Series 1 (12/24) "The Power of Positive Thinking"

When the world outside appears to offer predominantly saddening news combined with unprecedented months we are currently living through, it is easy for negative thoughts to creep in and prevail (at the conscious or unconscious level). The last weeks have been (and still are) a genuine test - for every one of us and at multiple levels. With each passing day, relationships, our morale and our true self is being tested.

Fact is that the importance of positive thinking and reframing is greater than ever. Politicians often talked (and still talk) about the current situation through a lexicon of war, and for us as individuals, the war is being fought on two fronts: Out in the big wide world as well as within the confines of our very own minds. We each have our own internal battles to fight, and we must do all we can to ensure that positivity prevails. 

Here are a few techniques to help you foster positive emotions:

Savour the small moments: In the end, it is the small moments that matter; the smile of a loved one; the smell of coffee, the sunshine lighting up a garden or balcony. For us both as city dwellers in Dubai and Barcelona, the reduced traffic of quarantine has allowed precious bird-songs to more frequently reach our ears. “Pause” to take in these moments, rather than let them rush by. Give your brain a chance to process the pleasure - this boosts your serotonin – the feel-good neurotransmitter that helps elevate mood and that promotes calm. A close friend and experience engineer David Pearl calls it “urban mindfulness”. Even once the world is opening up again, be aware of the small tokens and make them count. You will be surprised, how many of them pass by you each day.

Maintain your strengthened social and emotional connections. With high likelihood, over the past 2 months, you have spent more time than ever with your loved ones – what a precious gift! As you might have experienced, simple acts like hugging your kids and having meaningful conversations with family members can promote closeness and boost oxytocin; the hormone that bonds people and has a calming effect on your body. When your oxytocin levels spike, it tells your body to switch off the stress hormone, cortisol. Research has also shown that when we have a negative event with a loved one (say an argument or disagreement) we need five positive moments to make up for that. Interestingly, the ratio for those with whom we have a less intimate relationship, say colleagues or flatmates, is only (but still) 3:1. 

Look for the good in others: Any crisis brings out both the worst and the best in human nature. Recognise that the best in human nature is rising to the challenge. Philanthropists are donating money to scientists to find a cure. Doctors and medical staff have been working overtime and putting themselves at risk to help sick patients. Neighbourhoods are putting together care packages for people in need. People are posting positive messages on social media. Friends from across the globe reaching out to each other. When we tune into these positive and pro-social aspects of the crisis we can unite in hope which, in turn, lifts our individual spirits. Volunteering has been shown to improve mental health and the public demonstrations of appreciation for healthworkers in many countries around the world through a nightly round of applause has brought our communities closer than they’ve ever been before.

Be forgiving to yourself and others. Be realistic about what to expect from yourself. The situation we find ourselves in is unprecedented. There is no right or wrong way to be. See the coming weeks as a time to work out the new normal. You cannot expect to be performing perfectly at your job, parenting, home-schooling or in your relationships. You are not a superhero - be forgiving. Remember, it’s ok not to be ok.

Turn this crisis into an opportunity. Try and see the past 2-3 months as a precious gift. Some may even used the time to learn new skills or revisit old ones. That is the vision to hold on to. Historians believe that Shakespeare wrote one of his greatest works, King Lear, in a period of confinement from the plague in 17th Century London. Whether you aspire to such a grand scale, or simply do something for the first time that may become part of your new normal, this period is certainly a precious pause. Reflect about how you can maintain some of your revived practices once the world turns back to normal.

By fostering positive emotions, we can train ourselves to stay strong – not just mentally, but physically too. Research has shown that when we experience positive emotions on the back of a stressful event, we bounce back more quickly and have a faster “cardiovascular recovery” time – our heart rate lowers and our blood pressure stabilises more quickly when we are able to be positive. In this way, we really can use stress to our advantage. Indeed, how might we become friends with stress?

A study published in Psychosomatic Medicine also explored the impact of emotions on our immune systems. In the study, people were deliberately infected with the influenza virus and rhinovirus, and it was found that participants with a positive outlook were more likely to fight off the symptoms. By contrast, those who were low on positive emotions were 2.9 times more likely to contract a respiratory illness.

Then there’s the impact on our minds. Positivity can influence the way we think. In fact, research suggests that positive emotions boost our problem-solving abilities, improve our judgement and strengthen our decision-making, cognitive flexibility and creativity.

These have been (and continue to be) testing times, but with the power of positive thinking, we can all ride it out and emerge happy and healthy on the other side. There are brighter days ahead. Make sure your mind and body are prepared to seize them!