Stress management: Cultivating a positive attitude

Note: This article is the second in a four-part series about stress management. Part one published June 10.

Several years ago, I moved to Juneau in the middle of the summer. A few locals I met welcomed me with sympathy, saying that it was such a "terrible" summer with higher rainfall and cooler temperatures than usual. It seemed that they had already given up on enjoying their summer plans.

Not everyone shared this perspective, though. After mentioning these conversations to some new friends, they responded, "If you use the weather as an excuse to not do something, you'll never do anything because it rains all the time!"

I took their advice to heart, and I spent all my free time that summer walking, hiking, and berry-picking in the rain. A summer that some had judged to be "terrible" turned out to be one of the best summers of my life!

This story illustrates how powerfully our attitudes can influence the quality of an experience. Just like with the weather, life is full of unpredictable events beyond our control. When we perceive these events as threats, they become a source of stress and can take a toll on our health.

In his book, Managing Stress: Principles and Strategies for Health and Well-Being, stress management expert Dr. Brian Luke Seaward describes various scientific studies that link negative thinking to a suppressed immune system. The studies show that negative thinking fuels the stress response, which then leaves the body more susceptible to infectious diseases and increases the risk for developing high blood pressure, depression, diabetes, and other chronic diseases. At a recent presentation in Juneau, Seaward summarized this concept in the expression, "The body is the battleground for war games of the mind."

The good news is that regardless of our current state of health, it is never too late to develop strategies for handling potential stressors in our lives. Many survivors of traumatic events and life-threatening diseases attribute their success to focusing their energy on healing themselves and maintaining a positive outlook despite the odds. Their stories can inspire us to do the same and become more proactive in responding to stress in our daily lives.

As mentioned in Part 1 of this series, we can start by taking time to breathe deeply. This important first step allows us think more clearly and calmly before addressing the situation.

As we work through problems, we may find ourselves in a familiar downward spiral of negative self-talk. Psychologists call these "toxic thoughts," because they negatively skew our view of reality and deplete our self-esteem.

When you notice these toxic thoughts, try to stop them and balance them with positive affirmations. Instead of blaming yourself or others, recognize your own abilities and strengths that will enable you to better respond to the situation.

Perhaps you may discover strengths and skills that you never knew you had. Talking with supportive friends and family, keeping a journal, and looking at photos from better times are some simple ways of countering negative perceptions that we have of ourselves.

Being positive does not mean being blind to the present with unreasonable hopes about the future. It is necessary to acknowledge the seriousness of the situation without dwelling too long on the negative before continuing to moving forward, like flowing water in a stream. Sometimes we may need to accept that we do not have control over the circumstances, but we can always influence our own response. A positive attitude transforms obstacles into challenges that engage our creative problem-solving skills. Opportunities and learning experiences can be found in the most unlikely places.

Cultivating a more positive approach towards managing stress is an ongoing process that requires time, perseverance, and patience. Though it may be difficult to find that elusive silver lining hidden behind the clouds, our efforts will be rewarded with newfound wisdom and a sense of well-being.

• Jennifer Nu is a freelance writer living in Juneau.