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By learning to notice the good in our lives, we make it much more pleasant and, according to scientists, long. Numerous studies show that optimists have a lower risk of heart disease, stroke, and lung dysfunction. Optimism is also correlated with a lower risk of early death from cancer and infections, and with overall longevity. Clinical psychologist David Topor suggests taking a closer look at this relationship.
A study by the American National Academy of Sciences found that people with high levels of optimism live longer lives, reaching the age of 85 and older. The scientists came to this conclusion after analyzing data from two large studies that interviewed about 70 women and about 000 men (white, with a higher socioeconomic status than the main cross-section of the US population).
The first study used testing to assess the level of optimism. Respondents were asked to determine whether they agreed with the statements presented in the questionnaire. The second study was based on a scale of optimism and pessimism in the framework of personality assessment. The task of scientists was to study what interpretation people give to various events in their lives.
It turned out that a higher level of optimism is associated with a longer life expectancy: people with the most positive assessments live to be 85 years old or more. The study took into account factors such as chronic physical conditions (such as hypertension or high cholesterol) and self-care (smoking or drinking).
The researchers did not set out to find an answer to the question of how optimism can affect our life expectancy, but shared some observations. Although some of optimism can be inherited, environment and learning have a significant effect, which means that we can all learn to be more optimistic.
How to learn to see the good in what is happening
Whether we are born optimists or not, it is within our power to take certain steps in this direction. For this you need:
1. Rethink situations
Faced with difficulties, many tend to consider only the negative aspects of the situation, plus everything, considering them unchanged. To rethink the current state of affairs, David Topor suggests looking for positive aspects in it. Ask yourself: “What can I get out of this situation? What can I tell others about when I solve the problem?
2. Set specific goals
We can be realistic, set achievable goals for each day and adjust them as needed. For example, instead of the vast concept of “clean house”, clearly define the areas that are planned to be cleaned: wash the sink, wipe the dust on the shelf, and so on. Research shows that setting goals and being confident in achieving them are associated with optimism.
3. Plan to focus on the positive
You can every day at a certain time, for example, before going to bed, think about the positive events that have happened. What went well? What are we happy with? What are we proud of?
4. Master gratitude meditation
This practice allows us to create a sense of gratitude for the positive aspects of life, whether it be family members, friends, work, or even possessions.
The researchers noted that optimism is associated with strong social ties. Time spent with loved ones and friends, regular participation in group and social events are extremely important: they help us feel our stability in society. The therapist recommends spending time with positive people, with those who support us.
6. Practice a half smile
A psychotherapy technique for coping with sad feelings is to smile for a few minutes each day. If a full smile is not possible, try a half smile. “Pay attention to how it affects your thoughts, mood and level of optimism,” advises David Topor.
Many of us will have to devote time and effort to learn to focus on the positive aspects and notice small moments of happiness. But increasing the probable duration and improving the quality of life is a good motivation to start working in the chosen direction.
About the author: David Topor is a clinical psychologist and professor at Harvard Medical School.