Staying Optimistic During Difficult Times—The Powerful Link Between a Positive Mindset and Health
“I have been feeling more down recently, especially with the colder temperatures making me stay inside more than before and with the holidays just not being the same this year due to COVID. What can I do to feel better? ”
Dear Blue Holiday,
With a global pandemic, economic uncertainty and political unrest, this year has certainly given us a lot to feel stressed out and worried over. At times it may feel like there’s nothing to feel excited or happy about. However, today I want to share with you that it is possible to shift our mindset and experience joy each day despite the current circumstances.
Each of us has a “happiness set point” or “happiness quotient”, commonly referred to as HQ. About 50% of our HQ is determined by genetics. Another 10% is determined by external circumstances (like our job, house, marriage, or a global pandemic!). However, the remaining 40% is determined by our own attitudes, mindsets, and actions. Are we optimistic and cheerful or bitter and negative? Do we cultivate gratitude or are we resentful? Are we generous with our time or are we selfish?
Furthermore, multiple research studies* have shown that having a positive mental outlook regardless of external circumstances has an incredibly powerful impact on our physical health:
*A UK study with over 8,000 participants found that those who were more optimistic had a 30% lower risk of heart disease.
*A longitudinal study with over 70,000 women conducted over 10 years found that those who were most optimistic were at significantly lower risk for heart attack and stroke.
*Even among those who already suffer from heart disease, a positive mindset can benefit their health: a US Health and Retirement study found that among participants with stable cardiovascular disease, those with a more positive outlook had much lower risks of a heart attack.
Researchers attribute these findings to the fact that negative emotions cause a release of stress hormones and trigger a stress response (higher blood pressure and heart rate). Those who tend to be more optimistic are able to avoid this stress response and the consequent damage it does to their health.
So what are some effective but realistic habits we can begin practicing today to spark joy and positivity despite these difficult times? Here are a few I recommend:
Send a handwritten letter to a loved one, a good friend, or an essential worker. This not only brings them joy and comfort; it also gives you a sense of fulfillment and meaning. Try it, you will not regret it. Shifting your focus off of yourself and your own problems can be very therapeutic.
Try practicing gratitude every day. It can be as simple as saying three things you are grateful for out loud. I know you’ve probably heard this one many times, but it’s repeated for good reason. Gratitude shifts our mindset towards the positive (which we so often take for granted), and helps put things in perspective. In a research study with patients suffering from heart failure, those who kept a gratitude journal for 2 months (simply listing 3-4 things they were grateful for each day) had lower heart rates during stress-tests as well as lower levels of inflammatory hormones.
Spend some time each day listening to your favorite music! Listening to music brings back positive memories and provides an escape from daily worry, stress, and negativity. Research has also shown that it can also lower blood pressure, quell anxiety, enhance our mood, and improve sleep.
Wishing you and everyone a healthy and meaningful holiday and new year!