In young adults
The power of positive thinking

by Chris Muller, Ph.D., Clinical Psychologist, Adult Psychiatric Unit, Virginia Baptist Hospital, and Pathways Treatment Center

Young adults ages 18 to 26 face a wide variety of challenges as they mature. They are often separating physically, emotionally and financially from their families. They are gaining independence as they begin college and professional careers, making decisions, forming new relationships, making new commitments and taking on additional responsibilities.

Given these challenges, it is not unusual for young adults to experience a number of trials and errors. Normal failures such as romantic breakups, job changes or unsuccessful relocations can be stressful, anxiety provoking and depressing. Dwelling on the negative aspects of such failures can cause further discouragement and a bleak outlook on life.

But people who think positively will view such setbacks as temporary disappointments as well as learning opportunities, a more healthy way to envision the future.

Cognitive therapy

Faulty and negative thinking (see examples at left) can be turned into less negative or positive thinking through cognitive therapy, based on the premise that our thoughts (whether in verbal or image form) produce our various emotional states. In other words, the situation or event does not cause our emotions; they are caused by our thoughts, beliefs and interpretations about the situation or event.

Identifying erroneous thinking (in daily life or in a therapeutic environment) and forming rational rebuttals have been found to be effective in reducing the negative emotions associated with distorted thinking. Turn negative thoughts into positive ones by asking: Is it true? Not, do you feel strongly, but where is the evidence to make it true? If the negative can't be proved, then it shouldn't be assumed.

When one asks oneself to uncover the facts to prove negative thinking, most of the time the answers don't exist. Instead, one should look for the good in the situation. Look at the bright side of things. Ask if there is a silver lining.

During down periods, it is natural for negative thoughts to creep into a person's mind. The young adult should be vigilant, challenge the negative thoughts and replace them with neutral or positive thoughts. For example, a young adult might go to five job interviews and not be hired by any of the employers. Instead of taking this personally, it is important to recognize the reasons one may not have been hired: perhaps an opening did not exist or a more qualified person received the job. It does not necessarily mean that one was unqualified. The same applies in relationships. Just because a person doesn't click with someone he/she admires, it doesn't mean that a future love does not exist.

Steps to positive thinking

Anyone who can catch, challenge or change negative thinking can benefit from the principles of cognitive therapy. Once the faulty thinking is identified, it is important to create a voice that replaces the faulty thoughts with more rational, factual and less emotionally charged thoughts. It is helpful if these thoughts are: