CAMPOS& ∘03
We all want a happy life…
A dream job, a perfect family, financial freedom, and a great social life!
In this indefinite pursuit of happiness that is mostly like a mirage, how often do we spare a minute to thank what we already have at this moment?
In the hustle and bustle of daily life, it's easy to get caught up in negativity, stress, and worry. However, cultivating a positive mindset and attitude can significantly impact our overall well-being and quality of life. By shifting our perspective and adopting positive habits, we can navigate life's challenges with resilience and optimism. In this guide, we'll explore practical strategies for cultivating positivity and fostering a more optimistic outlook on life.
Practicing Gratitude
Simple as it sounds but saying ”I am grateful for … because … ” can really be powerful. Practising gratitude is one of the most powerful ways to cultivate positivity according to several psychological studies including ”Counting blessings vs burdens” by R. A. Emmons & M.E. McCullough. The studies find, that practising gratitude such as keeping gratitude journal or saying thanks to others, led to significant improvement in the subject’s well-being.
“Gratitude can transform common days into thanksgiving, turn routine jobs into joy, and change ordinary opportunities into blessings.”
If you are wondering where to start, you can start small, by consciously saying thanks for today before going to sleep, or writing down your blessings in a regular diary. Alternatively, you can get a Gratitude Journal, with dedicated space for saying few things to be grateful for. It might seem difficult in the beginning, and you might have hard times finding enough good things to be grateful for, but do not give up. The more you dig deeper, the more smaller things to be grateful for will emerge.
To give an example, today I am grateful for
1) Having spent a week in the mountains with my family and completing a 5 hour hike with 2 toddlers without major complaints. I love hiking and being able to do that despite having small kids is a blessing. We use Osprey Poco, for our 4 years old child (below 22kg) and Manduca carrier for our 1.5 child.
2) Being able to see – I know it sounds cliche, but after having seen a husband with his blind wife in the airport, I was reminded I am very lucky to be able to see the beauties of this world.
3) Sunshine and the feeling of my face getting tanned
Keeping a gratitude journal can help you maintain a positive focus and appreciate the abundance of life.
Practice Self-Compassion
Treat yourself with kindness and compassion, especially during difficult times. Dr. Neff wrote a fantastic book on self-compassion in 2011 ”Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind” and it can really be life-changing. Dr. Neff takes you through personal struggles and by showing vulnerability teaches you self-compassion.
Neff draws on her extensive research in psychology to explore how treating oneself with kindness, understanding, and acceptance can lead to greater resilience, happiness, and fulfillment. The book offers practical exercises and techniques to cultivate self-compassion, including mindfulness practices and compassionate self-talk.
For example:
"In moments of self-doubt, I offer myself words of comfort and reassurance."
"I release the need for perfection and embrace my imperfections with love and acceptance."
Let’s stop being so harsh on ourselves and be gentle and acceptive, as we are to our dear friends and family members.
Change your Language
Changing the way you talk to yourself can change your life. Language is one of the most important differentiators human species have compared to animals and other living organisms. How you speak to others defines what your life is like and how others perceive you. How do you describe your life?
Boring vs Fun
Busy vs Challenging
Dull vs Adventurous
Difficult vs Full of Opportunities
Every coin has two sides and your life’s circumstance has two sides as well. Did you ever come out stronger after having a difficult time? Did your soul blossom after grief? Did you meet the one after being heartbroken? Did you become wealthy after knowing the bottom? Did you find the meaning of life after not knowing where to go next?
Change the way you speak to others and especially yourself to more positive and grateful and you will see a happier and more optimistic self.
Practice Acts of Kindness
Engage in acts of kindness towards yourself and others. Doing something kind for someone else can boost your mood and cultivate positive feelings. Holding the elevator for the other person, giving the others the right to skip the line in front of you, if they purchase less goods, saying thanks to the bus driver or buying flowers to your mum are all acts of kindness and can bring joy & fulfillments not only to others, but to you as well.
On a longer term basis, volunteering is one of the most fulfilling experiences in my opinion. Rebuilding schools after natural disasters in Nepal, planting mango trees in Cambodia or serving at the night shelter in your local town are all so fulfilling and life-changing acts of kindness that will carry on with you forever. If you are interested in that, google volunteering options in a particular area of interest and a country such as ”volunteering at a school in Columbia” or similar, to find the relevant programs.
Please be mindful that these are just few of the steps towards a positive mindset and you can complement these with many others such as practising yoga & mindfulness, having a regular therapist or consciously seeking out positive people. Remember, cultivating a positive mindset is a journey, and it's okay to have setbacks along the way. Be patient and compassionate with yourself as you work towards building a more positive outlook on life. With dedication and practice, you can cultivate a mindset that fosters resilience, optimism, and well-being.