Spotlight on Positive thinking

Tu r n y o u r g l a s s f r o m h a l f- e m p t y t o h a l f-f u l l w i t h o u r e x p e r t s ’ a d v i c e o n d e v e l o p i n g a p o s i t i v e m e n t a l a t t i t u d e

When there is so much bad news in the world, facing life’s challenges and looking on the bright side can feel impossible. But developing a positive mindset means we’re not always looking for negatives. Thinking this way has even been linked to reducing stress and improving resilience* .

The basics

everyone needs help with. ‘Most of my clients might be thriving in one area of their life and thinking this comes at a cost in another,’ says Wendy. ‘A lot of my work is to show that isn’t the case.’

To transform the way we think, Dr Johnstone suggests we start by identifying the unhelpfulness of negative thoughts. ‘Asking: “What’s the effect of thinking this way?” can help us recognise when a train of thought is adding to anxiety.’

The solution

As Wendy explains, a positive life is built from the inside out. ‘The problem is, everyone’s trying to change their external world, hoping it’ll make them feel better. But changing your internal state changes everything.’

One easy way we can twist our mindset is by speaking to ourselves with love. ‘Use affirmational language,’ says

+ + + ‘ 7-9 Rather than think “I can’t do this”, a positive mindset adds the word “yet” – so it becomes “I can’t do this yet” Dr Johnstone, psychologist at the College of Wellbeing‘ s et” at g ‘ R “I a p Positive thinking doesn’t mean you have to be happy all the time, it simply refers to a mindset where you approach hardship in a more productive way. Dr Chris Johnstone, psychologist at the College of Wellbeing, explains that ‘When we’re anxious, it’s easy to focus on the worst that can happen. Instead, we could ask ourselves: “What’s the best that can happen here, or what’s most likely to?”’ This helps us become more solution-oriented and makes challenges feel less daunting. Life coach Wendy O’Beirne (thecompletioncoach.co.uk) suggests this is something

HOURS

of sleep a night can help you think more clearly**

No matter where we are, something can change internally that makes us feel better Wendy O’Beirne, life coach‘ makes er ach ‘ No som in

Wendy. ‘You wouldn’t tell a child, “Your exams are going to go terribly”; you’d say, “Do your best”.’ When we’re struggling with something, she recommends stepping away and telling ourselves,

‘Even if I find this difficult,

I’ll still be able to get through it.’

The limits

Like every wellness trend, positive thinking can only go so far. It can’t cure bigger circumstantial problems, like grief or debt, but Wendy explains, ‘It’s not about living a life with no problems, it’s about how you handle them.’

Suppressing sadness or frustration and forcing yourself to be positive will make things worse

in the long run. The key to avoiding this, says Dr Johnstone, is to develop fexible thinking – equally considering the best outcome (this helps us recognise opportunities), the worst outcome (to become aware of risks) and the most likely outcome (to stay focused on reality). By doing this, he says, ‘We can look at how to make the best options more likely.’

Unsurprisingly, the positives outweigh the negatives. For Wendy, the most important thing to remember is that we are never stuck. ‘On any level, no matter where we are, something can change internally that makes us feel better.’

Quick ideas to practise positivity

GRATITUDE JOURNALS

Write down three things every day that you’re grateful for to help you focus on the wins.

TAKE TWO

Give yourself verbal encouragement while you do household tasks, like boiling the kettle or washing your hands, so they become habits. Statements like: ‘I trust myself to find solutions’ or ‘I am enough’ may feel silly at first, but you’ll soon start to believe them!

TAKE A BREATH

When you have a negative thought, rather than catastrophising, hold it in your head while breathing deeply. This will help you think of a different way to approach the idea.

LOOK AFTER YOURSELF

To enable you to think more clearly, it’s important to get enough sleep. As Wendy says, ‘You ask anybody that’s had no sleep whether they made good decisions the next day!’

BE INTENTIONAL

Taking a moment in the morning to visualise how you want to be today, how you want to handle things, will make finding both long- and short-term solutions more likely.

Pooch perfect

G o i n g o u t a n d a b o u t w i t h y o u r d o g i n t h e s u n s h i n e? T h e s e t r e a t s c o v e r a r a n g e o f o c c a s i o n s t o h e l p k e e p h i m h a p p y

FOR THE CATCH-UP WITH FRIENDS

Pedigree Medium Dog Dentastix Chews 5 pieces 128g, £1.25* (98p/100g) While you stop to chat, keep Fido busy with Dentastix. He’ll be helping to clean his teeth at the same time, as they’re scientifically proven to reduce the build-up of tartar by up to 80%. Win-win!

FOR THE DAY OUT

Bakers Allsorts Dog Treats

98g, £1* (£1.02/100g) This little bag of tricks is filled with treats in a variety of shapes and flavours. And they’re made from quality ingredients, with no added artificial colours, flavours or preservatives, so you’re giving him goodness too.

FOR THE LONG WALK

Crave Grain-Free Protein Strips Dog Treats with Duck 7 x 55g, £2.50* (65p/100g). Give your furry friend a burst of extra energy to race around with this 100% natural duck treat. Each strip is grain-free, with no artificial colours or flavours.

FOR THE BARBECUE

Bakers Sizzlers Bacon Meaty Treats 90g, £1* (£1.11/100g) Your dog eager to join in with the barbecue? Give him these low-fat treats instead – they don’t just look like bacon, they taste like it too!

4 TIPS... …FOR SUMMER DOG WALKS

1. ALWAYS TAKE WATER Buy a portable water bowl to keep your pet hydrated when you’re out and about. 2. WALK WHEN IT’S COOLER Head out early in the morning and in the evening to reduce the risk of heatstroke. 3. KEEP TO THE SHADE Beware of sun-heated pavements as they can easily burn paws. Do the hand test: if it’s too hot for your hands, it’s too hot for paws. 4. USE SUNSCREEN Apply a pet-safe product to exposed skin such as his ears and nose.