I Am Positive

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Being positive doesn't mean you have to be happy all the time.  Real positivity is about being honest about your struggles while still believing things can get better.  This is especially true when you're dealing with something major, like a brain injury. 

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Realistic Optimism: Hope with a Plan

 

Realistic optimism isn't about pretending problems don't exist.  It's about seeing those challenges clearly, acknowledging their difficulty, but still holding a strong belief in a positive outcome.

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Realistic optimism means you see a challenge for what it is, but you also trust in your ability to handle it.  It's about focusing on what you can do to make things better.

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After a brain injury, it's easy to focus on what you've lost.  To shift your mindset, try these strategies:

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• Add "yet": Instead of saying, "I can't do that," say, "I can't do that yet."  This simple word shows that you believe progress is possible.​  It's a small change that opens up a world of possibilities.

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• Focus on your strengths: Ask yourself, "What am I learning or how am I growing from this?"  This helps you uncover the valuable lessons hidden within your struggles.

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• "Yes, and..." thinking: This powerful technique allows you to acknowledge both the difficulties of a situation and the positive aspects that are still present.  It reminds us that even amidst hard, there's still beauty and opportunity all around us.  Acknowledge the hard part, and then notice the good.  For example, "Yes, this is hard, and I am grateful for the people who are helping me."​

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• Find a solution.  Accept a situation for what it is, and then look for a way to improve it or make it more accessible and adaptive.

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• Break down goals.  Instead of one huge goal, create small, manageable steps.  Celebrate each step you complete to build confidence.

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• Reframe difficult situations.  If you get frustrated with a task, accept the frustration, then try to find a new approach.  Maybe you need to take a break, simplify the task, or ask for help.

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As Price Pritchett said, "Optimism inspires, energizes, and brings out our best.”

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Positive Thinking: Taming Your Inner Critic

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Think of your self-talk as the conversation in your head.  It’s normal for some of it to be negative.  Our brains are actually wired to look for problems—it's a survival instinct.  These are called Automatic Negative Thoughts, or ANTS.

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After a brain injury, these ANTS can get much louder.  It’s not helpful to just ignore them or pretend they don't exist. Instead, you can acknowledge them with kindness and then respond with a more supportive thought.  Research shows that it takes many positive thoughts to balance out a single negative one.

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This is all possible because of neuroplasticity, the brain's amazing ability to reorganize itself by forming new connections between brain cells.  This is how the brain learns, adapts, and recovers from injury.  Every time you change a thought pattern or learn a new skill, you are using neuroplasticity to rewire your brain.  By practicing new habits and ways of thinking, you are actively building new connections.

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A simple way to practice this is to acknowledge a negative thought and then add a supportive statement, like: "This is hard, AND I am enough."

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Some common ANTS are:

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• Mind Reading: Thinking you know what others are thinking and assuming the worst.

• Guilty Thinking: This is where we use words such as ‘should’, ‘must’, and ‘if only’ when talking about mistakes or things we have done.  Even though you can’t change the past, it doesn’t always stop our minds from thinking and dwelling over it.

• Fortune Telling: Predicting the worst possible outcome.

• Comparison: Comparing yourself to others in a way that makes you feel bad.

• Blaming: Blaming yourself for every mistake.

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Your thoughts have a big impact on your reality.  If you are always putting yourself down, it becomes much harder to heal.  Positive self-talk is a powerful tool to change this.  It's about becoming your own biggest fan on your journey to recovery.

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Remember, this isn't about "toxic positivity," which tells you to ignore your feelings.  This is about being kind to yourself.  It's about seeing your struggles and responding with compassion.

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When you're having a tough time, instead of forcing a fake smile, you can say things like:

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• "I see my struggles and I see my courage. I am grateful for showing up."

• "I am doing the best I can and that is enough right now."

• "This is really hard right now and I am taking care of myself."

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The goal is not to get rid of negative thoughts.  It’s to notice them without judgment and then be kind to yourself.

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Using a Coping Log to Reframe ANTS

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A powerful way to challenge your ANTS is by using a coping log.  This helps you track and change your negative thought patterns.  Here’s an example:

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Positive Perspectives: I am learning.  I am enough.  I am doing my best.  Progress, not perfection.  I can ask for help. 

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​Find a printable coping log by clicking HERE.  

 

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✨ Visualize Success: Harness the Power of Visualization and Mental Practice​

 

Our minds are powerful tools for healing and growth.  You can use visualization to help train your brain to see positive outcomes.

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Studies have shown the incredible power of your mind: physically working a muscle with weights can build its strength by around 50%, but simply visualizing yourself working that muscle can still lead to strength gains of roughly 35%!  This demonstrates that mental rehearsal strengthens the neural pathways necessary for the skill or action, priming you for success when you take physical action.

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Here are practical ways to start harnessing this power today:

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🖼️ Create a Vision Board

 

Find pictures, words, and quotes that represent your goals.  Put them on a board or in a journal where you can see them every day.  This helps you visualize the person you are working to become.

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🧘 Imagine Positive Outcomes

 

Take a few minutes each day to close your eyes and imagine yourself achieving your goals.  Picture yourself overcoming challenges and feeling strong.  You can also use visualization to rehearse positive outcomes, problem-solving, or practicing a difficult task.  This mental practice can help you feel more confident and motivated in real life.​

 

Mental Rehearsal for Movement & Skill

 

Take a few minutes each day to close your eyes and imagine yourself successfully performing a task.  This is often called Motor Imagery.

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• Practice a specific movement: If your goal is to grasp a cup, visualize your hand reaching, fingers closing, and successfully lifting the cup.

• Focus on the feeling (kinesthetic) and touch (tactile): Picture the sensation of the movement, the texture of the object, and the feeling of success as you complete the action smoothly.

• Use this to rehearse problem-solving or practicing a difficult task you are working on.

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This mental practice helps strengthen the specific neural connections your brain is trying to rebuild, making the real-life action feel more familiar and achievable.

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Reconnect with your Inner Child

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Zen teachings on creativity say that in the beginner’s mind there are many possibilities, but to the expert there are only a few.  Children see the world as magical and full of possibilities.  They also don't take very many things seriously. But, above all, children don't expect the world to be different.  Adults, on the other hand, constantly try to change their surroundings only to become frustrated when they realize some things are beyond their control.  The next time a situation frustrates you, ask, "How would I have looked at this when I was 5 or 6 years old?"

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"True mindfulness isn't about blind optimism.  It's about seeing things as they are, with all their imperfections, and still choosing to respond with a positive and compassionate heart."

- Tara Brach