Everyone goes through difficulties in their daily life, whether it is a small frustration or a larger problem that is truly devastating, it is easy to become overwhelmed by negativity. Ultimately, this impacts mental health, so we want to offer some advice on breaking this pattern and adding a little positivity into your daily routine.

Some people naturally possess upbeat personalities and choose to see the world through rose-tinted glasses, making some of us with a less optimistic view on life wonder how they manage to keep up their enthusiasm. While training yourself to think more positively may be more challenging for some, you will reap the rewards in the long run as your perception shifts to the bright side.

Redirect negative thoughts

It can, of course, be easier said than done depending upon the severity of your circumstances, but if you find yourself in a never-ending cycle of worry about a particular situation, perhaps it’s time for change. Learning to recognise if it’s a concern you should be giving so much consideration to is key, as if not, you could be giving your valuable time and attention to something more worthwhile.

Own a personal mantra

Many will have certain negative things we say to ourselves regularly that often revolve around comparison to others. Instead, choose an affirmation solely focused on you, something that will motivate and inspire, such as “everything happens for a reason”, “accept what is, let go of what was, have faith in what will be” and “life is short – smile while you still have teeth”. You can find more positivity mantras here.

Repeating this daily can offer some relief from whatever situation you are currently facing, as you know eventually there will be a resolution that will allow you to move on.

Change your language

Any British person will know that, as a nation, we have perfected the art of complaining. Whether it’s about the gloomy weather, lengthy train queues or how everything seems to be going wrong that day, we are adept at focussing on the negatives. 

Next time something frustrating happens, it’s better to consider the context and how important it really is to give your thoughts to, let alone vocalising your annoyance which will only further your feelings of irritation.

If you’ve had the journey from hell getting into work – you missed the bus, had to wait 20 minutes in the rain for the next one, then a lorry rushes past through a puddle and completely drenches you – and some comedian comes along saying “how are you today?”, it could quite obviously be worth a lengthy rant. But what if you decided instead to say “well I’m drenched, but I suppose it can only get better from here, right?” – a simple change in attitude could work wonders.

Gratitude practice

The popularity of gratitude journals in recent years is a testament to a movement towards better mental health. You could start your day by writing down (or just thinking/saying out loud) three things you are grateful for that morning to offer an instant boost to set you on course for the day.

 Likewise, each evening spend a few minutes reflecting on the good things that you experienced. If something didn’t quite go according to plan, consider why that was and what you may be able to do tomorrow to improve the situation.

Experience nature

Anyone who has read my previous articles knows that I am an advocate for getting outside and enjoying a walk in nature. It has been scientifically proven to benefit your mindset and allows time to appreciate the smaller things we normally miss in our hectic daily lives. By slowing down and immersing yourself in the great outdoors, your senses will engage with the sound of leaves rustling, the smell of wild flowers, or squirrels scuttling across your path.

But you don’t have to go out for walk, you can bring the outdoors inside by growing plants or buying faux greenery to decorate your home or workplace. 

Exercise regularly

It doesn’t have to be too exertive – a simple 10 minute walk in nature or relaxing yoga session can help calm you, whilst also releasing endorphins which are known to be important in managing pain and negative emotions.

Be kind to others

Practise random acts of kindness by doing something spontaneously for a stranger, or more regular activities, such as volunteering; these are known to have an uplifting effect. Giving back to others can help you feel fulfilled, taking your mind off negativity. Ultimately, this helps to put your personal circumstances into context in the grand scheme of life, with a future full of possibilities.

This could be something as simple as smiling at the person passing you on the street, saying good morning to the bus driver as you start your commute, or paying for the coffee of the person behind you in the queue. Donating to charity, giving blood or volunteering at homeless shelters are also great ways to spread love and positivity; know that every act of kindness is appreciated by someone!

Don’t be too hard on yourself and expect an overnight shift, but by practicing small acts of positivity daily, it will soon become an ordinary part of your routine. 

“If you can’t find the sunshine, be the sunshine.”

Written by Hannah Bird