How to Cultivate an Optimistic Mindset

The Diagnosis

Growing up in the Midwest, I always felt a little different from everyone else. I struggled with social interactions and sensory overload, but I just assumed that I was shy and introverted. It wasn't until I was in my 40s watching TikTok videos from other women who are neurodivergent that my memories started popping up. Suddenly, everything made sense. I am neurodivergent - probably autistic, maybe with ADHD. I mean, both my daughters are diagnosed, so duh.... Understanding my diagnosis has helped me better understand and manage my differences.

The Power of Positive Thinking

Positive thinking is the practice of focusing on positive thoughts and emotions, and cultivating an optimistic mindset. It's not just a feel-good practice – research has shown that it can have real and measurable benefits for mental health.

One of the things that I struggled with for a long time was negative self-talk. I constantly questioned my abilities, which took a toll on my mental health.

Studies have found that people who practice positive thinking have better overall well-being, reduced symptoms of depression and anxiety, and improved physical health. Positive thinking has also been linked to greater resilience and better coping skills in the face of stress and adversity.

But, I didn't know about it, let alone understand how to incorporate it in my life.

Cultivating an Optimistic Mindset

So how do you cultivate an optimistic mindset? Here are a few strategies that have worked for me:

Practice gratitude

Gratitude is a powerful tool for shifting your mindset towards a more positive outlook. When you focus on the good things in your life, it can help shift your perspective away from negative thoughts and emotions.

Personally, I like to keep a gratitude journal where I write down a few things each day that I'm grateful for. It could be something as simple as a sunny day or a kind word from a friend. Focusing on these small moments of positivity can help build a foundation for a more optimistic mindset.

Research has shown that practicing gratitude can have real and measurable benefits for mental health. One study found that participants who kept a gratitude journal had improved well-being and reduced symptoms of depression compared to a control group.

Challenge negative self-talk

Negative self-talk can be a major barrier to cultivating an optimistic mindset. When you catch yourself engaging in negative self-talk, try to challenge those thoughts. Ask yourself if they're really true, and if there's evidence to support them. If not, try to reframe those thoughts in a more positive way.

Personally, I like to use a technique called cognitive restructuring. When I catch myself engaging in negative self-talk, I try to identify the underlying belief that's driving those thoughts. Then, I try to challenge that belief by looking for evidence to the contrary or reframing it in a more positive way.

Research has shown that cognitive restructuring can be an effective tool for reducing symptoms of depression and anxiety. By challenging negative beliefs, we can shift our mindset towards a more optimistic outlook.

Here are a few examples to demonstrate the process of cognitive restructuring:

Negative thought: "I'm never going to be able to complete this project on time. I'm just not good enough."

• Step One: Identify the underlying belief.
  The underlying belief driving this thought might be "I'm not capable of doing this task."
• Step Two: Look for evidence to the contrary.
  Think about past successes or accomplishments that demonstrate your capability. You might remind yourself of a project you completed successfully in the past, or a compliment you received from a colleague.
• Step Three: Reframe the thought in a more positive way.
  Instead of "I'm not capable of doing this task," you might reframe the thought to something like "This task is challenging, but I have the skills and experience to complete it successfully."

Another example:

Negative thought: "I'm never going to be able to lose weight. I'm just destined to be overweight forever."

• Step One: Identify the underlying belief.
  The underlying belief driving this thought might be "I'm inherently overweight and can't change that."
• Step Two: Look for evidence to the contrary.
  Think about times when you have made progress towards a healthier lifestyle, such as a time when you successfully lost weight or made positive changes to your diet.
• Step Three: Reframe the thought in a more positive way.
  Instead of "I'm inherently overweight and can't change that," you might reframe the thought to something like "I've made progress in the past towards a healthier lifestyle, and I can continue to make positive changes to improve my health."

Surround yourself with positivity

The people and things that we surround ourselves with can have a big impact on our mindset. Surrounding yourself with positive influences, like supportive friends and family members, uplifting books and media, and inspiring role models, can help cultivate an optimistic mindset.

Back in 2016 when the politics in the US went completely down a deep dark hole, I unfollowed nearly everyone on social media because everyone was spewing nasty negativity and it was not inspiring anyone to change their views.

I've found that spending time with positive and supportive people has been a major factor in shifting my mindset towards a more optimistic outlook. It's not always easy to find these people, but seeking out positive influences can be a powerful tool for improving mental health and well-being.

Practice self-care

Self-care is an important part of cultivating an optimistic mindset. Taking care of your physical and emotional needs can help boost your mood and improve your overall well-being.

Personally, I like to practice Pilates and meditation as part of my self-care routine. These practices help me stay grounded and centered, and they give me a sense of peace and calm that helps me approach challenges with a more optimistic mindset.

Research has shown that self-care practices like exercise, meditation, and hobbies can have real and measurable benefits for mental health. Exercise, for example, has been shown to reduce symptoms of depression and anxiety and improve overall well-being. Meditation has been linked to reduced stress and improved emotional regulation.

So, cultivating an optimistic mindset is a powerful tool for improving mental health and well-being. By practicing gratitude, challenging negative self-talk, surrounding yourself with positivity, and practicing self-care, you can shift your mindset towards a more positive outlook.

As a middle-aged, late-diagnosed neurodivergent woman from the Midwest, I can attest to the power of positive thinking. By incorporating these strategies into your daily routine, you can reap the benefits of a more optimistic mindset.