positive attitude essay pdf

Essay on Positive Thinking

Positive thinking refers to a belief or mental attitude which makes us think that good things will happen eventually and our efforts will pay off sooner or later. It is the opposite of negative thinking which makes our mind full of stress and fear. Thus, an essay on positive thinking will show us how it reinforces thoughts like optimism and hope and works wonders.

Benefits of Positive Thinking

Let it be clear that positive thinking does not mean you do not notice the bad things in life. It means you try to find a solution in a productive way instead of whining about it. There are many benefits of positive thinking.

The first one is better health. Negative thinking gives rise to anxiety, stress, frustration and more. However, positive thinking helps you avoid all this and focus on staying healthy and doing better in life.

Further, it is essential for us to fight depression which positive thinking helps with. Similarly, it will also help us to relieve stress. Positive thinking overwhelms stress and it will allow you to get rid of stress.

As a result, positive thinking helps you live longer. It is because you will be free from diseases that form due to stress, anxiety and more. Moreover, it is also the key to success. Meaning to say, success becomes easier when you don’t bash yourself up.

Similarly, it also gives us more confidence. It boosts our self-esteem and helps in becoming more confident and self-assured. Therefore, we must certainly adopt positive thinking to make the most of our lives.

How to Build a Positive Thinking

There are many ways through which we can build positive thinking. To begin with, we must inculcate the habit of reading motivational and inspiring stories of people who are successful.

All this will help in motivating and inspiring you and showing you the right path. Moreover, it is important to never let negative thoughts thrive in your mind and work towards putting end to this habit.

You can do so by replacing your negative thoughts with constructive and positive reviews. Start to pay attention to your ideas and don’t pay heed to negative thoughts. Further, it is helpful to use affirmations.

These positive statements will truly sink into your subconscious mind and guide you to take better action. It will also help in visualising your dreams and getting the right means to achieve them fast.

Finally, always stay guard and gatekeep your mind to make important changes in life. In other words, do not be afraid to take actions. Keep yourself busy and do different things to avoid becoming cynical and remaining positive.

Get the huge list of more than 500 Essay Topics and Ideas

Conclusion of the Essay on Positive Thinking

To conclude, we must change our attitude and believe that we will succeed one day. Moreover, we also need to implement positive thinking techniques which will help us learn from our failures and stay focused. As positive thinking plays an essential role in our lives, we must make sure to adopt in our lives.

FAQ of Essay on Positive Thinking

Question 1: What is positive thinking?

Answer 1: Positive thinking is basically an optimistic attitude. In other words, it is the practice of focusing on the good in any given situation. This kind of thinking can have a big impact on your physical and mental health .

Question 2: Why is positive thinking important?

Answer 2: Positive thinking is important as it helps us with stress management and can even improve our health. Moreover, some studies show that personality traits like optimism can affect many areas of our health and well-being. Thus, positive thinking comes with optimism

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56 Free Positive Psychology PDF Handouts

And while many others have asked the same question since, it was not until psychologist Martin Seligman’s work on learned helplessness that we see the beginnings of positive psychology in its modern form (Seligman, 2006).

Seligman had a big ask. He wanted psychology to focus on the positives: What could be right with our lives rather than what is wrong (Seligman, 2011)?

This article shares a large selection of free resources inspired by positive psychology and what it means to live “the good life” by learning to flourish.

Before you continue, we thought you might like to download our three Positive Psychology Exercises for free . These science-based exercises will explore fundamental aspects of positive psychology including strengths, values, and self-compassion, and will give you the tools to enhance the wellbeing of your clients, students, or employees.

This Article Contains:

Pdf introduction to positive psychology & martin seligman, goals of positive psychology resources, 21 activities for teaching positive psychology, 15 free positive psychology exercises (pdf), 9 practical positive psychology worksheets for mindfulness (pdf), 5 positive psychology interventions for mental health (pdf), 5 positive psychology assessments (pdf), a take-home message.

Starting with animal studies and then moving on to humans, Seligman recognized that when things go wrong and appear outside our control, we can adopt a state of hopelessness . It led to a revelation in 1999 that re-shaped his personal view of psychology and, as head of the American Psychological Association (APA), changed the direction of the field as a whole (Seligman 2011, 2019).

While the traditional ‘disease model’ focused on what was wrong and the problems people faced, positive psychology turned its attention to what is right—the good life. And it was a radical turnaround that received some opposition. His controversial pledge was to use psychology to answer the questions: What makes life worth living ? And how do we focus on people’s strengths rather than their weaknesses ? (Seligman 2011, 2019).

But first, he had to answer a more fundamental question: “Is the good simply the absence of the bad?” (Seligman, 2019, p. 268). And he knew the answer from his research—the opposite of unhappiness is not happiness.

In fact, wellbeing is even more than that. To flourish “is a combination of feeling good as well as actually having meaning, good relationships, and accomplishment” (Seligman, 2011, p. 25). As a result, positive psychology offers us the tools to move away from negative thoughts that distract us from the life we want.

Instead, the focus is on positive emotions, relationships, and meaningful engagement, leaving us energized and uplifted, and motivated toward positive change (Boniwell & Tunariu, 2019).

As a short recap of the origin and history of positive psychology, we share this free positive psychology PDF introducing you to positive psychology , ideal to put up in schools and classrooms.

Interventions promoting positive emotions, finding engagement and flow, increasing resilience, and identifying and using strengths have a long-term beneficial effect, helping children and adults become less anxious and stressed while improving happiness (Seligman, 2011).

As a result, Seligman created the PERMA model of wellbeing . Each letter of the acronym defines an aspect of life that, individually and taken together, is vital to a life of flourishing—where we perform and feel at our best (Seligman 2011, 2019):

• P- Positive emotions – encouraging and focusing on positive emotions such as joy, hope, and optimism.
• E- Engagement or flow – feeling fully engaged or immersed in an activity, often associated with using our strengths.
• R- Positive Relationships – forming meaningful relationships is a fundamental human need and is associated with wellbeing.
• M- Meaning – identifying and working towards our purpose in life offers deep fulfillment.
• A- Accomplishment and achievement – pursuing growth and change for the intrinsic sake of achievement boosts feelings of wellness.

The PERMA model has since been expanded to include health , leading to a revised acronym PERMA-H (Morgan & Simmons, 2021):

• H- Health – encourages a more holistic view that includes practices for a more integrated psychological and physical health.

This article provides many positive psychology PDFs with exercises, interventions, and activities that are encompassed by the PERMA-H model.

Our goal is to make people more aware of positive psychology and to give away free positive psychology PDF worksheets, which can help people in their own lives or help coaches, counselors, and therapists working with clients.

Download 3 Free Positive Psychology Exercises (PDF)

Enhance wellbeing with these free, science-based exercises that draw on the latest insights from positive psychology.

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By filling out your name and email address below.

Positive psychology can be taught, both as an academic subject and practically, through exercises and activities that support each of the elements of the PERMA-H model and therefore encourage wellbeing and flourishing (Seligman, 2019).

The following activities are powerful tools for self-use or with clients to explain and explore the benefits of positive psychology:

Replacing unhelpful thoughts/ events

Cognitive-behavioral therapists, amongst others, recognize the importance of identifying dysfunctional thinking, evaluating and ultimately replacing it with something more realistic and adaptive (Beck, 2011).

Positive psychology interventions that recognize unhelpful, negative thinking patterns and transform them into something positive can set the client on the path to wellbeing:

• Identifying ANTS: Challenging Different Types of Automatic Thoughts Automatic Negative Thoughts can guide our behavior without our realizing, and are often hard to control. And yet, becoming more aware and replacing them with more adaptive, rational thoughts is an effective way to enhance our mood, health, and overall quality of life.
• Cognitive Restructuring of an Event The Cognitive Restructuring worksheet provides a useful tool to prevent our thoughts from worsening a situation by positively re-framing, or accepting, what has happened.
• Replacing ‘What if’ Statements Like Albert Ellis’s ABC model , this activity leads to a more positive, beneficial belief system that reduces the anxiety associated with catastrophizing.

Managing Grief

To manage and move through our grief, we must recognize and accept the feelings associated with loss. Coming to terms with our personal emotions is an important aspect of the grief process (Samuel, 2019; Brown, 2021).

The following exercises can prove helpful:

• Challenging Unhelpful Thoughts Arising from Grief These steps provide a Cognitive-Behavioral Therapy (CBT) based approach for replacing negative thoughts with more positive ones.
• Moving Forward from Grief Use this worksheet to consider what you would like your life to look like on the other side of grief.
• Seeking New Opportunities While you may never regain the life you had, it is possible to create a new one. This worksheet helps reflect on your opportunities to try new things and how life may look.
• Understanding the Mediators of Mourning Spend time building a picture of the mourning process using a series of questions as prompts to understand the situation’s impact and the loss’s potential effect.

Finding meaning

When we find meaning in what we do, we soon realize that nothing is mundane and that we can find pleasure and a sense of flow in the simplest things (Csikszentmihalyi, 2000).

One of the goals and pillars upon which the Japanese practice of Ikigai stands, is recognizing and experiencing such joy and significance (Mogi, 2018):

• Reflecting on Three Things This worksheet helps explore what defines us by looking at who we are and are not, objects that represent us, relationships, and what we like best about ourselves.
• Focus on the Little Things Use this activity to explore some of the many seemingly innocuous activities we perform daily and how to become more Ikigai, feeling more present and engaged.
• Identifying Your Ikigai Reflect on times and aspects of your life and answer a range of questions to help find your ikigai.
• Job Crafting For Ikigai We don’t need to change jobs to find more meaning. We can look at the many tasks we currently perform and find ways to transform them into something more engaging and meaningful.
• Review the Enemies of Ikigai Work through fears that could prevent your client from finding deeper meaning in their actions.
• Strengthening Ikigai in the Workplace Apply the four ikigai questions in your professional lives to make your time more enjoyable and meaningful.

Growth mindset

Adopting a growth mindset means we not only cope better, but actively seek opportunities for learning and growth (Dweck, 2017).

• Adopt A Growth Mindset A powerful guide to replace fixed mindset thinking with growth statements.
• Growth Mindset Phrases for Children A worksheet to help replace fixed mindset phrases with growth mindset phrases in children and young adults.
• Learning New Skills These questions encourage reflection on when new skills were learned and help us normalize and accept the feelings accompanying the growth process.
• Benefit-finding In Difficulties What people do or say to us can be upsetting and, at first sight, harmful. And yet, spending time focusing on their positives or identifying benefits can help us become stronger and more resilient. Use this activity to learn how to use difficult experiences to enhance self-growth.

Positive thinking and emotions

Increasing positivity over time will re-shape your life by changing how you view yourself while prioritizing self-confidence (Fredrickson, 2010):

• Dispute Negative Thinking Positivity grows as we experience positive emotions such as gratitude, joy, interest, and inspiration. Capture and dispute the inner critic by writing down these, and associated, feelings and thoughts.
• Build An Emotions Portfolio Use the attached questions as prompts to identify and reflect on positive emotions from the past.
• Replace Negative Self-Talk Words are powerful. They can bring up images of success or failure and significantly affect how we approach tasks and overcome obstacles and challenges. Try this exercise to replace negative self-talk statements with positive ‘can-do’ ones.
• Things I Like about Me The client is prompted to write down five things they like about themselves.

The following exercises can help clients facing challenges or wishing to improve their outlook on life:

Affirmations

Affirmations and positive self-talk can redress the often negative balance of things we say to ourselves. Try some of the following to practice a more positive inner voice (Kross, 2021):

• Stacking the Deck This exercise involves creating a personal deck of positive affirmation cards that can be used anytime and anywhere as a reminder of our remarkable and unique qualities.
• Designing Affirmations Use these tips to design personal, goal-oriented affirmations.
• Positive Assertiveness Statements Daily affirmations to assist assertive communication.

Problem-solving

Problem-solving is a vital aspect of coaching and therapy and will improve with practice (Ryan & Deci, 2018):

• Problem Solving Worksheet for Adults Try out the following seven steps to evaluate, breakdown, and solve problems.
• Social Problem Solving: Brainstorming Define a social (or any other) problem, then use this worksheet to create many possible solutions.

Identifying and using our strengths boosts our performance–energizing and motivating us–and can improve our wellbeing. Use the following activities to identify your or your clients’ strengths (Niemiec & McGrath, 2019):

• Recognizing Your Strengths Worksheet Four guided questions to assess personal strengths.
• Children’s Strength Cards Ten cards to be cut out and used to help children identify their own strengths.
• Workplace Strength Cards Ten cards containing strengths and their descriptions that apply to the workplace.
• General Strength Cards Twelve cards to be cut out with strengths and their descriptions on the reverse.

Managing Anxiety

We often can’t–and indeed shouldn’t–try to avoid and ignore our stress. Instead, recognizing it, accepting it, and moving forward is essential (Forsyth & Eifert, 2016):

• My Worry Journey When you have worries that feel out of control, they tend to take you on a worry journey . Part of that journey is to realize what could happen is not the same as what will happen.
• Worry Bank Reduce the time spent worrying and regain control in your life by focusing five minutes a day on ‘worrying.’
• Anxiety Strategy Cards Use these cards with clients to develop strategies to cope with anxiety. The cards will be printed and kept by the client.

Practicing Assertiveness

Assertiveness often begins by understanding what we want and then communicating it clearly (Williams, 2020):

• Assertiveness Obstacles Identifying potential obstacles that hinder assertiveness is vital. These helpful suggestions help identify and overcome them.
• Rights of Assertiveness A set of assertiveness rules that remind you that you have the right to individual needs and can expect them without guilt or doubt.
• Self-Evaluation Questions for Assertiveness Self-image affects assertive communication. These questions help with self-assessment and identify where more help is needed.

“It’s never too late to change your brain,” writes mindfulness expert Shauna Shapiro (2020).

The following exercises should help that process by encouraging the client to feel more present and grounded:

• Nature Play This simple worksheet provides six questions to encourage mindfulness while walking in nature.
• The Raisin Meditation This classic mindfulness meditation exercise encourages savoring the moment by engaging the senses.
• Anchor Breathing A seven-step breathing meditation using the analogy of a boat secured by an anchor to encourage grounding.
• Breath Awareness Guide The six steps within this mindfulness exercise teach us how to become more aware of each breath.
• Alternate Nostril Breathing Focusing on nasal breathing is a valuable exercise for bringing awareness to your breath.
• Square Breathing Exercises Square breathing is an easy-to-learn yet effective way of developing better breathing techniques while improving mindfulness.
• Three Steps to Deep Breathing Exercises to improve deep breathing by identifying three types: abdominal, thoracic, and clavicular.
• Yogic Breathing Practice yogic breathing as a powerful approach to mindfulness and creating a better awareness of the present.
• The Five Senses Worksheet We can use the potential of our five senses to engage in valuable and effective mindfulness practice .

Positive psychology, while focusing on mental wellbeing, has been shown to have a positive effect on reducing symptoms (Seligman, 2011).

Peruse the following worksheets which can be useful when addressing mental health illnesses:

• Fact Checking Thoughts Worksheet This worksheet helps clients recognize that thoughts–especially dysfunctional ones–are not facts.
• What is Depression? A Fact Sheet for Teenagers This list of signs and symptoms of depression guide the teenager regarding when to seek help.
• Unhelpful Thinking Styles Here we provide examples of cognitive distortion, plus an exercise where thinking patterns and statements have to be matched.
• My Depression Story Create a life timeline and a depression timeline and see how they affect future goals.
• Letter to a Loved One About My Depression A template to help someone verbalize their emotions and guide them to reach out for help.

World’s Largest Positive Psychology Resource

The Positive Psychology Toolkit© is a groundbreaking practitioner resource containing over 500 science-based exercises , activities, interventions, questionnaires, and assessments created by experts using the latest positive psychology research.

Updated monthly. 100% Science-based.

“The best positive psychology resource out there!” — Emiliya Zhivotovskaya , Flourishing Center CEO

The following free positive psychology assessments can help us better understand the client sitting in front of us during coaching, counseling, and therapy.

The more we can display empathy , the more likely we can support them in the challenges they face and help them reach for the lives they wish to lead:

• Thoughts and Feelings – Struggle or Acceptance The following statements help clients assess the extent to which they struggle with negative feelings and thoughts.
• Basic Needs Satisfaction in General Scale This valuable assessment scores each of the 21 statements on a scale of one to seven to assess whether the client’s basic needs are being met.
• Self-Consciousness Scale These 22 scoreable questions assess the client’s degree of self-consciousness.
• Your Core Values Worksheet If we know our core values, it becomes easier to live a meaningful life. Reflect on this list and select the ones that apply.
• Finding My Values Identify the values you hold dear; consider whether your actions align with them, and reflect on how much time you spend on each one.

Positive psychology is widely researched and well validated. While relatively recent in psychology theory terms, it has proven far-reaching with the potential to deliver psychological benefits across many life domains to individuals and clients in various settings (Seligman 2011, 2019).

The exercises, activities, interventions, and worksheets offered here are free. Together, they form a valuable addition to the field of positive psychology in sharing its theory and practical application.

Our goals are to share the incredible power of positive psychoeducation by educating readers on the theories and models that support it and exercises, worksheets, activities, and assessments to be utilized within sessions or as homework with clients.

We have many more free resources. While a good selection is contained within this article, you will find various others as you read our blog and a wealth of information on positive psychology and related theories. Please take time to explore and review the material available and share the knowledge and practices with those seeking your help.

We hope you enjoyed reading this article. Don’t forget to download our three Positive Psychology Exercises for free .

• Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond . New York: The Guilford Press.
• Boniwell, I., & Tunariu, A. D. (2019). Positive psychology: Theory, research and applications . London: Open University Press.
• Brown, B. (2021). Atlas of the heart . Vermilion.
• Csikszentmihalyi, M. (2000). The contribution of flow to positive psychology. In J. E. Gillham (Ed.), Laws of life symposia series. The science of optimism and hope: Research essays in honor of Martin E. P. Seligman (pp. 387-395). West Conshohocken, PA, US: Templeton Foundation Press.
• Dweck, C. S. (2017). Mindset. London: Robinson. Fredrickson, B. (2010). Positivity: Groundbreaking research reveals how to release your inner optimist and thrive . Richmond: Oneworld.
• Forsyth, J. P., & Eifert, G. H. (2016). The Mindfulness & Acceptance Workbook for Anxiety: A Guide to breaking free from anxiety, Phobias & Worry Using Acceptance & Commitment therapy . Oakland, CA: New Harbinger Publications.
• Fredrickson, B. (2010). Positivity: Groundbreaking research reveals how to release your inner optimist and thrive . Richmond: Oneworld.
• Kross, E. (2021). Chatter: The Voice in Our Head and How to Harness It . London, UK: Vermilion.
• Mogi, K. (2018). The little book of ikigai: The secret Japanese way to live a happy and long life . London: Quercus.
• Morgan, B., & Simmons, L. (2021). A ‘perma’ response to the pandemic: An online positive education programme to promote wellbeing in University Students. Frontiers in Education , 6.
• Niemiec, R. M., & McGrath, R. E. (2019). The power of character strengths: Appreciate and ignite your positive personality . Cincinnati, OH: VIA Institute on Character.
• Ryan, R. M., & Deci, E. L. (2018). Self-determination theory: basic psychological needs in motivation, development, and wellness . New York: The Guilford Press.
• Samuel, J. (2019). Grief works: Stories of life, death, and surviving . Scribner.
• Seligman, M. (2006). Learned optimism: How to change your mind and your life . New York: Vintage Books.
• Seligman, M. (2011). Flourish: A new understanding of happiness and well-being and how to achieve them . London: Nicholas Brealey Publishing.
• Seligman, M. (2019). The Hope Circuit: A psychologist’s journey from helplessness to optimism . London: Nicholas Brealey Publishing.
• Shapiro, S. L. (2020). Rewire your mind: Discover the science + practice of mindfulness . London: Aster.
• Williams, J. W. (2020). Assertiveness Training: Stop People Pleasing, Feeling Guilty, and Caring for What Others Think [Kindle DX version]. Retrieved from https://www.amazon.com/AssertivenessTraining-Confident-Practical-Intelligence-ebook/dp/B08BXDGLL4/

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What our readers think.

Hello. Is there a way to get the scoring information for the 5 assessments? Thanks.

Some of the assessments, such as “Finding My Values” and “Your Core Values Worksheet,” do not require scoring. The other three assessments— Self-Consciousness Scale , Basic Needs Satisfaction in General Scale , and Thoughts and Feelings: Struggle or Acceptance —utilize a scoring system where higher scores indicate stronger tendencies. For example, a higher score on the Self-Consciousness Scale suggests a greater degree of self-consciousness.

I hope this helps!

Warm regards, Julia | Community Manager

Hi I am working to structure my graduation project in clinical psychology and the topic is related to vulnerabilty and resilience factors in Covid times. I would like to include and use few positive psychology worksheets, such as Techniques for Disputing Irrational Beliefs. Would you be kind to suggest few other worksheets you consider valuable for this topic? Thank you very much.

Sounds like an interesting process. I’d suggest the following free worksheets 🙂

Cognitive Restructuring Worksheet – https://positivepsychology.com/wp-content/uploads/2020/09/Cognitive-Restructuring-Worksheet.pdf Disputing Irrational Beliefs – https://positivepsychology.com/wp-content/uploads/Disputing-Irrational-Beliefs.pdf Fighting Irrational Thoughts with Logic – https://positivepsychology.com/wp-content/uploads/Fighting-Irrational-Thoughts-With-Logic.pdf Disputing Irrational Beliefs Handout – https://positivepsychology.com/wp-content/uploads/2020/09/Disputing-Irrational-Beliefs-Handout.pdf

Hope this helps and best of luck!

– Nicole | Community Manager

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More From Forbes

3 powerful ways to stay positive.

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We’ve all received the well-meaning advice to "stay positive." The greater the challenge, the more this glass-half-full wisdom can come across as Pollyannaish and unrealistic. It’s hard to find the motivation to focus on the positive when positivity seems like nothing more than wishful thinking.

The real obstacle to positivity is that our brains are hard-wired to look for and focus on threats. This survival mechanism served humankind well back when we were hunters and gatherers, living each day with the very real threat of being killed by someone or something in our immediate surroundings.

Gallery: 10 Steps to Happiness at Work

That was eons ago. Today, this mechanism breeds pessimism and negativity through the mind’s tendency to wander until it finds a threat. These “threats” magnify the perceived likelihood that things are going—and/or are going to go—poorly. When the threat is real and lurking in the bushes down the path, this mechanism serves you well. When the threat is imagined and you spend two months convinced the project you’re working on is going to flop, this mechanism leaves you with a soured view of reality that wreaks havoc in your life.

Maintaining positivity is a daily challenge that requires focus and attention. You must be intentional about staying positive if you’re going to overcome the brain’s tendency to focus on threats. An emotional intelligence test can provide some powerful feedback to help you with this, as it won’t happen by accident.

Positivity And Your Health

Pessimism is trouble because it’s bad for your health. Numerous studies have shown that optimists are physically and psychologically healthier than pessimists.

Martin Seligman at the University of Pennsylvania has conducted extensive research on the topic. Seligman worked with researchers from Dartmouth and the University of Michigan on a study that followed people from age 25 to 65 to see how their levels of pessimism or optimism influenced their overall health. The researchers found that pessimists’ health deteriorated far more rapidly as they aged.

Seligman’s findings are similar to research conducted by the Mayo Clinic that found optimists have lower levels of cardiovascular disease and longer life-spans. Although the exact mechanism through which pessimism affects health hasn’t been identified, researchers at Yale and the University of Colorado found that pessimism is associated with a weakened immune response to tumors and infection.

Researchers from the University of Kentucky went so far as to inject optimists and pessimists with a virus to measure their immune response. The researchers found optimists had a much stronger immune response than pessimists.

Positivity And Performance

Keeping a positive attitude isn’t just good for your health. Martin Seligman has also studied the connection between positivity and performance. In one study in particular, he measured the degree to which insurance salespeople were optimistic or pessimistic in their work. Optimistic salespeople sold 37% more policies than pessimists, who were twice as likely to leave the company during their first year of employment.

Seligman has studied positivity more than anyone, and he believes in the ability to turn pessimistic thoughts and tendencies around with simple effort and know-how. But Seligman doesn’t just believe this. His research shows that people can transform a tendency toward pessimistic thinking into positive thinking through simple techniques that create lasting changes in behavior long after they are discovered.

Here are three things that I’ll be doing this year to stay positive.

1. Separate Fact From Fiction

The first step in learning to focus on the positive requires knowing how to stop negative self-talk in its tracks. The more you ruminate on negative thoughts, the more power you give them. Most of our negative thoughts are just that — thoughts, not facts.

When you find yourself believing the negative and pessimistic things your inner voice says, it’s time to stop and write them down. Literally stop what you’re doing and write down what you’re thinking. Once you’ve taken a moment to slow down the negative momentum of your thoughts, you will be more rational and clear-headed in evaluating their veracity. Evaluate these statements to see if they’re factual. You can bet the statements aren’t true any time you see words like never, always, worst, ever, etc.

Do you really always lose your keys? Of course not. Perhaps you forget them frequently, but most days you do remember them. Are you never going to find a solution to your problem? If you really are that stuck, maybe you’ve been resisting asking for help. Or if it really is an intractable problem, then why are you wasting your time beating your head against the wall? If your statements still look like facts once they’re on paper, take them to a friend or colleague you can trust, and see if he or she agrees with you. Then the truth will surely come out.

When it feels like something always or never happens, this is just your brain’s natural threat tendency inflating the perceived frequency or severity of an event. Identifying and labeling your thoughts as thoughts by separating them from the facts will help you escape the cycle of negativity and move toward a positive new outlook.

2. Identify A Positive

Once you snap yourself out of self-defeating, negative thoughts, it’s time to help your brain learn what you want it to focus on — the positive.

This will come naturally after some practice, but first you have to give your wandering brain a little help by consciously selecting something positive to think about. Any positive thought will do to refocus your brain’s attention. When things are going well, and your mood is good, this is relatively easy. When things are going poorly, and your mind is flooded with negative thoughts, this can be a challenge. In these moments, think about your day and identify one positive thing that happened, no matter how small. If you can’t think of something from the current day, reflect on the previous day or even the previous week. Or perhaps there is an exciting event you are looking forward to that you can focus your attention on.

The point here is you must have something positive that you’re ready to shift your attention to when your thoughts turn negative. Step one stripped the power from negative thoughts by separating fact from fiction. Step two is to replace the negative with a positive. Once you have identified a positive thought, draw your attention to that thought each time you find yourself dwelling on the negative. If that proves difficult, you can repeat the process of writing down the negative thoughts to discredit their validity, and then allow yourself to freely enjoy positive thoughts.

3. Cultivate An Attitude Of Gratitude

Taking time to contemplate what you’re grateful for isn’t merely the “right” thing to do; it reduces the stress hormone cortisol by 23%. Research conducted at the University of California, Davis, found that people who worked daily to cultivate an attitude of gratitude experienced improved mood, energy and substantially less anxiety due to lower cortisol levels.

You cultivate an attitude of gratitude by taking time out every day to focus on the positive. Any time you experience negative or pessimistic thoughts, use this as a cue to shift gears and think about something positive. In time, a positive attitude will become a way of life.

Bringing It All Together

I realize these three tips sound incredibly basic, but they have tremendous power because they train your brain to have a positive focus. They break old habits, if you force yourself to use them. Given the mind’s natural tendency to wander toward negative thoughts, we can all use a little help with staying positive. Join me in putting these steps to use this year, and you’ll reap the physical, mental, and performance benefits that come with a positive frame of mind.

How do you stay positive? Please share your thoughts in the comments section below, as I learn just as much from you as you do from me.

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The Power of Positive Thinking

Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

Carly Snyder, MD is a reproductive and perinatal psychiatrist who combines traditional psychiatry with integrative medicine-based treatments.

Klaus Vedfelt / Getty Images

What Is Positive Thinking?

• Benefits of Positive Thinking

How to Practice Positive Thinking

Potential pitfalls of positive thinking, frequently asked questions.

Do you tend to see the glass as half empty or half full? You have probably heard that question plenty of times. Your answer relates directly to the concept of positive thinking and whether you have a positive or negative outlook on life. Positive thinking plays an important role in positive psychology , a subfield devoted to the study of what makes people happy and fulfilled.

Research has found that positive thinking can aid in stress management and even plays an important role in your overall health and well-being. It can help combat feelings of low self-esteem, improve physical health, and help brighten your overall outlook on life.

This article discusses what positive thinking is and the health benefits of being positive. It also explores some of the strategies you can use to become a more positive thinker.

Positive thinking means approaching life's challenges with a positive outlook. It doesn't mean seeing the world through rose-colored lenses by ignoring or glossing over the negative aspects of life.

Positive thinking does not necessarily mean avoiding difficult situations. Instead, positive thinking means making the most of potential obstacles, trying to see the best in other people, and viewing yourself and your abilities in a positive light.

Some researchers, including positive psychologist Martin Seligman , frame positive thinking in terms of explanatory style. Your explanatory style is how you explain why events happened.

• Optimistic explanatory style : People with an optimistic explanatory style tend to give themselves credit when good things happen and typically blame outside forces for bad outcomes. They also tend to see negative events as temporary and atypical.
• Pessimistic explanatory style : People with a pessimistic explanatory style often blame themselves when bad things happen, but fail to give themselves adequate credit for successful outcomes. They also have a tendency to view negative events as expected and lasting. As you can imagine, blaming yourself for events outside of your control or viewing these unfortunate events as a persistent part of your life can have a detrimental impact on your state of mind.

Positive thinkers are more apt to use an optimistic explanatory style, but the way in which people attribute events can also vary depending upon the exact situation. For example, a person who is generally a positive thinker might use a more pessimistic explanatory style in particularly challenging situations, such as at work or at school.

While there are many factors that determine whether a person has a positive outlook, the way that they explain the events of their life, known as their explanatory style, plays an important role.

Positive Psychology vs. Positive Thinking

While the terms "positive thinking" and "positive psychology" are sometimes used interchangeably, it is important to understand that they are not the same thing. Positive thinking is about looking at things from a positive point of view. It is a type of thinking that focuses on maintaining a positive, optimistic attitude. Positive psychology is a branch of psychology that studies the effects of optimism, what causes it, and when it is best utilized.

Health Benefits of Positive Thinking

In recent years, the so-called "power of positive thinking" has gained a great deal of attention thanks to self-help books such as "The Secret." While these pop-psychology books often tout positive thinking or philosophies like the law of attraction as a sort of psychological panacea, empirical research has found that there are many very real health benefits linked to positive thinking and optimistic attitudes.

Positive thinking is linked to a wide range of health benefits, including:

• Better stress management and coping skills
• Enhanced psychological health
• Greater resistance to the common cold
• Increased physical well-being
• Longer life span
• Lower rates of depression
• Reduced risk of cardiovascular disease-related death

One study of 1,558 older adults found that positive thinking could also reduce frailty during old age.

A 2018 study published in the Journal of Aging Research found that having a positive mental attitude was linked to decreased mortality over a 35-year period. People who had a more positive outlook were also more likely to get regular physical exercise, avoid smoking, eat a healthier diet, and get more quality sleep.

Clearly, there are many benefits of positive thinking . But why, exactly, does positive thinking have such a strong impact on physical and mental health ?

One theory is that people who think positively tend to be less affected by stress. Research suggests that having more positive automatic thoughts helps people become more resilient in the face of life's stressful events. People who had high levels of positive thinking were more likely to walk away from stressful life events with a higher sense of the meaningfulness of life.

Another possibility is that people who think positively tend to live healthier lives in general; they may exercise more, follow a more nutritious diet, and avoid unhealthy behaviors.

While you might be more prone to negative thinking, there are strategies that you can use to become a more positive thinker. Practicing these strategies regularly can help you get in the habit of maintaining a more positive outlook on life.

• Notice your thoughts : Start paying attention to the type of thoughts you have each day. If you notice that many of them are negative, make a conscious effort to reframe how you are thinking in a more positive way.
• Write in a gratitude journal : Practicing gratitude can have a range of positive benefits and it can help you learn to develop a better outlook. Experiencing grateful thoughts helps people to feel more optimistic.
• Use positive self-talk : How you talk to yourself can play an important role in shaping your outlook. Studies have shown that shifting to more positive self-talk can have a positive impact on your emotions and how you respond to stress.

While there are many benefits to thinking positively, there are actually times when more realistic thinking is more advantageous. For example, in some situations, negative thinking can actually lead to more accurate decisions and outcomes.

Some research has found that negative thinking and moods can actually help people make better, more accurate judgments.

However, research suggests that realistic optimism might be the ideal. The results of a 2020 study published in the Personality and Social Psychology Bulletin revealed that people who have mistaken expectations, whether those expectations are optimistic or pessimistic, tend to fare worse in terms of mental health when compared to realists.  

The authors of the study suggest that the disappointment that optimists experience when their high hopes are not realized can have a negative impact on well-being. This doesn't mean that people should strive to be pessimistic thinkers. since studies indicate that people with a negative outlook tend to fare the worst. Instead, having a generally positive outlook that is focused on realistic expectations may be the best approach. 

In some cases, inappropriately applied positive thinking can cross the line into what is known as toxic positivity . This involves insisting on maintaining a positive mindset no matter how upsetting, dire, or damaging a situation might be. This type of excessive positivity can impede authentic communication and cause people to experience feelings of shame or guilt if they struggle to maintain such an overly positive outlook.

Positive thinking can have pitfalls at times. While it is important to have an overall positive outlook, unrealistically high expectations can lead to disappointment. Being unable to accept any negative emotions, known as toxic positivity, can also have a negative effect on mental well-being.

A Word From Verywell

Even if you are not a natural-born optimist, there are things you can do to learn how to think more positively and become a positive thinker . One of the first steps is to focus on your own inner monologue and to pay attention to your self-talk.

Strategies that can improve your positive thinking include noticing your thoughts and making a conscious effort to shift from negative thoughts to more positive one. Practicing positive self-talk and practicing gratitude can also be helpful ways to start having a more positive outlook.

Positive thinking is important because it can have a beneficial impact on both physical and mental well-being. People who maintain a more positive outlook on life cope better with stress, have better immunity, and have a lower risk of premature death. Positive thinking also helps promote greater feelings of happiness and overall satisfaction with life.

Positive thinking has been shown to help people live healthier, happier lives. When they have a positive outlook, they are more likely to engage in healthy behaviors such as exercising, eating healthy, and getting plenty of rest. Downsides of positive thinking include the risk of forming overly high expectations that result in disappointment and being affected by toxic positivity.

Practicing mindfulness can be a way to build self-awareness and become more conscious of how your negative thoughts affect your moods and behaviors. As you become better at identifying negative thought patterns, you can then take steps to shift into a more positive mindset. Actively replacing negative thoughts with positive ones can help you eventually learn to become a more positive thinker.

Kim ES, Hagan KA, Grodstein F, DeMeo DL, De Vivo I, Kubzansky LD. Optimism and cause-specific mortality: a prospective cohort study . Am J Epidemiol. 2017;185(1):21-29. doi:10.1093/aje/kww182

Seligman M.  Learned Optimism . Random House.

Chang E, Sanna L.  Virtue, Vice, And Personality: The Complexity of Behavior . American Psychological Association.

Johns Hopkins Medicine. The power of positive thinking .

Park N, Peterson C, Szvarca D, Vander Molen RJ, Kim ES, Collon K. Positive psychology and physical health: Research and applications . Am J Lifestyle Med . 2016;10(3):200-206. doi:10.1177/1559827614550277

Gale CR, Mõttus R, Deary IJ, Cooper C, Sayer AA. Personality and risk of frailty: The English Longitudinal Study of Ageing . Ann Behav Med . 2017;51(1):128-136. doi:10.1007/s12160-016-9833-5

Paganini-Hill A, Kawas CH, Corrada MM. Positive mental attitude associated with lower 35-year mortality: The Leisure World Cohort Study .  J Aging Res . 2018;2018:2126368. doi:10.1155/2018/2126368

Boyraz G, Lightsey OR Jr. Can positive thinking help? Positive automatic thoughts as moderators of the stress-meaning relationship . Am J Orthopsychiatry . 2012;82(2):267-77. doi:10.1111/j.1939-0025.2012.01150.x

Kross E, Bruehlman-Senecal E, Park J, et al. Self-talk as a regulatory mechanism: how you do it matters . J Pers Soc Psychol . 2014;106(2):304-24. doi:10.1037/a0035173

Forgas JP. Don’t worry, be sad! On the cognitive, motivational, and interpersonal benefits of negative mood . Curr Dir Psychol Sci . 2013;22(3):225-232. doi:10.1177/0963721412474458

De Meza D, Dawson C. Neither an optimist nor a pessimist be: mistaken expectations lower well-being . Pers Soc Psychol Bull . 2021;47(4):540-550. doi:10.1177/0146167220934577

By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

Home — Essay Samples — Psychology — Positive Attitude — Positive Attitude – the Key to Success

Positive Attitude - The Key to Success

• Categories: Attitude Positive Attitude Success

About this sample

Words: 1121 |

Published: Aug 30, 2022

Words: 1121 | Pages: 2 | 6 min read

Works Cited

• Cameron, J., & Pierce, W. D. (2002). Reinforcement, reward, and intrinsic motivation: A meta-analysis. Review of Educational Research, 70(1), 47-95. doi: 10.3102/00346543070001047
• Covey, S. R. (1989). The seven habits of highly effective people: Powerful lessons in personal change. New York, NY: Free Press.
• Dweck, C. S. (2006). Mindset: The new psychology of success. New York, NY: Random House.
• Fredrickson, B. L. (2013). Positive emotions broaden and build. In Advances in experimental social psychology (Vol. 47, pp. 1-53). Academic Press.
• Goleman, D. (1998). Working with emotional intelligence. New York, NY: Bantam Books.
• Greenberg, M. T. (2010). School-based prevention: Current status and future challenges. Effective prevention and intervention practices in early childhood education and care (pp. 55-70). Springer US.
• Luthans, F., Youssef, C. M., & Avolio, B. J. (2007). Psychological capital: Developing the human competitive edge. Oxford University Press.
• Seligman, M. E. (2011). Flourish: A visionary new understanding of happiness and well-being. Simon and Schuster.
• Snyder, C. R. (2002). Hope theory: Rainbows in the mind. Psychological inquiry, 13(4), 249-275.
• Ziglar, Z. (2000). See you at the top. Pelican Publishing Company.

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Essay on Positive Thinking | Short and Long Essays on Positive Thinking for Students and Children in English

February 14, 2024 by Prasanna

Essay on Positive Thinking: Positive thinking is a belief, a mental attitude that admits into the mind thoughts, words and images that good things will happen and that one’s efforts will be crowned with success. Positive thinking is opposed to negative thinking which harbours the mind through thoughts on apprehensiveness, fearfulness, and unsure of success in efforts.

Positive thinking is reinforced by thoughts such as optimism, hope, and belief that hard work is never wasted. A positive mind anticipates happiness, health,  joy, and a successful outcome of every situation and action and works wonders like magic.

You can also find more  Essay Writing  articles on events, persons, sports, technology and many more.

The Essay on positive thinking throws light on the power of positivity that helps individuals create and transform energy into reality. Besides, the article on positive thinking is broken into multiple essays of varying word count to help you prepare during events and even organise a small paragraph or speech on positive thinking.

Very Short Essay on Positive Thinking 150 Words

Positive thinking is a reflexive attitude developed or imbibed overtime that pushes you to expect fair and desired results. The power of positivity is to create, reinforce, and transform energy into reality with the mindset to seek a healthy and happy ending regardless of the situation.

Positive thinking leads an individual to success as they develop an attitude that helps them think that they can achieve the things and not be fettered by the problems that cross paths with success. Positive thinking is achieved through determination, perseverance, self-confidence, and hard work.

Positivity plays a significant role, and many prosperous people have achieved through reinforcing positive thinking in both their personal and professional lives. Thus, in challenging situations, people seek some light that leads them to positive thinking.

Positive thinking evokes more energy, leading to determination and hard work, ultimately translating to success. It would be best to remember that nothing gears up people to make wholehearted efforts to perform some task as positive thinking.

Short Essay on Positive Thinking 200 Words in English

Positive thinking is an optimistic attitude that helps individuals practice good things in any given situation. Positive thinking holds a significant impact on a person’s mental, emotional, and physical health.

Positive thinking does not mean you ignore reality or take light of the unresolved problems. It merely means that you approach the good and the bad situations in life with the expectation that things will fall into place.

Several studies have looked at positivism’s role, leading to optimism in an individual’s mental and physical health. Positive thinking holds multiple physical health benefits like better physical health, better stress management, longer life span, better pain tolerance, more excellent resistance to illness such as the common cold, lower chance of having a heart attack, and lower blood pressure.

Positive thinking harbours multiple mental health benefits such as better mood, less depression, more creativity, clearer thinking, better coping skills, and incredible problem-solving skill.

Studies have stated that people with a positive and optimistic outlook may be more likely to lead and live a healthy lifestyle since they hold a more optimistic view of the future. To wage a better world, human beings can choose to become better than they are now. Thus, positive thinking must start with ourselves.

Long Essay on Positive Thinking 250 Words in English

Introduction to Positive Thinking Essay: Positive thinking is an emotional and mental attitude that remains concerned with a bright and acceptable part of life focused on expecting positive thoughts from life. Positive thinking leads to happiness, healthy life, and ultimately success. A positive person can overcome any obstacle that might occur in a certain period of difficulty during a lifetime.

Positive thinking helps you expect good and favourable results; that is, positive thinking is the process of creating thoughts that creates and transforms energy into reality. A positive mind waits for happiness, health and a happy ending in any situation.

How to Apply Positive Thinking?

• Use positive words while talking
• Make use of words that evoke strength and success
• Redirect your thoughts
• Remove all the feelings that are not positive and focus on positive thoughts
• Practice positive affirmations
• Start thinking that you will succeed in meeting the objectives
• Forgive yourself and allow yourself to move on
• Analyse what went wrong to avoid future mistakes and look forward to more positive
• Working at your visualisation or imagination to build more positivity and motivation
• Think of failure as an opportunity
• Practice gratitude to reduce stress, improve self-esteem, and foster resilience during difficult times
• Practice self-talk and be mindful of the voice in your head and respond with positive messages

Conclusion on Positive Thinking Essay

In conclusion, you need to change our attitude and believe that we are going to succeed. You need to implement positive thinking techniques that help you learn from your failures, stay focused, forgive yourself, and make positive friends and mentors. Positive thinking can play a significant role in every individual’s life.

Long Essay on Positive Thinking 400 Words

Introduction to Positive Thinking Essay: Positive thinking is an attitude that helps a person highlight the brighter side of their life and helps to lead a healthy and happy life. Positive thinking brings an immense amount of satisfaction and leads to a healthy mindset. Positive thinking helps students overcome their obstacles and makes them healthy, determinant, and self-independent people. Positive thinking enhances energy, helps people have an open mind, keeps them happy, and attain success with confidence. A positive person spreads positivity and sorts out the negative thoughts and helps them relax and stay calm.

How to Build a Positive Attitude?

• People should inculcate the habit of reading motivational and inspiring stories of people who achieved success. These stories will motivate and inspire you and show you the steps they undertook to achieve success and implement those steps in your life.
• Do not allow your negative thoughts to thrive in your mind and work towards putting an end to this habit. Always stay on guard and replace your negative thoughts with constructive, positive reviews. Start paying attention to your ideas and replace the negative thoughts with productive, happy and positive thoughts.
• Make use of affirmations as these positive statements will sink into your subconscious mind, which in succession will guide, inspire, and motivate you to take action. The use of affirmations applies to visualisation, creating mental scenarios of what you want to hold and what to want to achieve.
• Finally, stay guard and play the role of the doorkeeper of your mind as it helps you make significant changes in your life. Do not be afraid to take action and do not remain passive in small matters and big ones. If you keep yourself busy by doing various things, there will be less likelihood of becoming cynical and hold a greater chance of remaining positive.

How to Remain Positive?

Try to remain positive during a profoundly distressing experience or grievance, and it’s essential to take the pressure off of yourself to find the silver lining. Instead, channel your energy into getting enough support from other people.

Positive thinking does not mean burying the negative thoughts experienced to avoid complicated feelings but to motivate oneself to move on and make positive changes. When facing hard times, comfort, and give yourself sound advice, acknowledge the feelings and remind yourself how strong you are to battle and get better.

You won’t undo the years of pessimism and negative thoughts overnight, but with practice, you can learn how to approach things with a more positive outlook and apply positivity through the ups and downs of life.

Very Long Essay on Positive Thinking 800 Words in English

Positive thinking is an emotional and mental attitude that helps individuals focus on the excellent aspect and expect results to benefit them. Positive thinking anticipates happiness, health, and determination, ultimately leading to success- practically, training oneself to adopt an abundance mindset and cultivate gratitude for one’s successes and those of others.

Positive thinking usually starts with self-talk as the process is a  never-ending stream of the unsaid point of view and can be either positive or negative. However, some of the self-talk can result from logic, while others can arise from misconceptions that can occur due to lack of information.

Negative thinking can cause depression and can supplement depression and other mental trauma. Negative thoughts can undermine an individual’s efforts to control depression. Thus, positive thinking is an approach that challenges the obstacles life throws at every individual with a positive attitude.

Benefits of Positive Thinking

There are several physical and mental health benefits offered by positive thinking, and every person would be amazed by how positivity can affect their health better.

Better Health: Positive thinking leads to better health. Refraining from negative thoughts like anxiety, stress, frustration, and worry can present you with a stronger immune system, thus relieving you from vulnerable and significant illnesses. Reinforcing positive thinking permits you to fight off whatever bug is going around. Studies have proven that those individuals who feel better, live together than those who do not.

Strengthens Immunity: Positive thinking can assist you a great deal in battling multiple ailments such as common colds and influenza. Negative thoughts can weaken your immune response. Medical research and studies have shown that negative thoughts can cause more significant electrical activity in a part of your mind that cuts the immune response.

Boost Confidence: Positive thinking can boost an individual’s confidence and is a crucial stigma that leads to self-confidence. Positive thoughts and behaviours leave individuals more confident and self-assured.

Fights Depression: It is proven that one of the most significant aspects of depression is pessimistic thinking. Studies have stated that any individual who changes their negatives into positive thoughts can start to fight depression and develop a way to elevate positive thinking.

Reduces Blood Pressure: Individuals suffering from high blood pressure and having a hard time to remain positive must start reviewing life and start with some positivity in life. Negative thoughts lead to high-stress levels and anxiety, leading to high blood pressure. Changing the negative thoughts into positive can significantly contribute to reducing your blood pressure.

Key to Success: It is the fact that it is positive thinking people are more probable to remain successful in life than negative thinking people. Individuals who implement positive thoughts in life aspects will notice that success becomes more manageable and is not severe as many people think.

How To Increase Positive Thinking?

Here are a few things that will help individuals increase positive thinking in life-

• Sleep: When an individual is tired, the brain cells can absorb glucose highly diminished and compensate for enough sleep. Individuals crave sugary snacks to reimburse for low glucose levels.
• Meditation: Studies state that people who meditate daily display more positive emotions than those who refrain from meditation. Meditation also builds valuable long–term skills such as increased mindfulness, purpose in life, social support, and decreased illness symptoms in individuals. Contemplation can also be replaced by writing and playing as it boosts self-confidence through positive thinking. These can help you fight the negative thoughts and remain positive throughout.
• Exercise: Exercising for as little as ten minutes releases a neurotransmitter GABA that soothes the brain and keeps the person in control of their impulses. If you have trouble resisting the impulse to walk to the office next door, insist and keep walking. It would be best if you have the urge under control by the time you get back.
• Forgiveness: A vicious cycle of failing to control oneself is often accompanied by the feeling of intense disgust and self-hatred in attempts at self-control resulting in offending behaviour. Forgiving yourself plays an important role and shifts your attention to what you’re going to do to improve yourself in the future.

Positive thinking is an emotional and mental attitude that focuses on a person’s determination, willingness, dealing with the brighter side of life, and positive results. People can achieve almost anything with a mind and allows a paradigm shift in the method of thinking. The negative thoughts and tragedies are a result of one’s own thinking and actions.

An individual with a positive mind can do many positive things and experience positive thoughts such as love, contentment, and joy removes all the obstacles. Positive thinking is a way of living life with comfort and is almost 99 percent effective. Positive thinking holds an intense impact on an individual’s health, offers them better career opportunities, and helps individuals build and develop better relationships.

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