WHAT
Cultivating an optimistic mindset is a core part of building resilience, which is vital during times of change and uncertainty. Optimism is generally associated with expecting good things to happen in the future, but it can also apply to our thinking or explanatory style. Optimistic thinkers have a way of looking at, or “reframing” negative events--like getting a bad review at work--and not taking it too personally, not thinking that it will last forever, and not letting it impact every area of their lives.
WHY
Optimistic thinking is associated with better health and performance, and can help us navigate adversity and maintain forward momentum through tough times. Understanding that we have a choice in how we think about the events that impact us is a powerful tool to shape how we feel, which impacts our actions as well as our physical health.
It’s important to note that reframing is not just about turning the negative into positive. It’s about helping us become more accurate and productive in our thinking, depending on the context. Research has shown that we can learn this strategy of reframing through consistent practice over time.
HOW
Begin with awareness. Start by getting familiar with how you think, and acknowledge that you have the ability to choose the ways you frame what’s happening around you. A good time to tune in is when your thoughts are generating feelings or behaviors that you know aren’t productive in that moment.
Create space between you and your thoughts. Sometimes putting a little distance between your thoughts and yourself is all you need to examine them more objectively. Take a deep breath and write down what you’re thinking. Then ask yourself, “how do I feel as a result of what I’m thinking?”
Choose to accept or reframe. You may not need to change what you’re thinking, but simply observe your thought, and let it go. You can also try to generate some alternative thoughts:
Seek opportunities in the face of threats. Human beings are really good at spotting threats because it’s helped our species survive. But instead of threats, we can often choose to see opportunities in the same situation. What are some of the good things I might learn about myself or others through this challenge? How are circumstances providing me with new pathways to do or experience things I wasn’t able to before?
Rethink obligations into privileges. If you take a moment and reflect on all of the obligations in your life, you can probably figure out that most of them are things you can also be grateful for. Try shifting “I have to” to “I get to”. For example, I have to go to this meeting vs. I get to see my hard-working coworkers. I have to do this presentation vs. I get to share my passion with others. How does that subtle shift change your motivation or your mood?
Grab control amid the chaos. In volatile and uncertain circumstances, focusing on things you can control can dampen the physiological stress response our bodies mobilize. What if you focused on one productive action instead of ruminating about all of the unknowns? Think of one small thing you have control over right now, like standing up every hour while working from home and doing five push-ups to keep your energy going throughout the day.
Look outward instead of inward. In the midst of challenging times, it’s easy to get stuck in a victim mentality and focus on our own losses, or how circumstances are impacting us negatively. Take a breath and look outward, and make the shift from “me” to “we”. How are others struggling? What can I do to help? What can we do to overcome these adversities together?
Reflect. If you tried to reframe your thinking, what changes did you notice afterward? Did the process help you feel different emotions, calm your physiology, or lead to more productive behaviors? Did it help you feel less stuck?
Resources
Resilience Labs
Learn about our virtual workshops for teams and organizations.
Authors
Eudaimonic by Design is a global network of consultants, facilitators and systems thinkers who share a passion for the science of well-being and believe that organizations must be designed to enable it. We harness the best of scholarly thought and years of practical experience to help people be truly engaged, act ethically and pursue excellence.
Sign up to our Resource Library
Get first-hand access to our rich resources, exclusive insights, and the latest updates from thought leaders in resilience. Enhance your understanding and stay ahead with EUBD.