Staying positive can seem like a challenge in today’s society, especially when you have chronic or mental illnesses, you have personal problems … or you live in any situation that takes away your energy . Thinking that you have to think positive is a good start but it is not enough because you must keep that goal in mind and putting it into action can be much more complicated.

For this reason, you are going to know some positive thinking exercises so that you are able to overcome your internal dialogue so that your perspective on life changes … improving your emotional health. If you do these exercises you will notice how your life improves enormously. These are positive thinking game exercises, they are like strategies you can use to “trick” your mind into thinking more positively. The next time you find yourself in a spiral of negative thoughts, you will be able to end those thoughts that make you feel so bad.

1. Visit a place that makes you happy

When you feel sad or angry you have to have an ” anchoring experience ” to help deter your negative thoughts. It is about visiting even mentally a place that makes you feel good. This experience can take any form, perhaps it is a place you went to as a child like your grandparents’ house …. The best part of this is that you can “go to that place” as many times as necessary. You will feel happy and safe in just a few moments.

2. Write a gratitude journal

A gratitude journal is different from a journal . For starters, the act of writing down what you are grateful for should be an easy and uplifting experience, not something you feel compelled to do. The thoughts you write in this journal will help you focus on what is good in your life. Why? Because all these good vibes are good for your health! Grateful people experience less aches and pains and feel healthier.

Find a nice journal and a pen that you like to write with. Use it solely to write your gratitude notes . It is ideal to write it every day, but to avoid it becoming a task, you will have to give yourself the freedom to write when you want to do it, but make sure that you use it.

When you feel sad and negative, take out your journal and write two or three things that you are grateful for today. On days when you feel like everything is going well, spend more time with your journal too. If you feel sad, re-read all the positive things you have in your life.

3. Write a list of pleasant experiences

If you spend a lot of time thinking about the worst possible outcome for each situation, this happens to many people. Life can be difficult and trying to redirect your thoughts will not be enough to get you out of your negative routine . What can work to distract you from those thoughts is to focus your attention on your positive experiences.

Write a list of all the activities and experiences that make you feel good, happy, and calm. Maybe it’s enjoying a piece of chocolate, going for a walk with a friend, taking a bath, listening to music, reading a book, snuggling in bed with someone you love … sometimes what makes us feel good is the smaller things. Whatever it is, write it down on your list and put it in a place where you can easily see it.

When you have your list written, try to experience at least one of those things every day. When you’re feeling especially tired or sad, check your list to remind yourself of the things that make you feel good and get out of that negative mindset . Then choose one of the things and do it … by being present in the experience! At the end of the day, write down what brought you joy from that experience (you can use your gratitude journal for this!) Then plan your experience for the next day.

4. A pot of achievements

Everyone feels good when they do things correctly.  So why not use the power of words on yourself to help you think more positively? Writing down your daily achievements on a small piece of paper and collecting them in a jar is much more powerful than you can imagine .

If you complete a complicated task, write it on your boat! If you just made a new friend, write it down too! Have you learned to drive after years of fear behind the wheel? Write it down in your Achievement Boat! The next time you need some encouragement, just take a piece or two of paper out of the jar and read it out loud. This simple but powerful exercise in positive thinking will help you recognize all the good you are capable of.

5. Positive affirmations about yourself

You are what you think! To practice positive affirmations is an effective strategy to use in a variety of difficult situations.  Grab a stack of sticky notes and a pen and write down some of your favorite motivational quotes, positive affirmations, or traits that you like about yourself. One of the best ways to start is to create positive affirmations specific to yourself. If you have trouble achieving this, you just have to talk to your family and friends to describe you … you will be surprised!

When you have about 15 notes written, repeat those words out loud while looking at yourself in the mirror , because that is how you will program them in your mind. To make this game even more powerful, you have to say those affirmations in the present tense, for example: “I am a good and kind person”, “I am capable of achieving my dreams”, “I love and accept myself just the way I am. “.

Finally, place all the notes around your house so that you can see them regularly such as in a mirror, the refrigerator, next to your bedside lamp, or even on your computer keyboard. They will be your own reminders so you never forget how amazing you are.  

Elle Mcdonald

I am Elle Mcdonald Specializations in Psychology . Graduated in psychology from the University of Tennessee in 2000. Diploma of Advanced Studies in the Department of Personality, Evaluation and psychological treatments with excellent results.

First Level of Master in Clinical Psychology at the Center for Behavioral Therapists (recognized with a scientific-professional nature by the College of Psychologists)

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