October’s Mindfulness Monthly Memo focuses on optimism. Research shows that expecting positive outcomes and being hopeful can boost a person’s immune system, protect against harmful behaviors, prevent chronic disease, and help people cope following troubling news. Optimism may be one of the most important predictors of physical health and can even predict a longer life. 

Optimism is an exercise of the mind. It is the hard mental work of choosing to find opportunities even when faced with challenges. 

Here are a few optimism exercises to try this month: 

1. Acknowledge the negative without dwelling on it. It may be unrealistic to focus on the positive without acknowledging the difficulties. This can present an unrealistic view of life. Alternatively, dwelling on the negative can increase our levels of distress. If we are able to acknowledge the negative, learn from the experience, and move on to a more positive outlook, we can grow stronger, adapt better to challenges, and create opportunities for growth. 
2. Limit exposure to negative media. The accessibility to social media, tv, and other sources has led to increased amounts of “media saturation overload”. These platforms are designed to capture and maintain our attention. Unfortunately, there are harmful consequences to our mental health which lead to increased levels of pessimism, anxiety, depression, and sleep issues. Limiting how much we allow ourselves to be exposed to the negative effects of media is an important safeguard.
3. Identify something to look forward to. Research indicates that when we have something to look forward to (e.g. time with a friend, excursion, holidays, etc.), it will bring us happiness through excitement for the future.