Attitude adjustment: Outlook changes can be self-directed

“Think positive.”

“You are what you believe.”

“Have a good attitude and good things happen.”

“Believe that you can.”

How many times have you heard those phrases or others like them and wondered if they really were effective in change?

And how is it possible to “think positive” when the news is gloomy about the economy, dreary winter weather or fighting in the Gaza Strip? Then there are the worries people have ranging from whether they will keep their job to how will they pay for college or health care. How will thinking positively help deal with any of that?

Psychologist Glenn Brasington of Silverton said it’s important we realize that our thoughts directly affect the chemistry of our brain and body.

“Many studies by neurobiologists using brain scans and other methods show striking differences in brain function in response to our thoughts,” Brasington said. “You can feel these effects by practicing gratitude and seeing how you feel different, even for a few moments.”

Brasington said studies show that positive thoughts help your immune system stay strong and help your brain be more flexible in thinking through issues. Negative thoughts are dead-end thoughts that keep you from searching out a way through your problems.

A psychologist for 25 years, Brasington specializes in treating depression and anxiety, relationship issues, situational stress, anger management and psychological aspects of other medical problems. He recently opened an office in Silverton and has been a consultant for the Mt. Angel Seminary and Abbey, the Oregon Diversion Program for Health Professionals and Hazelden Springbrook Treatment Center in Newberg.

Brasington said everyone wants to be happy but circumstances can make that difficult.

“Our expectations of a happy Christmas with family are wiped out by snow,” he said. “When our expectations are not met, we can dwell on the loss, pulling us down.”

Unfortunately, Brasington said, many of us have learned the habit of thinking negatively.

“Negative thoughts are often irrational and pessimistic, such as ‘I will never get out of this’ or ‘No one will like me.’ These thoughts rob you of your energy, motivation and self esteem,” he said.

Negative thoughts often lead to negative results. Take the guy who gets up late, spills coffee on his shirt and then misses the bus. He tells himself he will have a terrible day and he often does. Or if an athlete starts a game thinking he can’t win, he probably won’t.
Brasington said he believes there is power in thinking positively and that it works.

“Our brain responds to thoughts as if they are real,” he said. “So if we think we are a failure, our minds will see the world through the lens of this thought and find things that support our sense of being a failure.”

Stressors can wear people down and make them vulnerable to negative thoughts and feelings of despair and hopeless that can spiral them down into depression or other negative states.

“Our body then starts losing the ability to mobilize the energy to face challenges,” he said. Negative thinking also can have an impact on a person’s health.

On the other hand, Brasington said if people think they can succeed, their minds focus on ways to succeed and create the energy and thoughts that help them succeed.

“Positive thoughts are thoughts that create positive emotions,” he said. “You can look at your emotions as ranging from negative feelings of despair, depression, hopelessness to the positive extremes of joy, happiness, and contentment. Positive thoughts move you in a positive direction on this continuum.”

Brasington said in order to be happy, we need to do things that keep us in good emotional, physical, social and spiritual shape.

“Positive thoughts, exercise, supportive relationships and spiritual grounding all work together to keep us happy,” he said.

So what happens if you see yourself as having a personality where you view the cup as half empty?
Brasington said people can change their negative habits, including their thoughts and behaviors.

“They can learn to see their negative thoughts as a part of their problem and learn to develop a more optimistic perspective,” he said.

Psychologists have demonstrated that when people change their thoughts they can become more optimistic and effective in life. Sometimes it takes the help of others to find a positive view that feels real, he said.

“When people change several aspects of their lives, such as getting more support from others, focusing on helping others, getting out of ruts and doing activities that help them feel better, this also helps them change the quality of their thoughts,” Brasington said.

He understands people can feel overwhelmed if they are hit with one wave of bad news after another. When problems appear – such as financial problems or job loss – Brasington said solutions often appear if we take a break and get away from feelings of hopelessness.

“If you think you will be able to handle a challenge, you are probably right,” he said. “If you think you won’t be able to handle a challenge, you are probably right. Your attitude directs your response. This is the basis of self-fulfilling prophesies.”

People can change negative habits, including their thoughts or behaviors.

When his patients are feeling stressed or unenthusiastic, Brasington tells them to think of 10 things they have been grateful for in their life.

“This helps their brain shift its chemistry in a positive direction,” he said. “They can feel the shift. It also helps to think of one thing that they did successfully today.”

Another suggestion Brasington gave was for people to focus on what they can change or deal with and not focus on what is out of their control.

“When you are dealing with a big problem, sometimes all you can do is change your attitude,” he said. “But this itself can be helpful. Worrying about things you cannot control will pull you down emotionally. Also, don’t believe everything you think.”

Brasington said one key to positive thinking is to watch for thoughts that make you feel good or bad.

“Nurture the ones that help you move up emotionally and stop the negative thoughts, just like you would pull weeds out of your garden,” he said.