching out to a friend, or tackling a task you’ve been putting off. By directing energy towards things within your control, you create a sense of progress and purpose, which naturally boosts optimism.
2. Make sure you’re practising gratitude.
Taking time to appreciate the good things, no matter how small, can shift perspective towards the positive. That doesn’t mean ignoring your problems, but rather balancing them with acknowledgment of what’s going well. You could try writing down three things you’re grateful for each day, or simply stopping and taking a minute to appreciate a moment of beauty or kindness. Regular gratitude practice trains the brain to notice the positive aspects of life more readily.
3. Surround yourself with positive people.
The people we spend time with influence our outlook. Spend time with people who have a generally positive attitude. Obviously, that doesn’t mean avoiding all negativity, but you do need to ensure that there’s a balance. Positive people can offer fresh perspectives on challenges and remind us of the brighter side of situations. Their energy can be contagious, helping to maintain your own optimism even when things are tough.
4. Limit your exposure to negative news.
While staying informed is important, constant exposure to negative news can wear down your optimism, so set boundaries around news consumption. Maybe it’s checking once a day instead of constantly, or balancing negative news with positive stories. Look for news sources that offer solutions-focused reporting alongside problem reporting. Doing so helps maintain awareness without overwhelming your capacity for optimism.
5. Reframe negative situations.
When you’re dealing with setbacks, try to find alternative ways to view the situation. You shouldn’t deny reality, but you should definitely look for potential positives or learning opportunities. For example, if a project fails, consider what skills or knowledge you gained from the experience. Reframing helps maintain optimism by reminding us that even negative experiences can have value or lead to unexpected positive outcomes.
6. Set realistic expectations.
Optimism doesn’t mean expecting everything to be perfect. Setting realistic expectations helps prevent disappointment that can destroy positivity. Break big goals into smaller, achievable steps, and celebrate progress along the way. Understand that setbacks are a normal part of any process. By aligning expectations with reality, you create more opportunities for positive experiences and maintain a more sustainable form of optimism.
7. Take care of your physical health.
Physical and mental health are closely linked. Regular exercise, healthy eating, and good sleep habits all contribute to a more positive outlook. Exercise releases endorphins, which naturally boost mood. Nutritious food provides the energy needed to tackle challenges. Making sure you get enough sleep helps with emotional regulation and problem-solving. By taking care of your body, you’re creating a strong foundation for being a more optimistic person.
8. Practise mindfulness.
Source: Unsplash Mindfulness helps anchor us in the present moment, preventing excessive worry about the future or rumination about the past. This includes everything from formal meditation to simply taking a few deep breaths and focusing on your surroundings. The amazing thing is that it can help interrupt negative thought patterns and create space for more positive perspectives. It’s a tool for maintaining optimism by staying grounded in the here and now.
9. Focus on developing a growth mindset.
Seeing tough times as opportunities for growth rather than insurmountable obstacles definitely encourages optimism. Embrace the idea that abilities and intelligence can be developed through effort and learning. When you’re struggling, ask yourself what you can learn from the situation. It helps keep your optimistic POV by framing challenges as part of a larger journey of personal development rather than as failures.
10. Do things that bring joy.
Source: Unsplash Make time for things that genuinely make you happy, no matter how small. Anything from reading a book or playing with a pet to gardening or any hobby that brings a sense of joy or accomplishment counts. These positive experiences serve as reminders of the good things in life, helping to balance out challenges and maintain overall optimism. Doing the things you love regularly also provides something to look forward to, which is key for maintaining a positive outlook.
11. Help people whenever you can.
Doing something kind for someone else can significantly boost your own sense of optimism. It could be volunteering, helping a neighbour, or simply offering a listening ear to a friend. Acts of kindness create a sense of purpose and connection. They remind us of our ability to make a positive difference, which naturally enhances our optimism about the world and our place in it. Plus, the gratitude and positivity from those we help can be contagious.
12. Learn from past successes.
When facing new challenges, think back to past experiences where you’ve overcome difficulties and reflect on the skills and strengths you used in those situations. This practice builds confidence in your ability to handle future obstacles, maintaining optimism even when things seem tough. Keep a “success journal” or list of personal achievements to remind yourself of your capabilities during tough times.
13. Allow yourself to feel negative emotions.
Staying optimistic doesn’t mean suppressing all negative emotions. It’s important to acknowledge and process feelings like sadness, anger, or frustration, especially since trying to force positivity all the time can lead to emotional burnout. Instead, accept these feelings as part of the human experience. By allowing space for all emotions, you create a more balanced and genuine form of optimism that can withstand life’s ups and downs.
