Feelings like anger, insecurity, anxiety, and jealousy not only trigger aches, pains, or digestive problems in the body but can also lead to chronic disease conditions and a shorter life span. Negative and hostile feelings are associated with increases in adrenaline and cortisol, high blood pressure, heart palpitations, higher cholesterol levels and alterations in the immune system.
Recent research has found that people having a habitual negative disposition are also at a higher risk for suffering from memory problems later in life, including a higher incidence of Alzheimer’s disease. Brain scans noted that the structure of the brain is physically changed and functions altered in those with chronic negative thinking. Long term exposure to the chemicals produced can actually cause parts of the brain to become inactive.
Another study, noted in the Archives of Surgery found that negativity increases the mortality risk for those with peripheral artery disease (PAD). Preliminary evidence suggests that negative personality traits such as hostility is associated with the progression of atherosclerosis (plaque buildup) that lead to an increased risk of dying within four years of diagnosis.
Negative emotions can add to our stress levels, creating an increase in the adrenaline and cortisol response that may be responsible for weight gain. Prolonged anxiety and stress can lead to heart disease.
Chronic negativity can also damage our personal relationships. Having close friends and family to count on during difficult times is very beneficial to health by promoting a sense of belonging, an increased sense of self-worth, and creating feelings of security.
Changing your outlook may not be easy, but it does have positive health benefits. Resarchers at the University of Texas studied 1,500 elderly people over a seven-year period and found that participants with a positive outlook on life were significantly less likely to become frail.
How Can You Change Your Outlook to Improve Your Health?
- Recognize that you have a problem. If you realize that you are a negative person, or quickly becoming one, you have made a positive first step in correcting the issue.
- Carry a small notebook and write down every negative thought you have. From road rage to a general discontent with your body, try to capture everything that is “bugging” you.
- It also helps to get feedback from those you trust. Tell them you are ready to make a positive change, and you need their support and understanding.
- Look for patterns. Are you more irritable when you are time-crunched? Are you hostile to your co-workers because you are not satisfied with your current job? Are you yelling at your spouse or children because you need some help with housework. Find the area of your life that needs the most help.
- Begin using positive self-talk every time you have a negative thought. Try to look for the good in a situation. Instead of “I look fat today”, you can say “I am uncomfortable in these clothes, but I’ve been eating right and exercising so I know that I will see positive change”.
- Try affirmation techniques. Write a few positive statements about the person you are becoming on index cards and keep them nearby so that you can refer to them when you are feeling depressed. Examples are “I am a success in everything that I do”, “I am at peace with the world around me”, and “I set and achieve goals daily”. Say these even before you believe them to be true, and you will set the pace toward a healthier attitude.
- Let go of the past. You cannot change the past; you can only affect your present moment. Remind yourself that you did the best you could with the resources you had available at the time, and now you are moving forward to becoming a more positive, healthy person.
Other Helpful Tools to Reduce Depression, Stress, and Negativity:
- Watch your diet. High sugar intake upsets the body balance and may even suppress the immune system. Eat more whole grains, fruits and vegetables and drink less coffee, caffeinated sodas, and alcohol.
- Exercise. Researchers found that mild-to-moderate depression symptoms are relieved with 30-35 minutes of physical activity. Exercise naturally boosts levels of serotonin, a brain chemical that makes you feel good.
- Use relaxation techniques, such as music, yoga, meditation, and deep breathing.
- Ask for help if you need it Don’t be afraid to lean on your friends or family if you feel like you’re feeling negative or need help with a stressful situation.
- Treat yourself once in a while to something you really enjoy. Even those financially strapped can go to a museum or a park for an afternoon. Spending more time outdoors can be very beneficial for those experiencing depression or apathy.
- Explore your interests, take up a new hobby, or volunteer to serve others. Putting your focus into something meaningful is a positive attitude booster.
To find out if your emotions are making you sick, take the Self-Test at the Midwest Center for Stress Control.
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