As we grow older, the challenges associated with aging can sometimes lead to feelings of loss, sadness, and loneliness. But there’s growing evidence to show that by cultivating a positive outlook, we may be able to create a buffer against difficult emotions. Learning to practice gratitude and focus on the good can help an older adult become more resilient, leading to an overall better quality of life.
While no hard-and-fast rules exist for increasing your sense of positivity, there are some behaviors that are believed to be helpful. Two to explore are cultivating gratitude for even the smallest of good experiences and utilizing affirmations to prevent negative self-talk.
The power of gratitude in cultivating a positive mindset
Gratitude involves recognizing and appreciating the good things in our lives, no matter how little they may seem. Seniors who regularly practice gratitude report lower levels of depression and anxiety, improved sleep quality, and a greater sense of life satisfaction. This practice can take many forms. One that’s popular with many people is keeping a gratitude journal. You can make a habit of writing down at least six experiences you are grateful for at the end of each day.
If you don’t like the idea of a gratitude journal, another easy way to cultivate gratitude is through daily reflection. Set aside 10 or 15 minutes at the end of each day to reflect and focus on the good. It can be as simple as being thankful for a sunny day, a call from a friend or family member, or a hummingbird enjoying the flowers in your garden. By making gratitude a regular part of your routine, you can rewire your brain to look for and appreciate the positives instead of fixating on negative thoughts and experiences.
The role of affirmations
Affirmations are positive statements we say to ourselves to help counter negative self-talk and boost self-esteem. For seniors, affirmations can be especially beneficial in battling some of the impacts of aging. They help shift focus from things you may be struggling with as a result of growing older, such as no longer feeling needed or productive. By regularly repeating affirmations, you can build a positive self-image and remind yourself of your strengths and capabilities.
Start by creating a few personalized affirmations that resonate with your experiences and emotions. Phrases such as “I have much to contribute” or “I embrace each day with enthusiasm” can serve as daily reminders of your value and potential at any age. To make it more likely that you’ll stick to your affirmations, establish a routine around them, such as repeating them to yourself during morning quiet time over a cup of coffee.
Using a positive mindset to overcome a fear of change
Another way a positive mindset can contribute to aging well is by helping you overcome a fear of change that may be holding you back. You might be anxious about taking on a new volunteer project or joining a fitness class at the local senior center. Or you might even be afraid of making a move to a life plan community, despite feeling isolated and lonely at home. By focusing on the good, you’ll likely find you build confidence in yourself and the future.
If you’ve been putting off a move out of worry and fear, another resource you might find useful is Why You Don’t Have to Be Afraid of Downsizing. It’s a quick article that may be just what you need to help you move forward with a new chapter in life!
