Key takeaways
- Positive psychology exercises, such as gratitude and strengths use, modestly improve well-being and reduce depressive symptoms.
- Cognitive restructuring, noticing and testing automatic thoughts, is a core CBT skill with strong evidence.
- Positive thinking does not mean ignoring problems or blaming yourself for illness.
What the research shows
A meta-analysis of 51 studies found that positive psychology interventions, such as counting blessings or using personal strengths, modestly enhanced well-being and decreased depressive symptoms.[1] (source 1) Cognitive-behavioral therapy, which teaches people to test unhelpful thoughts, is among the best-studied psychological treatments.[2] (source 2)
Three exercises to try
- Catch the thoughtWhen stress rises, write down what you told yourself. Notice words such as always, never or should.
- Test itAsk what evidence supports it, what a friend would say, and what a more balanced view would be.
- Note what went wellEach evening write down three things that went well and why.
Common questions
Does positive thinking cure illness?
No. Optimism may help coping and behavior, but illness is not caused by negative thoughts, and no one should be blamed for it.
Is this the same as therapy?
Self-help exercises are useful for mild problems. For persistent low mood or anxiety, a trained therapist can offer much more.
Sources
- Sin NL, Lyubomirsky S. Enhancing well-being and alleviating depressive symptoms with positive psychology interventions: a practice-friendly meta-analysis. J Clin Psychol. 2009;65(5):467–487. doi:10.1002/jclp.20593
- Hofmann SG, Asnaani A, Vonk IJJ, Sawyer AT, Fang A. The efficacy of cognitive behavioral therapy: a review of meta-analyses. Cognit Ther Res. 2012;36(5):427–440. doi:10.1007/s10608-012-9476-1