Today, the calendar reminds us that September 13th is called Positive Thinking Day. Yet I pause and wonder—why should joy and hope be confined to a single date, embalmed like a flower pressed between the pages of a book? Why not let it breathe with us, every hour, every heartbeat, every breath?
In April 2011, a young Indian woman named Arunima Sinha boarded a train, not knowing her life was about to change forever. Confronted by robbers, Arunima resisted – and was thrown from the moving train. She lay gravely injured on the tracks all night, her left leg crushed . Most people would have given up hope in such despair. But Arunima survived, and as she recovered in a hospital in India, she made an astonishing decision: She would not see herself as a victim. Instead, she resolved to become the first amputee to climb Mount Everest. Friends and doctors were skeptical – some even laughed, thinking trauma had broken her spirit . Yet Arunima’s belief in herself only grew stronger. After two years of grueling training – battling pain, learning to walk again with a prosthetic limb, and summoning every ounce of positive determination – she stood triumphant on the summit of Everest in 2013. She had transformed unimaginable tragedy into triumph. As Arunima later explained, “a positive attitude, willpower, and determination can make a huge difference to your life” . Her inspiring journey from a village in India to the top of the world shows the power of positive thinking in action.
A climber celebrates at Mount Everest Base Camp (~5,364 m altitude), symbolizing triumph over adversity. In the face of despair, stories like Arunima’s remind us that a positive mindset can be a powerful force. Of course, we shouldn’t wait for a special occasion to recognize this. September 13th is Positive Thinking Day, but in truth, every day is an opportunity to practice positivity . Life will always bring challenges – we’re all human, and negative energy can surround us – yet by strengthening our positive thinking, we can not only survive hardships but thrive . Below, we explore four research-backed ways to cultivate a more positive mindset, blending wisdom from inspiring real-life experiences with insights from psychology and neuroscience. As the saying goes, life is not a war – it’s a dance of harmony, balance, and growth. Let’s learn how to make our lives a beautiful dance of positivity.
1. Be Hopeful That Things Will Work Out
Hope is the seed of positivity. It means trusting that no matter how dark the moment, better times are ahead. When you have hope, you don’t need to obsess over how things will improve – you simply believe that they can . This optimistic outlook engages a more creative, imaginative part of your brain (beyond the logical side that often limits us to present facts) . Hope was the spark that kept Arunima alive on those tracks and motivated her ambitious goal. And hope can keep all of us going through our everyday struggles, from job setbacks to health scares. Science confirms that maintaining a hopeful, optimistic attitude has tangible benefits. For example, a Harvard study tracking over 100,000 people found that the most optimistic individuals lived 5–15% longer on average than the least optimistic – and were significantly more likely to reach age 85 or beyond . In other words, hopeful people quite literally age more healthily and live longer than pessimists. Optimism is essentially the expectation of good things, and researchers observe that optimists generally experience less distress even when facing life’s challenges . By being hopeful, you cushion yourself against stress and tap into resilience.
It’s important to note that hope is not the same as blind wishful thinking. It’s an active mental stance. Psychologists like Martin Seligman (known for positive psychology) have shown that optimistic people tend to cope better – they frame setbacks as temporary and surmountable, rather than permanent personal failures. For instance, if you don’t get a job you interviewed for, an optimistic mind might say, “That job wasn’t the right fit; something better will come,” rather than “I’ll never succeed.” This hopeful reframing reduces despair and keeps you moving forward. In fact, mental health experts have found that when dealing with despair, a positive, hopeful attitude can help you overcome obstacles that might otherwise paralyze you . Hope energizes you to look for solutions. It also has physiological effects: by reducing feelings of helplessness, hope can lower your body’s stress hormone levels. When you expect that things will work out, your brain and body avoid getting stuck in “fight or flight” panic mode. Over time, hope can become a self-fulfilling prophecy – guiding you to make choices that create better outcomes. So even if negativity surrounds you, try to cling to that sliver of hope that tomorrow can be better. As one study on aging suggests, positive beliefs and a sense of purpose can even buffer against physical inflammation and illness . The act of believing in a brighter future isn’t just motivational fluff – it can have real effects on your mind, your behavior, and even your biology.
2. Seek the Bright Side Every Day
There’s a popular saying: “Every day may not be good, but there’s something good in every day.” Actively looking for the bright side – even in small ways – is a core practice of positive thinking. Admittedly, this can be difficult when life feels overwhelming or when tragedy strikes. But making it a daily habit to find something to appreciate can dramatically shift your mindset. Psychologists note that human brains naturally exhibit a “negativity bias,” meaning we tend to dwell on negative events more than positive ones (an evolutionary mechanism to recognize threats) . To overcome this bias, we have to consciously train ourselves to notice the good. One way to do that is through gratitude. Remind yourself, as the physician who lost her home in a fire did, that things could always be worse, and deliberately identify a few things you’re grateful for each day . It could be as simple as appreciating a sunny sky, a supportive friend, or even the fact that you have food and shelter. This practice of gratitude essentially forces you to look for benefits in your life, even during hard times .
The effects of “seeing the glass half full” are profound. Research has shown that expressing gratitude is linked to a host of health benefits. According to the American Heart Association, people who regularly practice gratitude enjoy better sleep and mood, stronger immunity, and lower risk of depression and anxiety . In other words, counting your blessings doesn’t just make you feel good in the moment – it can literally improve your physical and mental well-being. Looking at the bright side also builds resilience. For example, survivors of disasters often cope by focusing on what was saved rather than what was lost. In everyday life, if you have a bad day at work, finding one positive takeaway (“I learned something” or “At least I have a job when many don’t”) can prevent negativity from spiraling. Neuroscience supports this practice too: positive thoughts and feelings trigger the release of beneficial brain chemicals. Studies indicate that cultivating positive emotions can decrease cortisol (the stress hormone) and boost serotonin, a neurotransmitter that creates feelings of well-being . Over time, consistently looking for the bright side can even rewire your brain. Thanks to neuroplasticity (the brain’s ability to form new neural pathways), focusing on positives reinforces neural networks associated with optimism and happiness . This means that the more you practice daily optimism – like finding your “bright side” moment each day – the more your brain gets trained to default to positive patterns. What starts as a conscious effort soon becomes an automatic habit of mind. In short, make it a routine to seek out something good every day. It could be the key to a healthier, happier life, one day at a time.
3. Believe in Yourself – and Your Brain Will Follow
One of the most powerful forms of positive thinking is self-belief. This means having confidence that you are capable of handling challenges and achieving goals. When you truly believe in yourself, it’s not just a fluffy mantra – it has real psychological and neurological impact. Our opening story is a testament: Arunima’s unshakeable belief that she could conquer Everest propelled her to do what everyone thought impossible. When setbacks arise, believing in yourself flips the script from “Why me?” to “Try me!”. Instead of seeing yourself as a helpless victim of circumstances, you see yourself as a warrior overcoming a test . In fact, experts advise reframing your inner dialogue with empowering affirmations – for example, reminding yourself “I am a warrior, not a victim” – to build resilience . This kind of positive self-talk isn’t just motivational; research shows it can alter your brain’s functioning. Brain imaging studies have found that positive self-affirmations activate reward centers in the brain and can reduce stress responses, essentially “tuning” your brain to be more receptive to progress and growth. In contrast, constant self-doubt or self-criticism can shut down those pathways, reinforcing fear and inaction . Simply put, when you believe strongly in your abilities, your brain mobilizes to help you succeed.
The link between confidence and performance is well documented. Psychologist Albert Bandura’s concept of self-efficacy – the belief in one’s ability to influence events – shows that people who expect to do well generally do better, because they persist longer and use setbacks as learning opportunities. For example, athletes often visualize winning or hitting that perfect shot; this positive belief primes their brains and bodies to actually achieve it. Conversely, if you approach a challenge convinced “I can’t do this,” that belief can become a self-fulfilling prophecy by undermining your effort. Believing in yourself also has tangible health benefits. A positive self-view tends to buffer stress and release feel-good chemicals. As one physician noted, when she finally prioritized joy and self-care, just feeling daily joy led to the release of beneficial hormones in her body, improving her health . Positive beliefs can even affect us at the cellular level. A recent study on aging found that individuals with a strong sense of control over their lives – essentially, a belief that “I can manage what comes” – had significantly lower levels of inflammatory markers in their blood . Lower chronic inflammation translates to lower risk of illnesses like heart disease and dementia. The researchers concluded that these optimistic, confident attitudes were “very powerful” and could actually offset some physical risk factors in aging . In summary, believe in your own strength. When you do, you engage your brain’s capacity to adapt and problem-solve. Challenges start to look like puzzles rather than roadblocks. Every time you overcome an obstacle, it reinforces the neural pathways of confidence, making you even more resilient for the next one. By believing in yourself, you essentially give your brain permission to find ways to turn your deep beliefs into reality.
4. Accept Negative Emotions and Express Your Feelings
Positive thinking does not mean pretending everything is fine or suppressing all negative emotions. In fact, a key to a healthy positive mindset is learning to accept and manage negative feelings in a constructive way. We are not robots – feeling sad, angry, or scared at times is a natural part of being human . Trying to be 100% positive 24/7 is unrealistic and can even be counterproductive (leading to so-called “toxic positivity”). Instead, acknowledge when you feel down or upset, and allow yourself to express those emotions appropriately. Think of negative emotions as signals or “energy drains” that need attention . If you ignore them, they tend to intensify or linger. But if you face them – talk to a friend, write in a journal, cry if you need to – you can release that negative energy so it doesn’t control you . Research supports the value of acceptance. A study in the Journal of Personality and Social Psychology found that individuals who accept their negative thoughts and feelings without judgment experience better mental health in the long run . Paradoxically, accepting that it’s okay to feel bad sometimes actually leads to feeling bad less often. When you stop fighting or berating yourself for having a negative emotion, the emotion tends to pass more quickly, causing less overall distress . In practical terms, if you’re anxious or sad about something, instead of thinking “I must stay positive, I shouldn’t feel this,” try saying “I’m feeling anxious – and that’s understandable. I’ll let it be and it will pass.” This mindset of acceptance helps diminish the sting of the emotion.
Beyond acceptance, healthy expression of emotions is crucial. Psychologists have long known that bottling up feelings can worsen stress and even manifest as physical symptoms. On the other hand, finding a safe outlet – such as confiding in someone you trust or engaging in therapy or support groups – can be profoundly healing. One famous approach is expressive writing: studies show that writing about traumatic or emotional experiences can improve mood, boost immune function, and reduce symptoms of anxiety and depression . The very act of putting feelings into words helps the brain process them, making them less overwhelming. Similarly, simply talking about what’s bothering you can provide relief and perspective. You might have experienced that unburdened feeling after venting to a good friend – it’s as if sharing the load makes it lighter. That’s not an illusion; emotionally, it truly releases pressure. Furthermore, accepting and expressing emotions opens the door to problem-solving. Once the emotion is out in the open, you can start asking: “What is this feeling telling me? What can I learn or change?” For example, acknowledging chronic burnout might be the first step to seeking a better work-life balance. Importantly, acceptance also means understanding that occasional negativity is normal. Life has a rhythm of highs and lows. As long as you don’t get stuck dwelling on the negatives (rumination), you can coexist with them and still have a positive overall outlook. In fact, those who accept unpleasant feelings – but not the notion that their whole life is negative – tend to experience less anxiety and mood issues . By saying “it’s okay not to be okay” sometimes, you actually protect your long-term mental health.
Be wise in how you balance your emotions. Positive thinking isn’t about fighting a war against negativity; it’s about embracing life’s full spectrum while gently tilting the balance toward hope and optimism. Imagine life as a dance – there will be slow songs and upbeat tunes, moments of tension and release. The goal is to find a harmonious flow. Accepting and expressing negative emotions when they arise is like allowing a minor key in the music; it gives depth and resolution when the melody turns positive again.
Takeaways : Weaving Positivity into Every Moment
From a small village in India to communities around the world, people have proven that a positive mindset can light the way through the darkest of times. The science agrees: positivity enhances our resilience, improves our health, and even lengthens our lives . By being hopeful for the future, seeking a bright spot each day, believing in ourselves, and embracing our full range of emotions, we can gradually improve our outlook and our outcomes. Remember that strengthening positive thinking is a practice – much like exercising a muscle. At first it takes conscious effort, but with consistency it becomes part of you. Over time, you’ll likely find that you handle problems more effectively and enjoy life more fully . You may even inspire those around you; positivity can be contagious, uplifting friends and family as well.
As Arunima Sinha’s story taught us, life’s challenges do not have to defeat us. We can choose to see ourselves as dancers in life’s grand dance, moving in step with both joy and sorrow yet always gravitating toward hope, meaning, and growth. Every moment is an opportunity to practice this dance of positivity – not just on Positive Thinking Day, but every single day. By integrating these habits into our attitude and behavior, we make positivity a fundamental fabric of our lives. The result is a life that is not only successful in the face of adversity, but also deeply beautiful – marked by harmony, balance, and an appreciation for the pattern of completion that every experience brings. In the end, a positive mindset is about recognizing the beauty in the journey itself. With hope in our hearts, light in our perspective, confidence in our abilities, and acceptance of our humanity, we can truly make our lives – and the lives of those around us – more meaningful and more positive, one thought at a time.
Sources:
1. Gabayan, L. (2025). 4 Ways to Strengthen Positive Thinking – Psychology Today (Positive Thinking Day insights).
2. Masterson, V. (2022). Women are more likely to live past 90 if they’re optimistic – World Economic Forum (study on optimism and longevity).
3. Levin, D. (2024). The power of positive thinking – Brandeis University (Lachman’s research on positive attitudes and health).
4. The effects of positivity on brain health – Telus Health (neuroscience of positive vs. negative thoughts).
5. American Heart Association (2023). Thankfulness: How Gratitude Can Help Your Health (benefits of gratitude and overcoming negativity bias).
6. Hoffman, B. (2023). The Benefits of Accepting Negative Thoughts and Emotions – Psychology Today (acceptance linked to better mental health).
7. IANS News (2016). Mt Everest amputee climber Arunima felicitated – (Arunima Sinha’s quote on positive attitude and willpower).