By Cheri Bennett | Rockingham, NC | February 18, 2025

How are you stepping into 2025? Are you strolling with a pep in your step and a positive attitude, or are you dragging into the new year with negative thoughts and feelings? Research has shown that feelings of optimism and pessimism can affect our health more than we realize. One goal to consider for 2025 is to learn effective ways to manage stress and implement positive thinking and self-talk.

What is self-talk? Self-talk consists of those thoughts that endlessly run through our minds. These thoughts happen automatically and can be either negative or positive. Some of the self-talk is based on actual circumstances and is reasonable and logical.

On the other hand, self-talk can be self-created due to a lack of information or understanding on our part. Too much negative self-talk is what is often referred to in today’s popular culture as “getting in your head”. When you reach this point of self-talk, you are now less confident in yourself and your ability to manage the situation before you. This scenario can prevent individuals from reaching their highest potential or even forming positive relationships with others.

Practicing positive self-talk and positive thinking does not mean that a person does not acknowledge unpleasant situations. Instead, they have chosen to acknowledge the unpleasant circumstance positively and productively. They hope for the best outcome. They choose to be optimistic! In our lifetime, we have seen examples of great optimists, maybe some have been in your family. These people manage to maintain positive thinking and self-talk to turn crises into positive outcomes.

According to researchers, there are several health benefits associated with positive thinking. These include:

•        Increased life span

•        Lessened levels of depression

•        Lessened levels of distress and pain

•        Stronger resistance to illnesses

•        Higher quality of psychological and physical well-being

•        Greater cardiovascular health and reduced risk of death from cardiovascular disease and stroke

•        Decreased risk of death from cancer

•        Reduced risk of death from respiratory conditions

•        Decreased risk of death from infections

•        Stronger coping skills during hardships and times of stress

Although research is ongoing as to the specific reasons for these improvements associated with positive thinking and self-talk, one theory is that having a positive outlook enables one to cope better in stressful circumstances. This, in turn, reduces the negative effects of stress on the body.

It’s unclear why people who engage in positive thinking experience these health benefits. One theory is that having a positive view enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body.

The Connection Between Positive and Optimistic People and Healthy Lifestyle

Stress, environment, and lack of sleep can also affect mood and the ability to think positively. In the new year, strive to find ways to purposely improve in these areas. Additionally, incorporating more physical activity, not smoking, or excessively drinking alcohol are areas of lifestyle that should be examined. Registered Dietician Katey Davidson recommends incorporating foods that are filled with essential vitamins, minerals, and compounds that have the potential to lift our spirits into our diets. These foods include:

• Dark chocolate – The flavonoids in dark chocolate have been linked to increased serotonin levels which may help alleviate symptoms of depression.

• Bananas – The tryptophan in bananas is an amino acid that’s a precursor to serotonin. They also contain vitamin B6, which aids in mood regulation.

• Berries – Strawberries, blueberries, and raspberries are rich in antioxidants. These antioxidants combat oxidative stress, which research has linked to mood disorders.

• Oily fish – Salmon, mackerel, and sardines contain omega-3 fatty acids. Omega-3 fatty acids have anti-inflammatory properties which can potentially aid in combatting depression.

• Nuts and seeds – Walnuts, chin seeds, and flaxseeds are also sources of omega-3s.

• Oats – Oats release energy slowly, preventing the sugar spikes and dips that can impact our mood.

• Spinach – Spinach is rich in folate. Folate is a B vitamin that helps produce the mood-regulating neurotransmitters, serotonin and dopamine.

• Avocados – Avocados are also rich in B vitamins and monounsaturated fats. These nutrients are beneficial for neurotransmitters and brain health.

• Green tea – Filled with amino acid L-theanine, green tea may help promote relaxation. Green tea also provides a gentle caffeine boost to kick-start your thy with alertness and mental clarity. This combination helps you stay alert and clear-headed without the jitters often associated with caffeine alone.

• Beans – Beans are rich in protein and fiber. They also help to maintain stable blood sugar levels and prevent mood swings.

• Poultry – Chicken and turkey are excellent sources of an amino acid called tryptophan. This amino acid boosts serotonin production, thus elevating mood.

• Sweet potatoes – Sweet potatoes contain fiber and complex carbohydrates. This combination helps stabilize blood sugar levels and mood.

To help you focus on positive thinking during the new year, start by identifying areas necessary for change, checking your thoughts regularly, being open to humor, following a healthy lifestyle, surrounding yourself with positive people, and practicing positive self-talk.

If you are interested in learning more about health and wellness, contact Cheri Bennett at Cheri_ben-nett@ncsu.edu. The Richmond County Cooperative Extension Office helps provide research-based education and technology to the producers and citizens of this great county The office is located at 123 Caroline St. in Rockingham, NC and can be reached at 910-997-8255 or richmond.ces.ncsu.edu for more information.