---
title: Positive psychology and resilience
url: https://mbmi.org/mind-body-basics/positive-psychology
description: What positive psychology interventions can do for well-being and mild depression, how cognitive reframing works, and how to build resilience.
author: Mind and Body content team
last_updated: 2026-10-26
---
# Positive psychology and resilience

Resilience is the ability to adapt well to difficulty. Research suggests it can be strengthened with practice, including the thinking skills used in cognitive-behavioral therapy.

## 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)


> From the MBMI Archive: [Positive Thinking](https://mbmi.org/archive/mind-body-basics/positive-thinking) — The institute's page on negative thinking traps and cognitive restructuring, 2006–2009.


## Three exercises to try

1. **Catch the thought.** When stress rises, write down what you told yourself. Notice words such as always, never or should.
2. **Test it.** Ask what evidence supports it, what a friend would say, and what a more balanced view would be.
3. **Note what went well.** Each evening write down three things that went well and why.

> From the MBMI Archive: [Resiliency](https://mbmi.org/archive/mind-body-basics/managing-stress/resiliency) — The institute's essay on turning hardship into a new normal.


## 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

1. 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
2. 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