Instruments for Cultivating Positivity

Tools for Cultivating Positivity

In partnership with our pals at Miami Cocktail Firm

Niyc Pidgeon

The ability of positivity has some potent advantages for our total well-being. And happiness, as they are saying, is contagious. On this three-part collection, we’ve teamed up with Miami Cocktail Firm to discover what it means to have hope, what makes our lives significant, and methods to discover—and embrace—the enjoyment inside and round us.

Constructive psychologist Niyc Pidgeon believes that being optimistic isn’t about being blissful on a regular basis. As an alternative, she says, optimistic psychology is about with the ability to climate the storm in order that the good things outweighs the unhealthy. And there are easy instruments, which she shares under, for seeing the brilliant aspect and turning issues into alternatives. By adopting a progress mindset when dealing with life’s inevitable challenges, Pidgeon says we construct resilience and grit, which makes it simpler to seek out the silver lining in nearly any scenario. And once we’re considering extra positively, we’re ready to soak up info extra simply, attain our targets sooner, discover extra which means and objective in life, and construct higher relationships. So optimistic psychology isn’t simply carrying rose-colored glasses on a regular basis and ignoring actuality. It’s studying methods to shift your perspective by doing one thing—large or small—that not solely makes life look a bit of sunnier but additionally makes you are feeling higher each day.

A Q&A with
Niyc Pidgeon, MSc


How do you outline what it means to be optimistic?


Constructive psychology isn’t nearly optimistic affirmations or optimistic considering. Being optimistic means doing issues in your day by day life that may allow you to really feel higher extra of the time. Now, I’m not saying the entire time; I’m saying extra of the time. To be optimistic on a regular basis just isn’t the purpose as a result of we are able to run the chance of forcing ourselves to look or to be one thing that we’re not feeling on the within. If there’s a dissonance between how you are feeling on the within and the way in which that you just present up on the skin, it turns into energetically exhausting.

“Fifty p.c of your happiness is genetic. Solely 10 p.c relies in your circumstances. And 40 p.c is in your management.”

In optimistic psychology, we wish to deal with the method somewhat than the purpose. A part of the method is indulging in easy practices that may assist make you are feeling higher. Which may imply looking on the challenges and discovering the blessings in them. Reasonably than saying that issues ought to be good the entire time or you need to really feel good the entire time, take a second to say that you just haven’t been feeling good. Issues haven’t been nice. We’ve skilled plenty of change this yr. Issues have been robust. We’ve actually been examined, and it’s okay to have a foul day. However you can even select to search for the hidden gems inside these items.


The place does optimistic psychology slot in when issues are objectively unhealthy?


Constructive psychology is sort of a safety in opposition to destructive experiences. It’s a possibility for us to see issues another way. Sonja Lyubomirsky, a optimistic psychologist, did a foundational piece of analysis within the science some years in the past. It was known as the happiness pie. In that happiness pie, she discovered from her analysis that 50 p.c of your happiness is genetic. Solely 10 p.c relies in your circumstances. And 40 p.c is in your management. Most individuals may imagine that it’s principally your circumstances that trigger you to not really feel good. However even in your circumstances, you may have a possibility to have the ability to select a distinct method. Daily and each second you get to decide on. For those who don’t really feel good, what’s one optimistic motion or step that you might take for your self proper now?

The optimistic step may be doing nothing. It may be giving your self an hour of devoted time in your personal self-care and your personal psychological well being—giving your self a break somewhat than pushing and beating your self up and talking negatively to your self on a regular basis. The optimistic stuff doesn’t at all times must imply do extra or take extra motion. It might probably imply do much less, go inward, do that work, learn this e-book, be variety to your self.


How will you use optimistic psychology to seek out objective in your life?


Your objective is what drives you ahead and motivates you. It’s what you’ll do even in the event you weren’t getting paid for it. It’s that larger mission and that larger imaginative and prescient that means that you can be, do, create, and have all the pieces that you just want on this world. To search out your objective is to dwell with extra which means.

“When folks undergo adversity and problem, some stop, however others not solely determine to outlive—they go on to thrive and carry out higher than ever earlier than.”

It may be that you just do an train to look backward somewhat than ahead. One of many instruments of optimistic psychology is to do a life evaluation or abstract. Write down your life story as a place to begin and look via your life story for the defining second the place you’ve both had an enormous perception or a perspective shift or a trajectory change. That may be one thing large, like having a child, or it may be one thing small.

We regularly have a look at the issues somewhat than the alternatives. If we might shift an issue to be a optimistic or studying or growth-focused expertise, how completely different would our lives be? So I at all times ask folks to discover the place they’ve had a defining second or a pivotal level of their life or they’ve completed or skilled one thing that was difficult or that they did effectively on that they might maybe lean additional into.


How can we flip these experiences into optimistic feelings?


One piece of it’s figuring out the defining moments. The opposite piece is then doing the stock—a abstract of all the great issues. Defining moments may be good, they may be unhealthy, or they may be impartial. However upon getting your life abstract, remind your self of the entire stuff you’re grateful for: the achievements, accomplishments, stuff you’re happy with, stuff you wish to rejoice. It’s an amazing checklist to make as a result of we overlook how superior we’re. Particularly in the mean time, when there’s an unstable basis on the planet, persons are on the lookout for stability and certainty and management and fact and somebody to belief. If you discover that inside your self first, you’re at all times going to have the ability to keep a steady heart it doesn’t matter what’s happening on the planet.


How does optimistic psychology assist us construct resilience?


When folks undergo adversity and problem, some stop, however others not solely determine to outlive—they go on to thrive and carry out higher than ever earlier than. It sounds primary, however the analysis comes right down to hope. There are different components, like social assist, however hope is the guiding theme. What will help folks get via laborious occasions is taking a look at what is feasible and having one thing to deal with.

Tough occasions will help us in a few methods. We develop assets for change administration. We all know that anything that occurs—no matter day by day disasters go on—doesn’t matter. It’s insignificant. We’ve got a deeper understanding of what it means to expertise terror or concern or damage or upset. You’re going to be higher outfitted for future challenges, it doesn’t matter what they appear like. In psychology, it’s known as a switch of confidence. For those who develop confidence in a single space of life or with one expertise or one sensible scenario, then you possibly can go on to switch that confidence into one other space. You present up in your work life in a greater method, otherwise you’re extra assured in your capacity to expertise, navigate, and overcome different challenges. You’re telling your self, Don’t fear. You’ve received this subsequent time—it’s going to be okay. Confidence retains you going.

The Greatest Potential Self:
An Train for Hope and Optimism

Sit for twenty minutes and picture your life sooner or later when all the pieces has gone in addition to it presumably might. It may very well be a full image of your life, or it may very well be a sure space of your life.

Write about the way it feels, what it seems to be like, who’s with you. What feels thrilling about it? What are you carrying?

Go into a great deal of element. Placing your self in that future place brings up emotions of hope and optimism. These emotions are capable of be sustained. You are feeling it then, and also you proceed to really feel that stage of hope and optimism by having one thing optimistic to deal with sooner or later.


What are some day by day habits for cultivating a extra optimistic angle?


For those who really feel your self getting right into a destructive mind-set, go for a stroll or play your favourite music and have a three-minute dance get together. Strive doing breathwork, like breath of fireplace from Kundalini, or meditating for 3 to 5 minutes.

There’s additionally one thing known as stretching happiness. It’s savoring the second, the great issues. You’re being current, and also you’re having fun with the second.

“We regularly have a look at the issues somewhat than the alternatives. If we might shift an issue to be a optimistic or studying or growth-focused expertise, how completely different would our lives be?”

It’s also possible to savor recollections from the previous by recalling occasions while you felt blissful or joyful or cherished. When it comes to hope, you can even do that sooner or later. To stretch the happiness, you go into the previous, current, and future, and your future one is one thing that you just’re enthusiastic about. It may very well be that you just’re going for a stroll later within the day and also you’re excited to get outdoors. It may very well be wanting ahead to being on the telephone with somebody. It’s deliberately taking a look at what’s going to be good sooner or later. That may be writing a listing of the issues that convey you pleasure, like strolling, being on the telephone with pals, dancing round the home, or having a pleasant scorching bathtub—make it micro. Then schedule these commitments for pleasure into your calendar on a day by day and weekly foundation.

Niyc Pidgeon, MSc, is a life coach centered on optimistic psychology and feminine entrepreneurship. Pidgeon is the creator of Now Is Your Likelihood, a thirty-day guidebook for optimistic life change. She additionally hosts on-line programs on profession and finance points.

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