POSITIVITY PLAYS A SIGNIFICANT ROLE IN OUR WELL-BEING

The cultivation and promotion of optimism is a core and foundational value that we should all embrace. While it certainly helps brighten your inbox, positivity also has a powerful impact on overall well-being. From boosting heart health to enhancing coping abilities, the advantages of positive thinking are well-documented. The good news is that, even for those who naturally lean toward a pessimistic mindset can develop a more optimistic outlook. With regular practice of evidence-based techniques, anyone can train their mind to think more positively and see the world through a brighter lens. Positive thinking habits include:

Challenge Negative Self-Talk

Most of us have dealt with negative self-talk at some point, but for many, that harsh inner voice regularly gets in the way of happiness. According to the Mayo Clinic, this can look like blowing small things out of proportion, focusing only on the negatives while ignoring the positives, or dwelling on past mistakes and regrets. The good news is there are effective strategies to quiet that inner critic. One helpful approach is to imagine a loved one—like a close friend or family member—having those same negative thoughts, and then respond to yourself the way you’d respond to them: with compassion and understanding. As clinical psychologist Joy Harden Bradford told NPR, “It’s about treating ourselves with the same kindness and care we offer the people we love—because we’re people worthy of love too, right?” For instance, if your dearest friend confided in you with statements like “I’ll never achieve anything” or “I don’t deserve to be happy,” you’d probably respond with gentle, reassuring words to help them see that those thoughts aren’t true.

Find the Funny Side

You probably already know that laughter is good for you—and science confirms it. Beyond just boosting your mood, learning to find lightness in stressful or frustrating moments can actually encourage a more positive outlook on life. So the next time you’re stuck in a slow-moving checkout line or cringing over an awkward moment at work, try to intentionally see the humor in it. Studies have even found that laughing—whether it's genuine or not—can help lift your spirits.

Have a growth mindset

You’ve probably heard of the concept of a “growth mindset.” Coined by psychologist Carol Dweck and introduced widely in her 2006 book Mindset: The New Psychology of Success, it refers to viewing life’s difficulties as chances to learn and grow. While adopting this mindset might seem daunting at first, it actually starts with something simple—shifting the language you use about yourself or your experiences. For example, licensed clinical social worker Ashley Peña told Verywell Mind that there’s a big difference between saying, “I’m not good at yoga” and “I’m not good at yoga yet.” The first suggests a fixed limitation, while the second opens the door to progress and improvement.

Affirmations

Personal affirmations are brief, uplifting statements about yourself that you repeat regularly. A 2014 study in the Annual Review of Psychology found that well-timed affirmations can lead to lasting improvements in areas like education, health, and relationships—and may even help reduce stress. That said, there are a few things to keep in mind when getting started. Avoid vague or overly generic phrases like “I really like myself,” advised psychology professor David Creswell of Carnegie Mellon University in a 2022 interview with The Washington Post. Instead, aim for affirmations that are specific and reflect your core values. Clinical psychologist Natalie Dattilo added, “The goal is to genuinely and honestly uplift yourself using words that align with your personal truth.”

Practicing gratitude

Saying “thank you” is a familiar gesture, but actively practicing gratitude—intentionally focusing on the good things in your life—goes far beyond simple politeness. It’s actually a powerful habit that can boost your overall well-being. Studies have found that dedicating just 15 minutes a day, five days a week, to gratitude over the course of six weeks can improve mental health and even help shift your mindset in a lasting way. And the benefits don’t stop there—gratitude can also have a positive impact on your physical health. To get the most from gratitude, it helps to make it a regular part of how you think. Still, even setting aside a few moments each day or week to focus on what you’re thankful for can make a meaningful difference.

At Giving Hope Counselling Services, our expert therapists are here to guide you through anxiety and stress with compassionate, research-backed support. We help you build a more positive relationship with yourself by incorporating proven techniques like challenging negative self-talk, cultivating a growth mindset, practicing gratitude, and using meaningful personal affirmations. Whether you're feeling overwhelmed or struggling to see the good in yourself or your situation, we’re committed to helping you shift your perspective and rediscover hope—one step at a time.

Call/WhatsApp us at +254721240462 or +254733932470 or email us at info@givinghope.co.ke to book a counselling session’

Peter Mugi Kuruga

Counselling Psychologist/Marriage and Family Therapist