“The attitude of gratitude is the highest yoga.”

You must accept and welcome the fact that thinking positively is a purposeful and conscious decision in your life. Here are some really effective strategies on how to improve positive attitude –

1. Practice Gratitude

Adopt a grateful mindset. It is among the easiest and most effective strategies for cultivating optimism. Every day, take a few minutes to reflect on the blessings in your life.

It could be something as easy as making dinner at home, something important like completing your job ahead of schedule, or something enjoyable like going on a date.

The moment you shift your focus to the positives, your consciousness and attention is withdrawn from stressors, worries and negative thoughts. This contributes to making the room necessary for developing a growth attitude and optimism.

2. Surround Yourself with Positivity

The individuals in our immediate environment have a big impact on our feelings and thoughts. Your heart and mind will be overflowing with negativity if you spend a lot of time with people who constantly complain and whine or who have a scarcity mindset.

It is for this reason that you should associate with and be surrounded by people who inspire you. People that radiate positivity and encourage others. Being in their presence will help you comprehend their outlook on life.

Another helpful strategy is to avoid or restrict your access to news, social media and toxic environments that can leave you feeling drained and lead to negative thinking. Instead, take part in things that make you joyful and raise your spirits.

3. Practice Mindfulness

Living in the present allows you to be more hopeful and more capable of overcoming intrusive negative thoughts. You can deliberately choose to have a happy attitude in life by being attentive of the present moment and objectively observing your thoughts and feelings.

Additionally, practicing mindfulness can increase your awareness of your thoughts and emotions and make you feel calmer and more at ease in daily life. Controlling intrusive thoughts and increasing your optimism can be achieved by reducing stress and improving awareness. This is the daily approach to positivity.

4. Reframe Negative Thoughts

It’s normal to experience negative thoughts when we deal with dangers and difficulties on a regular basis. No one is 100% optimistic all the time. However, you can reframe this pessimistic mindset by changing your inner thoughts and rephrasing them to more empowering and positive thoughts.

When presented with a problem, for instance, concentrate on the lessons you can take away from it rather than the chances you lost. Pay more attention to the opportunity for development than to the obstacle or setback. No, it won’t be simple, but with little practice, you may improve your attitude and way of thinking.

“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”

Traumatic memories: what are they?

Traumatic memories are frequently stored in the subconscious until they are triggered by particular events.

Places, experiences, emotions, and people can all act as triggers. For instance, being in a crowd could trigger a terrible occurrence you had at a concert. Triggers cause the memory to become salient and can mean the person feels like they’re reliving the event.

This can induce psychological and physiological symptoms such as issues regulating negative emotions, increased heart rate, nervousness, and sweating.

Some attempt to suppress painful memories in an effort to avoid negative emotions. While doing so may temporarily alleviate symptoms, over time it may make the problem worse.

Solutions:

1. Identify possible triggers

Even if it could seem like unpleasant memories are all you can think about, you might be able to ignore them for the most part.

You may, however, be able to recollect these memories in response to specific internal or external stimuli, or triggers. The traumatic memory itself determines how specific these triggers are.

Certain memories are activated by specific stimuli, like a certain house or aroma, while others are triggered by more general ones, like loud noise or crowded areas.

You might be able to prevent unpleasant memories from being triggered if you can recognize your triggers and stay away from them.

However, if the triggers are more general, this may be difficult. Finding the trigger in this situation is still beneficial since you can use soothing methods like breathing exercises, grounding (staying in the moment), and flashback halting strategy.

The method known as “flashback halting protocol” takes you back to the present by preventing the flashback from occurring.

Researchers suggest that triggers can be reassociated with different memories. Reducing the impact of a traumatic memory on your life might be achieved by associating such triggers with pleasant experiences or emotions.

2. Exposure therapy

One popular type of psychotherapy that tries to expose people to their concerns is called exposure therapy. A mental health professional offers safe spaces for you to confront unpleasant memories and helps you develop useful coping mechanisms.

Numerous research have proven that exposure therapy works. One study showed that exposure therapy could reduce PTSD symptoms in female veterans.

Narrative exposure  is another form of exposure therapy that involves an individual telling the story of their entire life rather than just repeating the one traumatic event. This method has been effective, particularly with refugees and individuals who have gone through torture and conflict.

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“Hope is like the sun, which, as we journey toward it, casts the shadow of our burden behind us.”

“Believe in yourself, take on your challenges, dig deep within yourself to conquer fears. Never let anyone bring you down. You got this.”

Do you ever find yourself wanting to write down your thoughts, but you’re not sure where to begin? When you have a million and one thoughts floating around in your brain, it can be intimidating to even think about starting to write them down. Journaling is a valuable practice, both for self-care and for supporting your overall mental health, but it’s tricky to journal when you can’t figure out what to write. It’s also hard to sift through the thoughts in your head and focus on one thought when you deal with anxiety. When you’re feeling anxious, it might feel like your mind is racing and that you can’t distinguish between different thoughts. Each time you think you get a glimpse of a feeling, it’s gone, replaced by the next one.

Here are some journal prompts to help you work through anxiety:

Describe a time when you felt fulfilled. Where were you? What were you doing? What about that moment felt so satisfying?

If I could make one promise to myself it would be…

Write a letter to your body.

What does my anxiety sound, look and feel like to me?

What is my first thought in the mornings? Keep a list.

I’m so sick of…

Today, I’m grateful for…

What is one thing I wish I could change?

What’s a quality I love about myself?

Make a list of 10 affirmations to repeat when your anxiety spikes.

What’s a way my anxiety has held me back recently?

Write a letter to your past self.

Brainstorm a list of activities to do to soothe anxiety. Reach for the list when you’re anxious!

What would it feel like to forgive myself?

What does my perfect day look like?

What is something I need to let go of?

What are some self-care ideas for when I’m feeling overwhelmed?

Keep a list of anxiety triggers.

When was the last time I said no to something? When was the last time I wish I said no to something?

List three things that scare you and why.

What is something I look forward to every single day?

What signs do I notice before an anxiety attack?

Think of a time when you failed at something. What did that experience teach you?

Keep a list of nice things people say about you.

Keep an ongoing list of worries that you want to let go of.