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The Power of Positive Thinking: A Habit Worth Building
In honor of Positive Thinking Day, Sept. 13
Can thinking positively actually make a difference? Research says yes. But it’s more than wishful thinking or surface-level optimism. Positive thinking is a habit, and like any habit, it can be built over time.
At The Menninger Clinic, we know that mindset matters. Whether you’re navigating depression, anxiety, trauma, or substance use, the way you think about yourself and the environment around you can influence how you heal. Let’s take a look at why our brains naturally lean negative, what science says about optimism, and how to build a more hopeful perspective.
Why Positive Thinking Doesn’t Come Naturally
Our brains are wired for survival, not happiness. This is known as negativity bias, the tendency to focus more on negative events and threats than on positive ones. While this trait may have helped humans stay alert to danger, today it often leads to overthinking, worst-case-scenario planning, and difficulty celebrating progress.
This can create a loop of anxious, critical thoughts that come all too easily. But that doesn’t mean they’re permanent. According to an article in the National Library of Medicine, adults tend to remember and process negative information more readily than positive experiences, even when the emotional intensity is the same.
Small Shifts That Can Make a Big Difference
Here are a few practical ways to start rewiring your thoughts to be more helpful and hopeful:
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Catch the spiral.
When something goes wrong, pause and notice what your brain is saying. Are you assuming the worst? Being hard on yourself? Awareness is the first step.
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Reframe your thoughts.
Try looking at the situation differently. Instead of “I can’t do anything right,” try “This didn’t go as planned, but I can learn from it.” This technique is common in cognitive behavioral therapy, a proven method for treating depression and anxiety.
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Celebrate the small stuff.
Make a habit of writing down three good things each day, no matter how small. A study by UC Berkeley found that this practice can increase happiness and reduce symptoms of depression over time.
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Prioritize connection.
Spending time with people who are encouraging and grounded can help shift your own internal voice. Positivity is contagious.
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Be patient with yourself.
This is a long game. Some days will be harder than others, and that’s OK. The goal isn’t to avoid negative thoughts altogether. It’s to learn how to respond to them in a healthier way.
Why Positive Thinking Matters in Mental Health and Recovery
Hope is more than a feeling. It’s a proven ingredient in mental health recovery. According to the Substance Abuse and Mental Health Services Administration (SAMHSA), hope, purpose, and connection are key components of successful recovery from substance use and mental health challenges.
At Menninger, our approach is rooted in those principles. From the first conversation to ongoing therapy and psychiatric care, we not only look at your current recovery goals, but also set you up for future success.
“We help clients practice positive thinking not as unrealistic optimism, but as a tool for building resilience,” says Dr. Shawn Hirsch, senior psychologist with the Outpatient Assessments department. “When people begin to recognize their own capacity for growth and healing, it can change the course of recovery dramatically.”
A Habit to Start Today
Thinking positively doesn’t mean pretending everything is fine. It means learning how to give yourself grace, recognize progress, and believe in your ability to grow through hard things. This mindset gets easier and more natural the more intention you put behind it.
In honor of Positive Thinking Day, and every day moving forward, we invite you to take one small step toward a more hopeful perspective. Whether it’s reaching out for support, reframing a hard day, or writing down something that went well, you’re building something that can change your life.