Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude – Ralph Waldo Emerson
In the midst of a world grappling with numerous challenges, from public health and world crises to personal struggles, discussing negativity becomes crucial for our collective well-being. Negativity can be understood as a cognitive and emotional response characterised by pessimism, cynicism, or a focus on perceived threats, failures, or shortcomings. From a physiological standpoint, negativity is mediated by various brain circuits and neurotransmitter systems.
One of the key brain regions involved in processing negative emotions is the amygdala, which plays a central role in detecting and responding to threats or potential dangers. When we experience negativity, the amygdala becomes activated, triggering a cascade of physiological responses associated with the “fight or flight” response, such as increased heart rate, sweating, and heightened arousal.
Other brain regions involved in negativity include the prefrontal cortex, which is responsible for higher-order cognitive functions such as decision-making and emotional regulation. Dysfunction in the prefrontal cortex can lead to difficulties in regulating negative emotions and maintaining a positive outlook.
From a behavioral perspective, negativity can serve adaptive functions in certain contexts. For example, being attuned to potential threats in the environment can help us anticipate and avoid danger, thereby increasing our chances of survival. Additionally, negative emotions such as sadness or guilt can motivate behavior change and prompt us to reevaluate our actions or decisions.
However, prolonged or excessive negativity can have detrimental effects on mental and physical health. Chronic stress associated with negative emotions has been linked to a range of health problems, including cardiovascular disease, immune dysfunction, and psychiatric disorders such as depression and anxiety.
Optimism, on the other hand, is characterised by a general tendency to expect positive outcomes and to interpret events in a favourable light. From a physiological perspective, optimism is associated with activation of brain regions involved in reward processing and positive affect, such as the ventral striatum and orbitofrontal cortex. Optimistic individuals may also exhibit enhanced resilience to stress and better coping mechanisms in the face of adversity.
Pros of optimism include improved psychological well-being, better physical health outcomes, and enhanced resilience in the face of challenges. Optimistic individuals tend to experience lower levels of stress, greater life satisfaction, and stronger social relationships.
However, there can also be potential downsides to excessive optimism, such as unrealistic expectations, poor decision-making, and a lack of preparedness for potential setbacks. Blind optimism can lead to ignoring warning signs or failing to adequately plan for the future.
What can we do to improve our mental well-being?
A systematic review and meta-analysis conducted by Diniz et al. (2023) found that gratitude interventions have significant positive effects on mental health and well-being. The meta-analysis demonstrated that patients who underwent gratitude interventions experienced greater feelings of gratitude, better mental health, and fewer symptoms of anxiety and depression. Moreover, they experienced other benefits such as a more positive mood and emotions.
One simple gratitude practice is keeping a gratitude journal. This involves regularly writing down things that you are thankful for or that bring you joy and appreciation. Each day, take a few moments to reflect on positive aspects of your life, such as supportive relationships, personal achievements, or moments of beauty and kindness.
To begin, set aside a specific time each day to write in your gratitude journal, such as in the morning or before bed. Start by listing three things that you are grateful for that day, no matter how big or small. These could be simple pleasures like enjoying a delicious meal, receiving a kind gesture from a friend, or experiencing a beautiful sunrise.
As you continue this practice, try to be specific and detailed in your descriptions, focusing on why each item on your list is meaningful to you. Reflecting on the positive aspects of your life can help shift your perspective away from negativity and cultivate a greater sense of appreciation and contentment.
You can keep your gratitude journal in a traditional paper format, using a notebook or journal, or you can opt for a digital format, such as using a gratitude journaling app on your smartphone or computer. Choose the format that feels most convenient and accessible to you, ensuring that you can easily incorporate the practice into your daily routine.
Over time, the gratitude journal exercise can help rewire your brain to pay more attention to the good things in life and develop a more optimistic outlook. By regularly acknowledging and savoring moments of gratitude, you can build resilience against stress, boost your mood, and enhance your overall well-being.