As we go about our lives, we encounter various challenges that can wear us down. We tend to anticipate the worst, worry a lot and find it hard to break through the shackles of challenges.

So, in a world filled with challenges, maintaining good mental health is more important than ever. One key ingredient to achieving this is cultivating a positive mindset.

At its core, a positive mindset involves adopting an optimistic outlook on life. Instead of dwelling on the negatives, individuals with a positive mindset focus on the brighter side of situations. This doesn’t mean ignoring problems but rather approaching them with a hopeful and constructive attitude.

Anjina Sapkota, a residential psychologist at Chaitanya Institute of Mental Health (CIMIH), discusses the subject more. She obtained her psychology degree from the Central Department of Psychology at Kirtipur.

How does a positive mindset impact mental wellbeing?

A positive mindset involves nurturing optimistic thoughts and focusing on personal strengths to tackle the uncertainties and challenges of everyday life with resilience. It greatly benefits an individual’s overall mental well-being. However, having a positive mindset doesn't mean ignoring or denying negative emotions or challenges. It's not about unrealistic optimism or believing that everything will always be perfect. Instead, a positive mindset acknowledges difficulties but chooses to approach them with a constructive attitude, actively seeking solutions and navigating through them with resilience and an optimistic outlook.

This mindset can significantly impact mental well-being by promoting healthy coping mechanisms, reshaping negative thought patterns, fostering self-awareness and encouraging individuals to concentrate on their strengths and the positive aspects of life.

Are there practices that individuals can adopt to build a positive mindset?

Certainly, cultivating a positive mindset involves various therapeutic strategies that individuals can adopt independently. One approach is journaling, where individuals can document their thoughts, feelings and actions. The 5-4-3-2-1 grounding technique encourages staying present by engaging the senses—identifying things seen, touched, heard, smelled and felt. Different breathing techniques help in relaxation, while self-affirmation, practised by looking in the mirror, fosters positivity.

Creating a gratitude list, praying and following hobbies like gardening or cooking contribute to a positive outlook. Additionally, maintaining social connections by reaching out to friends and supportive groups plays a crucial role. It’s important to note that the effectiveness of these strategies varies among individuals, and a personalised combination tailored to specific needs often yields the most beneficial results in managing emotional intensity.

Are there any misconceptions about the relationship between positive thinking and mental health?

A common misconception about positive thinking is the belief that it requires maintaining a positive outlook at all times, even in the face of painful or heartbreak situations. This misconception is often fueled by messages that emphasise “good vibes only” and suggest that being happy is the only acceptable emotion, labelling expressions of vulnerability as signs of weakness. This phenomenon is associated with toxic positivity, where the projection of constant happiness overlooks the complexity of human emotions.

Suppressing genuine feelings, especially in the context of mental illness, can result in increased frustration, distress, self-criticism, feelings of isolation, denial of problems and an exacerbation of the stigma surrounding mental health issues, deeming them unacceptable or abnormal. It’s crucial to acknowledge and validate a range of emotions for a more holistic approach to mental well-being.

For individuals facing mental health issues, can they incorporate positive thinking as a way to feel better?

Individuals grappling with mental health issues like anxiety, depression, mood affective disorders and psychosis often contend with disorganised and irrational thought patterns. Cultivating positive thinking in such circumstances can be challenging. However, therapeutic approaches such as Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), reality testing therapy, exposure therapy, and occasionally medical interventions are crucial, especially in severe cases. These therapeutic methods are designed to assist individuals in recognising distorted thinking patterns and beliefs, actively challenging them and fostering the development of more balanced and healthier thoughts.

By addressing the root causes and providing coping mechanisms, these interventions play a vital role in supporting individuals on their journey towards improved mental well-being.

Can maintaining a positive mindset help prevent or alleviate certain mental health issues?

Yes, maintaining a positive mindset plays a significant role in both preventing and alleviating certain mental health issues. It contributes to stress reduction, the development of healthy coping strategies, the building of resilience, mood regulation, enhanced motivation and facilitates engagement in daily activities and the pursuit of goals. Individuals with a positive mindset are more likely to seek solutions rather than adopt a victim mentality. Furthermore, those with a positive mindset tend to approach illness with progressiveness and insight, in contrast to individuals with a more pessimistic outlook. However, it’s crucial to recognise that a positive mindset is not the sole solution for mental health issues.

Mental health is complex and influenced by various factors, including genetics, environment, and life experiences. Given the variability of mental health challenges among individuals, professional help such as therapy or counselling may be necessary. Additionally, a balanced and realistic positive mindset involves acknowledging and addressing negative emotions instead of suppressing them. This holistic approach contributes to a more comprehensive understanding and management of mental well-being.