Are
you an optimist or a pessimist? While it may seem like the answer lies
within your outlook and attitude toward life, it actually has a lot to
do with the chemical processes in your brain. If you find yourself being
negative more often than you’d like to, here’s something you can feel
good about: Optimism can be trained!
Just
like any other habit that your brain learns through repetition, when
you frequently practice positive thoughts, your brain will be primed to
keep them coming — thanks to the formation of neural pathways.
Studies
show that optimists are happier, more creative, faster at solving
problems and have increased mental alertness as compared to pessimists.
Optimists also have less cortisol (stress hormone) and more serotonin
(mood-boosting neurotransmitter) flowing through their systems.
Sound good? Here are five ways you can start training your brain to be optimistic today:
1. Give Thanks
Thoughts of
gratitude increase serotonin and decrease cortisol while also improving
motivation and overall happiness. Start by writing down at least three
things you’re grateful for each day.
This
practice may evolve into a more regular awareness of things you’re
grateful for, about which you can write in a notebook that you carry
with you. The more often you focus on gratitude, the more optimistic
your brain will become.
2. Pay It Forward
Acts of kindness
boost the feel-good neurotransmitter dopamine. Even something as simple
as giving someone a smile or a compliment can leave you both feeling a
burst of happiness.
Challenge
yourself to do at least one kind thing for someone else each day, such
as sending a thank-you email, buying a stranger’s cup of coffee or
donating to the cause of your choice. You’ll reap more benefits than
just good karma.
3. Laugh out Loud
Laughter really
is the best medicine. Belly laughs induce serotonin production, calming
the amygdala (the brain’s stress center). Spend time with funny friends,
put on one of your favorite comedies or even try laughter yoga.
Regardless of how you get your laughs, just make sure you’re getting
them often.
4. Mind Your Words
Catch yourself
when you start to complain. This is challenging, especially if
complaining is a common habit you’ve cultivated. But remember your mom’s
sage advice: “If you don’t have anything nice to say, don’t say
anything at all.” So choose your words carefully. You may be surprised
how quickly cutting out complaining turns your outlook around.
5. Get Sweaty
Exercise elevates
endorphins, serotonin and other pleasurable brain chemicals while
simultaneously reducing cortisol. For best results, increase your heart
rate for at least 20 minutes each day.
If
it’s hard to find time to hit the gym, there are many exercise videos
you can follow online. There are even routines you can do while standing
next to your desk. The main objective is to break a sweat, and do it
daily.
Who’s
in? Let me know how your outlook — and your life — changes after putting
these practices into place. I’m optimistic that you’ll see a big
difference.
What Do YOU Think?
Have you
cultivated some happiness yourself? If so, how’d you do it? Have you
tried any of the methods above? (And no complaining that getting happy
is too hard!)
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