Mood makeover: The power of a positive mindset

Taking an active approach to managing your mood can have transformative benefits. Positivity isn’t about feeling better right now; research from Cambridge University Press shows that maintaining a positive mindset can enhance resilience, increase cognitive flexibility, and help build emotional strength to handle life’s ups and downs.  

Positive emotions promote neuroplasticity—the brain’s ability to adapt and grow—enhancing mental agility, emotional control, and social connections. In contrast, a consistently negative mindset can drain our mental energy, pull focus from cognitive processes, lower productivity, and even impact physical health.  

By embracing strategies like behavioral activation, we create opportunities to reinforce positivity and lay a foundation for long-lasting emotional well-being.  

Why is it important to take an active role in managing your mood?  

The benefits of positivity reach far beyond the emotional relief of simply feeling better — research shows that positivity fuels resilience and hope for a better future. The brain functions better with a positive mindset, with increased neuroplasticity in areas that boost cognitive ability, pro-social behavior, and emotional regulation, among other significant functions. A negative mindset pulls metabolic resources to areas of the brain resulting in near-opposite effects, including reduced processing ability and a decline in physical performance.  

How do you improve your mindset?

Many tools can be used to combat negative emotional patterns. Behavioral activation is one such strategy and has been proven highly effective in the treatment of depression and the improvement of overall well-being. In simple terms, it leverages positively rewarding activities to improve your mood. Intentionally participating in mood-boosting activities regularly taps into the brain’s natural processes to strengthen the neural pathways that support a more stable, positive state of mind and feelings of general wellness.  

Understanding which activities align well with your values and interests will help identify the most effective approach by delivering a more impactful sense of reward. This helps in long-term adherence and a more sustainable shift to positive thinking. Adding simple sensory pleasures to your strategy should not be overlooked; these can be helpful resources when more involved activities are simply out of reach or fall through. As you develop your system, consider the power of pre-planning. Consistency is the key to success but not always easy to enforce on the fly.  Designating regular time in a calendar app or weekly task list in advance can be extremely helpful.  

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How to begin

When you’re ready, start small. Create a list of mood boosters that can easily slide into your daily routine three to four times a week. This can be as simple as ten minutes of quiet reflection at the start of the day or putting on your favorite music as a backdrop if you don’t have time for a break. At first, these changes may seem insignificant, but early positive reinforcement can be a powerful motivator as you continue to evolve and grow your behavioral activation strategy.  

Here’s a list to get you started!  

• • Move your body: Take a brisk walk, stretch, or dance to your favorite song.  
• • Soak up nature: Spend a few minutes outside, even if it’s just standing in the sunlight or listening to the rain.  
• • Practice gratitude: Write down three things you’re grateful for today.  
• • Breathe deeply: Try a few minutes of deep breathing or a quick meditation to reset your mind.  
• • Savor sensory pleasures: Enjoy a warm beverage, listen to your favorite ASMR, or wrap yourself in a cozy blanket.  
• • Connect with someone: Call or text a loved one or simply share a smile with someone nearby.  
• • Create something: Draw, cook, write, or work on a DIY project that brings you joy.  
• • Take a micro-break: Step away from your tasks for 5–10 minutes to reset and recharge.  

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Trust the process

As time goes on, reflect each week on what you enjoyed and what you might want to do more frequently. Don’t hesitate to shake things up if something is not working out — this effort should be a source of joy and relief, not stress and disappointment. With time and practice, you should notice an improvement in your mood and overall outlook, and it should become easier to maintain as you refine your system.

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