HelpGuide March Newsletter

[View in browser]( 6 Ways to Feel More Optimistic Spring can often be a time of renewed hopefulness and vigor as the days get longer, the weather warmer, and the promise of summer hovers just around the corner. It’s also likely why March was chosen as [National Optimism Month](. But whatever the season, for many of us feeling optimistic doesn’t come easy. Our default response to the world around us is to emphasize the negative, minimize any positives, and anticipate only unfavorable outcomes in the future.  But being optimistic can have many [mental and physical health benefits](. People who are optimistic tend to be happier, more resilient, have better relationships, higher self-esteem, and find more success at work. They can even enjoy improved immunity, better cardiovascular health, and longer lives.  Even if you’re by nature a pessimistic or a glass-half-empty type of person, there are ways to learn how to view life through a more positive, hopeful lens. These six tips can help:  1. Being optimistic doesn’t mean being in denial. Adopting a more optimistic mind frame doesn’t mean you have to ignore the distressing events or personal traumas that inevitably occur in life. Rather, it means not blowing your problems out of proportion or blaming yourself for things outside your control, viewing challenges as temporary, and expecting that positive changes can occur in the future.  2. Build your resilience. Resilience is your ability to tolerate the feelings of stress, anxiety, and sadness that accompany trauma, heartbreak, and adversity—and find a way to rebound from life’s setbacks. Drawing on past experiences, persevering, and finding meaning and purpose in life can help you cope with any challenges you’re facing today, and feel more confident about making it through to brighter days ahead. [Learn more>>](  3. Keep a gratitude journal. Gratitude is like a muscle that you can build. With the right exercises and practice, you can find at least something small to appreciate even on the bleakest day: a kind gesture from a stranger, the feel of the sun on your face, or the love of a pet. Make it a daily practice to look for and record the things that make you grateful. Rather than focusing on the misfortune of your car breaking down, for example, feel gratitude for the friend who’s willing to give you a ride. [Learn more>>](  4. Limit your news and social media exposure. Around-the-clock news and social media coverage means that we’re all bombarded with negative and often disturbing news stories almost the instant they occur anywhere in the world. Extensive exposure to all this tragedy, suffering, and loss can lead to anxiety, stress, and an unbalanced, pessimistic view of life. Too much time on social media can also promote feelings of inadequacy about your life, appearance, or circumstances. [Learn more>>](  5. Practice mindfulness. No matter how much time you spend worrying or strategizing, you can’t predict the future or control what happens. That’s where mindfulness comes in. It can help you reconnect to the present moment, interrupt the worries and worst-case scenarios running through your mind, and become more comfortable with uncertainty. Try this [mindfulness meditation]( to help you find peace in the present moment.  6. Reframe negative thoughts. If you’re a pessimist, you likely view the world in ways that make it seem more threatening than it really is. You may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every anxious thought as if it were fact. You may also discredit your own ability to handle life’s problems. These irrational, pessimistic attitudes are known as cognitive distortions. But there are ways to challenge and break these negative thinking patterns. [Learn more>>](  Whatever issues you're facing at the moment, remember that HelpGuide is always there for you. ­ HelpGuide articles you may have missed Dealing with Uncertainty Life is filled with uncertainty and worries about the future. While many things remain outside your control, your mindset is key to coping with difficult circumstances and confidently facing the unknown.  [Read more]( Antisocial Personality Disorder: Dealing with a Sociopath Know someone who persistently shows no regard for other people and little remorse for their destructive actions? These tips can help you identify antisocial behavior and deal with a sociopath. [Read more]( Agoraphobia Is agoraphobia preventing you from enjoying life? There are ways to overcome your fear and avoidance of situations that can cause anxiety or panic and regain control of your life. [Read more]( Mental health news from around the web Yoga provides unique cognitive benefits to older women at risk of Alzheimer’s disease, study finds (UCLA Health) A new study found Kundalini yoga provided several benefits to cognition and memory for older women at risk of developing Alzheimer’s disease including restoring neural pathways, preventing brain matter decline and reversing aging and inflammation-associated biomarkers – improvements not seen in a group who received standard memory training exercises. [READ MORE →]( Young People Look, Feel Older When They’re Stressed (NC State University) A new study finds younger adults look and feel older on stressful days – but only on days when they also feel they have relatively less control over their own lives. Having a deeper understanding of this phenomenon across all age groups could help  develop interventions that protect our mental and physical well-being. [READ MORE →]( A Healthy Diet is Linked with a Slower Pace of Aging, Reduced Dementia Risk (Columbia University Mailman School of Public Health) A healthier diet is associated with a reduced dementia risk and slower pace of aging, according to a new study. The findings show that a diet-dementia association was at least partially facilitated by multi-system processes of aging. [READ MORE →]( Playing with dogs helps people concentrate and relax, brain recordings show (NBC News) In a study of brain activity, walking a poodle made people more relaxed, brushing the dog improved concentration and playing with her had both effects. [READ MORE →](  Obesity related to depression risk among older adults (News Medical) This new study's findings corroborate previous research suggesting an increased risk of new-onset depression among obese individuals. [READ MORE →]( ­ Mental health helplines In the U.S.: [NAMI Helpline]( at 1-800-950-6264 UK: [Mind Infoline](: 0300 123 3393 Australia: [Sane Australia](: 1800 187 263 Canada: [Wellness Together Canada](: 1-866-585-0445 In other countries: Visit HelpGuide's [Directory of International Mental Health Helplines]( Follow Us: ­ ­ ­ ­ JOIN OUR NEWSLETTER Mental health and wellness tips, our latest articles, resources and more. [Subscribe]( ­ HelpGuide.org International, 515 S. Flower St. Suite 1800, Los Angeles, CA, 90071 This email was sent to {EMAIL} You've received it because you've subscribed to our newsletter. If you would no longer like to receive these, please update your email preferences by visiting the link below. 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