What Is Positive Thinking in Psychology?
Broadly speaking, positive thinking can be thought of as positive cognitions. This distinguishes positive thinking from emotions, behaviors, and longer term outcomes like wellbeing or depression.
In the research on positive thinking, an agreed-upon definition is still evolving. For example, Caprara and Steca (2005) suggested that life satisfaction, self-esteem, and optimism were indicators that a person was engaging in positive thinking.
Indeed, these concepts may involve positive thinking, but they are also often thought of as positive outcomes that might result from engaging in positive-thinking strategies.
Others have been more precise about what positive thinking involves. Bekhet and Zauszniewski (2013) outlined eight key skills that contribute to positive thinking that can be recalled easily using the acronym THINKING:
- Transforming negative thoughts into positive thoughts
- Highlighting positive aspects of the situation
- Interrupting pessimistic thoughts by using relaxation techniques and distraction
- Noting the need to practice positive thinking
- Knowing how to break a problem into smaller parts to be manageable
- Initiating optimistic beliefs with each part of the problem
- Nurturing ways to challenge pessimistic thoughts
- Generating positive feelings by controlling negative thoughts
You’ll note that this list includes techniques such as relaxation that may or may not be cognitive.
Other researchers have explored the different dimensions of positive thinking and have suggested that positive thinking can be understood as a construct with four dimensions (Tsutsui & Fujiwara, 2015):
- Self-encouragement thinking
This involves thoughts about being one’s own cheerleader.
- Self-assertive thinking
This involves thoughts about doing well for others.
- Self-instructive and control thinking
This involves thoughts that guide performance.
- Self-affirmative thinking
This involves confident thoughts.
As you can see, positive thinking can be defined in different ways. Inconsistent definitions of positive thinking in the research make it difficult to draw clear conclusions about the role of positive thinking in mental health.
For example, Diener et al. (2009) suggest that positive thinking is good for wellbeing, but when positive thinking and wellbeing are measured with the same scales (for example, scales that measure optimism, subjective wellbeing, or life satisfaction), the research may really be saying that something predicts itself, which is not very useful or informative.
Clearer definitions about what positive thinking is and how it’s different from assessments of wellbeing are needed to better understand the actual benefits and importance of positive thinking.
Are There Benefits? 4 Research Results
Given that there are different definitions and components of positive thinking, the benefits of each may be different.
Here we’ll aim to clarify which types of positive thinking are good for mental health and wellbeing and which types might not be so good.
First, positive thinking about the self tends to be good for wellbeing. For example, when people have confidence in their abilities to achieve, they are more likely to succeed and achieve (Taylor & Brown, 1994).
Viewing oneself more positively than others also seems to buffer the effects of stress (Taylor & Brown, 1994). This evidence is mostly consistent with research on self-worth, self-confidence, and self-esteem (Miller Smedema, Catalano, & Ebener, 2010) – processes that may be considered types of positive thinking.
Second, optimistic thoughts are generally thought to be good for wellbeing. It doesn’t seem to matter whether these thoughts are unrealistic or not. Optimistic thinking tends to help people feel better, have more positive social relationships, and cope better with stress (Taylor & Brown, 1994).
Third, positive thoughts or beliefs about control appear to be beneficial. For example, believing that we have control during stressful experiences seems to help us cope better (Taylor & Brown, 1994).
The benefit of positive thoughts about control appears to be consistent with other research on the challenge mindset. When we have a challenge mindset, we believe that we have the skills and ability to handle current stressors. This mindset can be contrasted with a threat mindset, which is characterized by thoughts and beliefs that we can not effectively handle our current stressors (Crum, Akinola, Martin, & Fath, 2017).
The challenge mindset, where we believe we have more control, is more beneficial for us.
Lastly, a general positive outlook toward life, oneself, and the future is considered so beneficial that it is often considered a part of wellbeing itself (Caprara & Steca, 2005). As the philosopher René Descartes once said:
I think, therefore I am.
This seems true when it comes to positive thinking; if we think we feel good, then we do.
What does it mean to think positively?
What our readers think
Negative thinking is clearly unhelpful and unhealthy. But critical thinking—deep reflection, informed by research — is increasingly important in an age of opinion-based blogs, or “created content “ copy-and-pasted from unknown sources. This seems especially true when talking about positive thinking. Can we convince critical thinkers (also some of the most negative thinkers?) to be more positive through empty platitudes or anecdotal evidence?
A big stumbling block for me here is the interpretation of René Descartes’ “I think, therefore I am.” to mean “if we think we feel good, then we do”. I hate to be a downer, but this is a superficial misinterpretation of the original quote. I wouldn’t mind so much, but Cartesian philosophy is such a major contributor to our ongoing (mis)understanding of the brain, mind, reality. Please don’t undermine the otherwise wonderful ideas presented here and alienate critical thinkers. Positive psychology needs to convince them too!
The Affective Neuroscience of Positive Thinking
Positive thinking ‘works’, but works best ‘affectively’ when performed persistently while in a relaxed state. Below is the neuroscience behind this simple idea, which can be easily tested if one gives this slight modification of positive thinking a try.
And it all has to do with the neuroscience of pleasure. Unlike other functions in the brain, from perception to thinking, the neural source of our pleasures are localized in the brain as specialized groups of nerve cells or ‘nuclei’, or ‘hot spots’, located in the mid-brain. These nuclei receive inputs from different sources in the nervous system, from proprioceptive stimuli (neuro-muscular activity) to interoceptive stimuli (satiation and deprivation) to cognitive stimuli (novel positive or negative means-end expectancies), and all modulate the activity of these nuclei which release or inhibit endogenous opioids that elicit the rainbow of pleasures which mark our day.
For example, relaxation induces opioid activity and is pleasurable, but tension inhibits it and is painful. Similarly, satiation inhibits our pleasure when we eat, and deprivation or hunger increases it. Finally, positive novel means-ends expectancies enhance our pleasures, and negative expectancies inhibit them. Thus, for our sensory pleasures (eating, drinking), watching an exciting movie makes popcorn taste better than when watching a dull or depressing movie. This also applies to when we are relaxed, as thinking or performing meaningful activity is reflected in ‘flow’ or ‘peak’ experiences when we are engaging in highly meaningful behavior while relaxed. (Meaning will be defined as anticipated or current behavior that has branching novel positive implications, such as creating art, doing good deeds or productive work)
But again, don’t mind this verbiage, just prove it to yourself
Just get relaxed using a relaxation protocol such as progressive muscle relaxation, eyes closed rest, or mindfulness, and then follow it by exclusively attending to or performing meaningful activity, or in other words, positive thinking, and avoiding all meaningless activity or ‘distraction’. Keep it up and you will not only stay relaxed, but continue so with a greater sense of wellbeing or pleasure. The attribution of affective value to meaningful behavior makes the latter seem ‘autotelic’, or reinforcing in itself, and the resultant persistent attention to meaning crowds out the occasions we might have spent dwelling on other unmeaningful worries and concerns.
References:
Rauwolf, P., et al. (2021) Reward uncertainty – as a ‘psychological salt’- can alter the sensory experience and consumption of high-value rewards in young healthy adults. Journal of Experimental Psychology: General (prepub)
https://doi.apa.org/doiLanding?doi=10.1037%2Fxge0001029
A more formal explanation from a neurologically based learning theory of this technique is provided on pp. 44-51 in a little open-source book on the psychology of rest linked below. (The flow experience is discussed on pp. 81-86.)
https://www.scribd.com/doc/284056765/The-Book-of-Rest-The-Odd-Psychology-of-Doing-Nothing
More on the Neuroscience of Pleasure
Berridge Lab, University of Michigan
https://lsa.umich.edu/psych/research&labs/berridge/research/affectiveneuroscience.html
The article seemed well written, though there were a few places where the writing seemed unclear to me.
I would recommend, though, that the author consider the work of Dr. Joe Dispenza,
whose programs reach millions every year. It would be wonderful for this
article to include some of his research findings about the placebo effect. His work has been scientifically validated to the point that NIH has approached him with the hope of studying his work.
I feel that without looking at Dr. Dispenza’s work, it is a disservice to belittle the Law Of Attraction, as it represents a lack of understanding of ‘The Field’. It would also be so helpful to include a consideration of the work of Lynne McTaggart, a UK researcher, who is changing the planet with her understanding of how to use group intention to create change in the physical world.
Dr. Joe Dispenza’s and Lynne McTaggart’s work are by no means pseudo-science, as this author would seem to imply by her comment. I felt that the author was relying far more on studies that are 15, and even 33 years old, rather than looking at the scientific knowledge we have available today. As a result, the article felt quite ‘outdated’ to me.
Good day Maryanne,
You mention a few interesting points! As always, we encourage comments and insights from our readers and appreciate the sharing of your thoughts.
Best regards,
Annelé
I like it because it gives a new dimension for thinking about past present and future and also because it helps me a lot to understand how mind works in a tough situation . So I’d like to register my appreciation for the useful content of this article
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Wishes By.TWINKLE M.SHOWZHANEEM