Rather than just reminding one’s self to ‘stay positive’ or to practice ‘positive thinking’, what if an individual could choose to be hopeful – despite circumstances – and experience improved health and long life? There is evidence that practicing optimism produces these great outcomes. In 1997, the American Psychological Association determined that optimism measurably improves quality of life in those with depression. In his recent column, Revealing Health: Doorways to Optimism, in Science of Mind’s March 2008 issue, Dr. James Rouse discusses a simple and effective method for cultivating genuine optimism.

Rouse reviewed the September 2008 issue of Psychosomatic Medicine and concluded that optimism has measurable effects on the wellness and survival of both healthy and sick people. His meta-analysis revealed that with “very optimistic” older adults, there was:

• a 55 percent decrease in the risk of death from any cause
• a 23 percent decrease in risk of death from heart disease

These facts are impressive and instructive. So, how does one go about bringing more optimism into daily life and living? Of note here is that Martin Seligman’s research shows that optimism can be learned, just like helplessness and many other cognitive skills, which is encouraging. Relatedly, with persistent optimism comes a sense of gratitude, which we will explore in another post. Let us learn how to create a mind that is persistently optimistic, for health and longevity, and to lift up not only ourselves, but both society and our world.

Rouse’s method is a simple ritual that he calls “Daily Optimism Rituals” (DOR) and which he practices whenever he walks through a doorway: DOR-ways. The DOR-ways method consists of these 3 actions to bring forth optimism:

1. Choose to ask yourself “Am I aligned with my truth?” or simply ask yourself if you feel in harmony with yourself. If not in alignment or disharmonious, ask yourself, nature, Spirit, etc., “What can I do to be more fully aligned or harmonious?”
2. Next, and with active mental intent for rapid focus, promptly work to realign or reharmonize yourself with authenticity and vigor.
3. Choose to have faith in yourself, Spirit, nature, etc., that all that you need to be optimistic is available and accessible to you right now. Realign and reharmonize yourself into wellness, which generates optimism.

Although this is a simple cognitive strategy to shape one’s mental approach to optimism, there is ample evidence that cognitive strategies such as Rouse’s are highly effective, bringing forth energies, ideas, and belief in optimism and subsequently also birthing gratitude, which is closely linked with optimism.

What a dandy little tool to use when one walks through a doorway. What is your DOR-way to optimism?

May we stoke the fires of hopefulness for ourselves, each other, and our planet. May the strong energies of optimism lift us up into gratitude. @DoctorJames

Humans are complex biological and psychological animals with an evolutionary imperative for personal and social survival. We share known basic attributes in terms of human survival that can be summed up with this acronym: HALT: as in, don’t let yourself become too Hungry, Angry, Lonely, or Tired. Although simplistic, paying attention to these basics will keep one generally healthy and well.

But is it enough to just survive? What about growing, evolving, strengthening, thriving? How can we move beyond merely surviving and incorporate thriving into our everyday lives and living? Let us examine four health and wellness practices can substantially broaden a life into thriving and wellness:

• cultivating optimism
• practicing active gratitude
• pursuing social integration
• incorporating touch

CULTIVATING OPTIMISM

The emergent field of positive psychology looks at ways to transform our lives, thinking, and living. It posits that learning and cultivating optimism and practicing gratitude, among other attributes, is cognitively potent and can readily and sustainably refocus one’s life quality toward thriving. For instance, one can always find a downside or generally diminished aspect of an idea, situation, event, or circumstances. Positive psychology says that one can almost always realistically find an upside, expanded, or hopeful aspect in these same contexts. Numerous studies show that those who choose to cultivate optimism live healthier, happier, and fitter lives. Dr. James Rouses’s Daily Optimism Ritual (DOR-ways) is a simple, fast, and effective method for nurturing optimism, and there are other methods, as well.

PRACTICING ACTIVE GRATITUDE

Rather than dismiss this as an impossible ideal, how about discovering and generating gratitude in one’s daily life? Evidence also shows that those who seek out places and spaces in their lives to be grateful and to express appreciation have better life satisfaction. Here are some ways to practice gratitude on a daily basis:

• Practice stating “Thank you”, “I appreciate it”, “Thanks”, or something to someone who has given or helped you or another.
• On your way to work or on arising, express gratitude for another day of life, a good night’s rest, for the reality of pain or illness (for what it can teach or birth), etc.
• Before retiring for the night, identify and write three statements of gratitude for people, places, things, etc., that have occurred that day

As you perform the act of being genuinely grateful, more gratitude experiences will become apparent with ease.

PURSUING SOCIAL INTEGRATION

Humans have tribal origins from the dawn of time. We are a species that does better in relationships with others. Our survival is greater when we gather in community and actively work together toward common goals. The social and health sciences tell us of the advantages of socializing and of interpersonal relationships. There is evidence that Americans are experiencing more social isolation in the past few decades than ever before, with many elderly and others often suffering major health problems arising from the lack of a supportive social network. Seeking out friends and nurturing positive and supportive relationships is a source of help and sustenance, both emotionally and physically, for all involved.

INCORPORATING TOUCH

Human skin contains a plethora of sensors and receptors for cold, heat, pressure, and touch. Given that those for cold, heat, and pressure are linked to survival, it follows that so are the ones for touch. We are immersed in a world of touch from birth and then lovingly touched by our mothers and parents, as well as families and friends. Far too often, this dynamic touching diminishes as we grow older, when biologically it would be healthier to continue being affectionate with others throughout the life span.

It can be a simple matter to restore more touch to one’s life. Firstly, observe how often you touch or are touched. Reflect on when you were touched more often and consider if you are touched enough here and now. Give a quick hug a close friend! Physical exercise in groups is often a highly engaging form of human bonding and touch, in the presence of joy and substantially heightened neural activity and elevated serotonin, social permission is understood and touching is shared: how marvelous! Read about touch, touching, and the connection to health and wellness. Finally, give authentic consideration to volunteering with other humans or animals, who are amazingly sensitive, and where appropriate touch is often profoundly healing and renewing for all.

CHOOSE WELLNESS

The act of choice is empowering. Knowing of healthy behaviors and then choosing to evolve a healthier lifestyle is a matter of empowered and informed choice. By choosing to be optimistic and to express gratitude, one is generating healthy thinking, a more inclusive worldview and broader mind, and a lifestyle that is oriented toward wellness. Proactively seeking supportive, nurturing, and physically affectionate and interactive friends heightens one’s sense of positive selfhood and social belonging.

Choose to be optimistic, appreciative, supportive, socially engaged, and fit for a better life and a better world. @DoctorJames