A Guide to PMA: Positive Mental Attitude

Article by Courteney Barlow-Ferguson, Graphic Designer.

Although some things are starting to return to a new type of normal, given the continuing stream of news about the COVID-19 pandemic and the fact that many of us have had to change our daily routines, it’s understandable that we’re all feeling more anxious and uncertain.

To put it bluntly, it can be hard to maintain a positive outlook for the future. Yet staying positive is fundamental if you want to cope in a crisis.

It can be difficult to let go of negative thoughts and feelings. You can’t control your mood, the niggly thoughts in your head or what’s happening in the world around you, but you can control how you handle them. Maintaining a positive attitude and looking after your mental health is just as important as looking after your physical health, but being positive isn’t simply about smiling and being cheerful.

Having a positive mental attitude (PMA) means making positive thinking a habit, and making the best of any situation you find yourself in. Having a PMA provides a range of benefits, including better overall health, an improved ability to cope with stress, and a greater sense of well-being.

Developing a positive mindset takes time, and we all know that taking action is easier said than done. Focusing on self-care, getting enough sleep, and being social are all fantastic steps to take, but sometimes our circumstances don’t allow this. When that happens, having some tools and tips to keep us calm and grounded are important for staying positive.

Appreciate the Little Things

The need to make alternative work, childcare and social arrangements during the lockdown might have brought unwanted stress into your life. When this happens, take a step back and notice the little things; for example, the flowers and trees outside, the sound of the birds, the feel of the hot water while showering.

This allows your mind to take a short break and your brain to process the pleasure, boosting your serotonin.

Learn From Your Failures

Nobody is perfect, so you are going to make mistakes. Instead of focusing on how you failed, think about what you will do next!

Negative thoughts can easily creep in without you realising – for example, if a new recipe goes wrong you may think that you are terrible at cooking and say, “I shouldn’t have tried that”. Replace these with positive thoughts instead: “Once I have more practise, I’ll be better at cooking”.

Be Kind to Yourself (and Others)

During periods of stress it can be easy to develop unhealthy coping mechanisms. These could be overworking in order to ignore other worries, or self-medicating with alcohol, smoking, sex, or food (over- or under-eating).

If you are worried that you are relying on unhealthy coping mechanisms, it could be worth talking to someone and seeking appropriate therapy.

WOOP!

The WOOP technique (developed by Psychology Professor Gabriele Oettingen) is usually reserved for cognitive behavioural therapy (CBT) and goal setting, but it can be used as a powerful tool to help overcome any uncertainty you have.

The Wish, Outcome and Obstacle parts of the process involve mental contrasting, and the Plan section involves designing implementation intentions. If it’s your first WOOP, it will take roughly 20 minutes to complete.

Here is an example of how you could use WOOP:

Wish (What do you hope or wish for?)

I want to cut back on my alcohol consumption.

Outcome (What is the ideal outcome?)

I’ll be a healthy person, and I can put the money saved towards holidays.

Obstacle (What is getting in your way?)

I’m afraid I’ll lose my friends who are heavy drinkers.

Plan (What is one action you can take?)

I will still meet up with my friends who drink alcohol and remind myself that I drink in moderation when they might be drinking to excess.

Above all, having PMA is about taking control of your attitude and thoughts in the face of whatever life throws at you. Remember, even the smallest changes can make a big difference:

• Breathe. Breathe deeply and slowly, inhale for 5 seconds, hold it for 7 seconds, and exhale for 8 seconds

• Challenge that critical inner voice and avoid the ‘I can’t’ mindset, every failure is always a lesson

• Take back control of the things you can change, but learn to accept the things you can’t change

• Go easy on yourself. Don’t kick yourself when you’re down - everyone fails and it doesn’t mean you’re not good enough!

• Pay attention to your diet, and ensure that you eat healthy and nutritious food. It’s ok to treat yourself from time to time, but do so in moderation.

• Try meditating to calm yourself, see our beginner’s guide below.

How to Meditate for Mindfulness

Mindfulness meditation is a mental training practice that guides you to slow down your thoughts, let go of any negativity you may have, and calm your body and mind. In general, mindfulness meditation involves breathing practices and an awareness of yourself, putting your focus on ‘the now’.

You don’t need any special equipment or preparation, just a place to sit and 5 minutes of free time. Learn how to get started with our guide for beginners. To start, find a place to sit (for example, a chair, bed or park bench), get comfortable and prepare to be still for a few minutes. 5 minutes is a good starting point.

1. Legs

If you are sitting on the floor or on a cushion, cross your legs comfortably in front of you. If you are sitting on a chair, let the bottoms of your feet touch the floor.

2. Upper Body

Straighten, but don’t stiffen, your upper body. Let your head and shoulders rest comfortably.

3. Arms

Allow your arms to hang by your side, letting your hands drop onto the tops of your legs. If you’re sitting too far forwards you will hunch over, and if you’re too far back you will feel stiff: aim for somewhere in between.

4. Head

Let your chin drop and your gaze fall. Feel free to close your eyes if you would like to.

5. Follow your breath

Take a deep breath in so that your chest expands. Then slowly exhale, letting your chest contract. Focus on your breathing: where do you feel your breath most? Choose your focal point and mentally note breathing in and out.

6. Open your eyes

When you’re ready, gently open your eyes or lift your gaze. Take a moment to pause and notice the sounds in your environment, how your body feels now, and your thoughts and emotions.

Be honest: how long was it until your mind wandered away from your breathing? There’s nothing wrong with this; we rarely notice how busy our minds are (even when we don’t consciously direct them to think)!

When this happens, notice what you were thinking about without reacting to it, and then take a moment and pause. You don’t need to return your focus to your breathing straight away; instead, let go of whatever it was, reopen your attention and slowly return your awareness to your breathing. Remember that developing a positive mindset takes time, so don’t be too hard on yourself. Keep practising and you will soon achieve mindfulness.