A Healthier Life Starts with Optimism
Unlocking a Longer, Healthier Life - Issue #167
We skip difficult conversations that could transform our careers, relationships, and lives. We choose comfort and remain stuck. The brief unease is worth the long-term gains in our work, relationships, and life.
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I have an uncle who has always impressed me with his unwavering cheerfulness and happiness. Even during some of life’s toughest moments, he manages to maintain a positive outlook. Intrigued by his perpetual optimism, I once asked him the secret behind his happiness. His response was filled with profound philosophy.
He said, "There is a concept called Brahma muhurat, a special time that occurs every day but remains unknown to us. It is believed that whatever you wish for during that time comes true. So, I always strive to keep my thoughts positive. 'Pata nahi kab Brahma Muhurat hai' (Who knows when it's Brahma muhurat)," he would say with a smile. Whenever someone asks him how he is doing, his response is always "Bam Bam," which signifies a fantastic state of being.
Have you met people who stay positive when things are tough? You might wonder how they do it. The good news is, you can learn to be more optimistic too. Research shows that optimistic people tend to live longer and healthier lives. A study of over 70,000 people found that those who saw themselves as optimistic were more likely to live past 85 than those who were less optimistic.
Why Optimists Are Healthier
Optimism is more than being happy. It's about believing you can solve problems and make things better. Here's why optimists tend to be healthier:
1. They handle stress better
2. They have stronger immune systems
3. They make healthier lifestyle choices
4. They recover from illness faster
The Power of Positive Self-Talk
How you talk to yourself matters. Negative self-talk can lead to depression, while positive self-talk can boost your mood and health. Your "explanatory style" - how you explain events to yourself - shapes your outlook on life.
Optimists vs. Pessimists:
- Optimists see problems as temporary; pessimists see them as permanent
- Optimists view challenges as specific; pessimists generalize them
- Optimists attribute good events to themselves; pessimists credit outside factors
Learning Optimism
The good news is that optimism can be learned. Even if you've been pessimistic in the past, you can change your outlook. Here are some ways to become more optimistic:
1. Use the ABCDE technique:
- A: Adversity (identify the problem)
- B: Beliefs (notice your thoughts)
- C: Consequences (recognise how your beliefs affect you)
- D: Dispute negative thoughts
- E: Energise with new, positive beliefs
2. Look for opportunities in difficult situations
3. Focus on your strengths
4. Practice gratitude
5. Visualize your best possible future self
Practical Steps to Cultivate Optimism
1. Keep a gratitude journal
2. Challenge negative thoughts
3. Surround yourself with positive people
4. Set achievable goals
5. Celebrate small wins
Changing Your Explanatory Style
When faced with a challenge, try these steps:
1. Identify the problem
2. Notice your thoughts about it
3. Challenge negative beliefs
4. Find alternative, positive explanations
5. Focus on what you can control
Remember, optimism is a skill you can develop. With practice, you can train your brain to look for the positive in any situation. This doesn't mean ignoring problems, but rather approaching them with a can-do attitude.
The ABCDE Technique in Action:
Let's look at an example of how to use the ABCDE technique:
A (Adversity): You receive a negative review from your boss at work.
B (Beliefs): "I've been working hard and it doesn't matter. I hate my boss and this job. I don't want to see anyone at work. I'm fed up with everything."
C (Consequences): You're furious for days. You call in sick and consider quitting.
D (Disputation): "My boss could have been fairer, but she might be right that I'm not as outgoing as other salespeople. She still wants me to work here, just in a different position. If she disliked me, she could have fired me. Maybe I'm taking this too personally. I like my colleagues and the pay is good. In the store, I'll have more time with colleagues and won't worry about my wardrobe."
E (Energisation/New belief): "I feel less angry. I'm still bothered by the negative focus, but my boss had many reviews to do. It's hard to admit I'm not as outgoing as some colleagues, but it's true. I'm looking forward to spending more time with colleagues in the stockroom and feeling less on edge."
Strategies for Cultivating Optimism
1. Look for Opportunities: In difficult situations, seek out positive alternatives. If someone is late for a meeting, use the time to catch up with a friend or read a book.
2. Focus on Your Strengths: Reflect on your personal strengths like creativity, perseverance, kindness, or curiosity. Choose one and plan how to use it each day.
3. Practice Gratitude: Keep a gratitude journal. Record the gifts and blessings you're thankful for, such as good health, kind gestures, or delicious meals.
4. Visualise Your Best Possible Self: Imagine where you see yourself in 5 or 10 years. This exercise helps you address three questions:
- What are you doing now?
- What is important to you?
- What do you care about and why?
Actionable Advice
When faced with adversity, think ABC. For example, if your spouse is abrupt on the phone, instead of thinking "Maybe they don't love me anymore" or "I'm interrupting them," use the ABC technique to disrupt these negative thoughts.
Use ABC to avoid thinking of a situation as permanent. If you break your diet by eating cake, don't think, "I'll never stick to my diet and will be chubby." Instead, say, "I ate a slice of cake. It was delicious. Tomorrow, I'll return to my diet, and I'm confident I'll see results."
Embracing optimism isn't about ignoring life's challenges or wearing rose-coloured glasses. It's about developing a resilient mindset that empowers you to face adversity with confidence and hope. By practicing the techniques outlined in this newsletter, such as the ABCDE method and gratitude journaling, you can shift your perspective towards a more positive outlook.
Optimism is a skill that can be honed over time, like building a muscle. As you cultivate this skill, you'll notice improvements in your mental health, physical well-being, and overall quality of life.
The journey towards optimism may not be easy, but the potential rewards - including better health, stronger relationships, and increased longevity - make it worthwhile. Start small, be patient with yourself, and celebrate your progress. With consistent effort and practice, you can train your mind to see the silver lining in every cloud, opening doors to a brighter, more fulfilling future.
In case you missed previous issue on Building Better Habits in 2025, here are the highlights:
Start Small for Big Results: Transformation begins with tiny, consistent steps that compound over time, such as reading one page or walking a block.
Focus on Systems, Not Goals: Build daily routines and environments that support positive habits, rather than obsessing over end results.
Prioritize and Protect Your Time: Choose fewer tasks to do well, set boundaries, and say no to what doesn’t align with your priorities.
Kindness and Connection Matter: Small acts of kindness create ripples of positivity in your community, building stronger connections and mutual growth.
Embrace Resilience and Growth: Face challenges as opportunities to grow, stay present, and rise after setbacks to keep progressing.
Thank you for taking out time to read the whole newsletter. We are glad to see you read this message. ☺️
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Meet you on the Third Sunday (3/52) of 2025. Take care!