How to stay positive

12 Ways to Stay Positive: Preventing Burnout in Healthcare Settings

In This Article:

• What Is Positivity and How Does It Work?

• What Is Healthcare Worker Burnout?

• Practices for Preventing Burnout in Healthcare

• Find Support and Start Your Education at The College of Health Care Professions

What Is Positivity and How Does It Work?

Positivity is a mindset that focuses on viewing situations optimistically and practicing self-compassion, gratitude, and resilience. Positive thinking isn’t about ignoring challenges or difficult emotions; instead, it’s about approaching them constructively.

Benefits of Positive Thinking

Research on the effects of positive thinking supports the idea that positive thoughts can have significant health benefits. For example, staying present in positive thoughts can lead to a prolonged activation of the ventral striatum area of the brain, which in turn can reduce stress hormones. According to the Mayo Clinic, other benefits linked to positive thinking include the following:

• Increased life span and resistance to illness

• Lower rates of depression

• Lower levels of distress and pain

• Better psychological and physical well-being

• Better cardiovascular health

• Reduced risk of death from cancer, respiratory conditions, and infections

• Better coping skills during hardships and times of stress

Embracing positivity, therefore, is a powerful approach that uplifts our mental state and can lead to tangible health benefits over time.

What Is Toxic Positivity?

While keeping a positive mindset is beneficial, it’s essential to avoid toxic positivity, which is the belief that you should stay positive no matter how challenging or painful a situation might be. Toxic positivity can lead to suppressing or invalidating real emotions, making it harder to manage stress in healthy ways. Rather than enforcing a constant positive attitude, it’s crucial to recognize and process difficult emotions, which can improve resilience and allow for more authentic stress management.

What Is Healthcare Worker Burnout?

Healthcare worker burnout is a state of emotional, mental, and physical exhaustion that can be the result of prolonged exposure to stress without periods of recovery. Burnout may lead to detachment, reduced empathy, and fatigue, which impact both personal well-being and patient care. Recognizing and addressing burnout early is critical for a sustainable healthcare career.

Potential Signs of Burnout

Burnout can develop gradually, so identifying early signs can be helpful in your recovery. Here are a few symptoms of burnout to look for:

• Physical and Mental Exhaustion. Persistent fatigue, forgetfulness, and trouble focusing

• Increased Cynicism or Detachment. Feeling emotionally distant or less compassionate

• Reduced Performance. Routine tasks feel overwhelming, and productivity decreases

• Physical Symptoms. Stress-related issues like headaches, digestive trouble, and muscle tension

• Irritability and Mood Swings. Greater irritability and frustration, especially under pressure

If you believe you’re experiencing signs of burnout or are finding it difficult to cope, it’s essential to consult with your healthcare provider. The tips below are intended to support general mental wellness and positivity but are not a replacement for professional medical advice or treatment.

How to Keep a Positive Mindset—Practices for Preventing Burnout in Healthcare

Learning how to be more positive while working in the healthcare field often requires a multifaceted approach to stress management, both on and off the job. By incorporating healthy habits into daily life, healthcare professionals and students have the opportunity to build resilience, manage stress, and enhance their professional well-being. These habits develop over time, and some may resonate more than others, depending on your situation.

1. Engage in Positive Self-Talk

Knowing how to be positive usually begins with addressing your self-talk, the internal dialogue or flow of thoughts you have with yourself in your mind. Self-talk can be optimistic or pessimistic, logical or emotional. For healthcare students and professionals, this self-talk can impact your mental well-being and how you approach challenges at school or work. Developing a habit of positive self-talk takes practice, but slight shifts in how you talk to yourself can have lasting benefits. Here are some tips to help you get started:

• Practice Self-Compassion. Speak to yourself as kindly as you would a friend. Avoid harsh or overly critical language and recognize that setbacks are a part of learning. According to research, self-compassion helps reduce stress and enhances mental health.

• Reframe Negative Thoughts. When you notice negative thoughts, try reframing them in a more positive light. For example, instead of “I’ll never understand this,” try “This is challenging, but I can improve with practice.”

• Challenge Unrealistic Expectations. Identify thoughts that set overly high standards, like “I must succeed at everything.” Remind yourself that doing your best is enough, especially in high-stakes healthcare environments where learning and growth are ongoing.

• Use Affirmations. Repeat positive affirmations that resonate with you. Statements like “I am capable and prepared” or “I am making a difference” can help build confidence and reinforce your commitment to healthcare work.

• Focus on Your Strengths. Take time to remind yourself of your unique skills and qualities that help you succeed. Reflecting on your strengths can boost your confidence and help you tackle challenges with a more positive outlook.

• Pause and Breathe. When negative thoughts arise, pause and take a few deep breaths. Mindful breathing can help calm your mind, allowing you to respond with positivity rather than react impulsively.

2. Practice Gratitude

Practicing gratitude can help support stress management for healthcare workers by allowing them to focus on the positives, even during difficult shifts or demanding study schedules. Consider keeping a gratitude journal where you list things you’re thankful for each day, whether it's the support of classmates, a successful patient interaction, or simply a quiet moment with a cup of coffee. Reflecting on these moments can uplift your mood and remind you of the meaningful aspects of your work.

3. Identify Areas for Improvement

In high-pressure healthcare settings, self-reflection is a valuable tool. When you encounter negative thoughts, examine them logically and ask if they offer insight into areas you can improve. Instead of focusing on failures, use this self-reflection to identify constructive steps you can take to enhance your skills or resilience. Reframing negativity into action-oriented thoughts can be empowering. Here are some strategies to help identify and reduce negative thinking:

• Notice Thought Patterns. Identify recurring negative thoughts, such as catastrophizing (expecting the worst) or personalizing (assuming blame for external issues). Recognizing these patterns can help you spot and address them before they impact your mood.

• Use Thought-Stopping Techniques. When a negative thought arises, consciously tell yourself “stop” or “pause” and then replace it with a more balanced thought. This can prevent you from dwelling on unhelpful ideas and redirect your focus to productive thinking.

• Challenge Negative Assumptions. Question the evidence for negative beliefs or assumptions. Ask yourself, “Is there another way to look at this?” By challenging these beliefs, you can often reframe the situation in a more neutral or positive light.

• Set Realistic Goals for Growth. Focus on small, achievable improvements rather than aiming for perfection. This mindset can make progress feel more attainable, reducing the likelihood of frustration and self-criticism.

4. Spend Time with Positive People and In Positive Places

It's no secret that the people we surround ourselves with profoundly influence our lives. Surrounding yourself with supportive classmates, colleagues, or mentors who share a positive outlook can help boost your own mindset. In healthcare, where emotional demands are high, spending time with encouraging individuals can help buffer the challenges and provide a more balanced perspective.

In addition to people, our physical environment also impacts our mood and productivity. A well-organized, clean, and welcoming environment can reduce stress and create a sense of calm and focus.

Engaging with those who uplift you and intentionally creating or choosing positive environments can make your educational or professional journey more rewarding and manageable, ultimately supporting a healthier mindset and greater resilience.

5. Take Care of Your Physical Health

Physical wellness plays a significant role in the brain’s capacity to maintain positivity, as regular physical activity, proper nutrition, and adequate sleep all contribute to healthy brain function. Physical exercise, for instance, increases blood flow to the brain and promotes the release of chemicals like endorphins and serotonin, which help reduce stress and improve mood. Exercise also supports the growth of new synapses and enhances neuroplasticity—the brain's ability to reorganize and adapt by forming new neural connections. This plasticity is crucial for managing stress and staying resilient during challenges, as it enables the brain to process and recover from difficult experiences more effectively.

When your physical wellness is adequately supported, you’re better equipped to stay positive and think more clearly despite the stressors that may come with healthcare roles. Here are some practical ways to prioritize your physical health:

• Incorporate Short, Regular Exercise. Physical activity doesn’t have to mean long workouts; a short, brisk walk or a 10-minute stretch can help elevate your mood by releasing endorphins.

• Prioritize Quality Sleep. Aim for seven to nine hours of sleep each night as consistent rest improves focus, decision-making, and emotional stability—all essential qualities in healthcare settings.

• Fuel Your Body. The food you consume can greatly impact your physical and mental well-being, so it’s important to find a balanced diet that works for you. Staying hydrated also improves focus and keeps you feeling alert.

• Listen to Your Body’s Needs. Pay attention to signals like fatigue, hunger, or tension. Taking breaks as needed and avoiding burnout are crucial for sustaining both physical and mental well-being.

6. Remember to Laugh

Whether it's sharing a lighthearted moment with colleagues or watching a funny show after a long day, laughter can help release tension and make it easier to stay positive. Laughter has been shown to boost mood, reduce stress, and even improve immune function. When we laugh, our bodies release endorphins, which have natural mood-elevating properties. Taking a few moments to laugh can create a brighter outlook and renew your energy for the day ahead. And remember, laughter is contagious, so if you're feeling down, try spending time with friends or family who can make you laugh.

7. Treat Yourself

In the demanding world of healthcare, self-care is not a luxury but a necessity. Treating yourself to small moments of joy—whether that’s a favorite meal, a relaxing bath, or time spent with loved ones—helps maintain emotional well-being. Self-care reaffirms your worth and keeps burnout at bay, reminding you that caring for others starts with caring for yourself.

8. Develop Morning & Evening Routines

Consistent morning and evening routines can create a sense of stability and calm, which is especially beneficial during stressful rotations or coursework. In the morning, set a positive tone by stretching, practicing mindfulness, or reviewing the day’s priorities. In the evening, reflect on three things you’re grateful for. This simple practice can frame your day and help you maintain a balanced, positive mindset.

9. Practice Mindfulness

Mindfulness—focusing on the present moment without judgment—can help healthcare students and workers manage stress and reduce anxiety. It can help us become more aware of our thoughts, feelings, and surroundings and positively impact our mental and physical well-being. Practicing mindfulness for a few minutes each day can make it easier to remain calm in high-stakes situations. You might try deep breathing exercises, meditation, or a guided relaxation app to develop this skill over time.

10. Avoid Negative Language

Our words have power. The language we use can affect our mood and how we think about ourselves and others. Try to be conscious of avoiding overly negative language when discussing your day or challenges. Instead, use language that focuses on solutions, growth, and resilience. Speaking positively about yourself and others is a powerful way to stay positive at work or school and can make it easier to manage stress and approach challenges constructively.

11. Be Curious

Curiosity fosters growth and a positive outlook by encouraging you to keep learning and staying engaged in your field. Healthcare is always evolving, and curiosity can inspire you to stay updated on new practices, techniques, or areas of study that spark your interest. Embracing curiosity can help keep your career dynamic and fulfilling.

12. Seek Out New Experiences

Routine is important, but trying new experiences—whether it’s learning a new skill, exploring different departments, or participating in a seminar—can reinvigorate your enthusiasm for healthcare. These experiences can break up monotony and help you stay connected to the passion that brought you to the field in the first place.

Ten Tips for Staying Positive

1. Make up mantras. You are not alone. We’re all in this together. These aren’t just snappy sayings for t-shirts; they’re positive affirmations that can be a powerful tool in helping to shape your outlook. Pick one that resonates with you and repeat it often.

2. Focus on successes. Remembering challenges you have overcome in the past can help inspire you to face future roadblocks. Tough times can become learning opportunities.

3. Challenge your negative thoughts. We can’t always choose what happens to us, but we can choose the way we respond to it. Reframe the situation and see what possible positive outcomes there are. For example, being “stuck at home with nothing to do” can be reframed as being “safe at home with an opportunity to connect with my family.”

4. Cultivate an attitude of gratitude. Start or end your day with a gratitude practice. Write down three things you are grateful for each day, or partner with a loved one and share them out loud. Gratitude trains your brain to see the positive.

5. Stay in the present moment. It’s easy to get caught in a spiral of anxious thoughts about the future. We all want to know when this will end. If you find yourself stuck in this negative pattern, try this simple exercise to bring yourself back to the present moment.

6. Let it go. Similarly, staying in the present moment can keep you from unnecessarily ruminating on the past. Traumatic events and other circumstances require appropriate support, time and attention to heal, but give yourself grace for minor mistakes or imperfect plans.

7. Connect with positive people. Social connection contributes to happiness and is strongly correlated with optimism. Seek out the company of people that make you feel good and fuel your positive energy. Likewise, limit interactions with those who leave you feeling drained or pessimistic.

8. Pay it forward. Performing acts of random kindness for others is a great way to boost your happiness. In addition, those you help and even those who simply witness your kind gestures will also benefit. Learn more about using kindness as a coping skill here.

9. Do it for your family. Optimism can be a learned behavior and is a teachable skill. Give your family the many benefits of optimism by setting an example for them to follow.

10. Practice makes progress. Of course, all new habits take time and continuous practice before they become automatic. Make the choice to be more optimistic each day and enjoy the rewards of your improved outlook.

How to Think Positively: Best Practices for Mind and Body

1. Notice and reframe negative thoughts. At first, you may not even be aware of your negative thoughts. Spend a day paying attention to your self-talk. You may be surprised by how many of your thoughts are pessimistic.

First, don’t criticize yourself for having these thoughts! Just notice your next negative thought and say to yourself, “Cancel that!” to stop the pattern. Next, reframe the negative thought by turning it around and finding something positive. For instance, instead of being irritated by traffic, spend a moment appreciating your car or the extra time to listen to music or a podcast. Rather than thinking, “I’m terrible at cooking” when a meal doesn’t turn out well, think, “Every day, I get better at cooking.”

1. Practice gratitude. Take time to acknowledge the good things in your life. Doing so will put you in a more positive frame of mind. A regular practice of saying or writing down three things you’re grateful for each day will help train you to look for things that make you happy. The more specific you can be, the better! Perhaps today you’ll feel grateful for your favorite sweater, your comfortable bed, and your beloved pet. Maybe tomorrow you’ll feel grateful for an inspirational teacher, the friend who’s always there for you, and the delicious dinner you cooked (because every day you get better at cooking!).

2. Be kind to yourself. Make a quick list of five things you enjoy doing. You might be surprised to realize that you don’t often do the things you enjoy! Keep that list handy and do something that makes you happy as often as you can, whether it’s taking a walk before work, enjoying a bubble bath, or reading a book. The better you feel, the more positive thoughts you’ll notice yourself having.

3. Do something good for others. It feels even better to do something nice for others than for yourself! Buy a coffee for the person in line behind you at the café, send someone a silly card, or simply text a friend and tell them how much they mean to you. By making someone else feel good, you’ll put positivity into the world and also feel good about yourself.

4. Laugh! It’s easy to find negativity in this world. It’s OK to tune that out from time to time and find the fun. Spend time with a friend who makes you laugh, watch a funny TV show or movie, or enjoy your favorite comic on stage (live or in a recorded performance). Even remembering something funny that happened in the past can make you laugh today and improve your mood.

9 Simple Ways to Always Stay Positive

It’s common to be struck with a bout of pessimism, or to naturally be more towards the pessimistic end of the perspective spectrum. It’s hard to see the positives in life and become an optimist when you’re lost in the murky waters of negative thinking.

However, Henrik Edberg, the founder of The Positivity Blog is here to share nine ways we can create a more optimistic outlook and positive perspective:

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” — Maria Robinson

When I was younger — in my teens and early 20s — I was trapped. Not physically, but mentally: by the destructive thought pattern called pessimism. This negative thinking poisoned what might have been a pretty good and opportunity-filled childhood, adolescence, and early adulthood. This pessimism created ceilings and walls where there really were none.

Throughout the period when I was ridden by pessimism, my life and I mostly stood still. Looking back, it was a terrible waste. If you are in pessimistic place, you don’t have to stay there for the rest of your life. I didn’t, for I learned to replace my negative thinking with optimism.

In this article I’ll explore nine positivity habits that have helped me to go from someone who was pessimistic most of the time to someone who is now optimistic almost all the time. I recommend to not try to add all the habits at one go but to choose one habit and to practice it for 30 days so it becomes a habit, before adding the next.

1. Ask Yourself the Right Questions

This is the simplest but perhaps also the most important habit I have discovered in adopting an optimistic mindset. The questions we ask ourselves day in and day out when we wind up in negative, difficult or uncertain situations make all the difference in our life.

A pessimist might ask him/herself questions like:

• “Why did this happen to me?”

• “Why do bad things happen to me all the time?”

But an optimist asks him/herself the questions that open up the mind to new viewpoints and possibilities. A few of my favorite questions for finding the optimistic perspective are:

• “What is one good thing about this situation?”

• “What can I learn from this situation?”

• “What is one small step I can take today to start solving this situation?”

2. Create a Positive Environment to Live In

The people you spend your time with and the information you let influence your mind will have a huge effect on your attitude and how you think about things.

So choose to:

• Spend more time with the people who lift you up. And less time – or no time – with people who just bring you down by being negative and critical. Read: You are the Average of the 5 People You Spend the Most Time With

• Let in the information that supports you. Spend less time on negative and self-esteem damaging media sources and spend more time reading positive and constructive blogs and books, watching motivating movies, listening to inspirational songs, and listening to audio books and podcasts created by optimistic people. Check out 12 Inspirational Movies With Important Life Lessons To Learn and 25 Most Inspirational Songs of All Time.

3. Be Grateful for What You Have (Don’t Forget About Yourself Too)

A very simple and quick way to boost the positive energy in your life is to tap into gratitude.

I usually do it by asking one or more of these questions:

1. What can I be grateful for in my life today?

2. Who are 3 people that I can be grateful to have in my life and why?

3. What are 3 things I can be grateful for about myself?

Just spend 60 seconds or a few minutes during your day with answering one of these questions to reap the wonderful benefits.

4. Don’t Forget About Your Physical Self

Being an optimist isn’t just about thinking in a different way. It is also about caring for the physical part of ourselves.

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I have found that working out a couple of times a week, enough quality sleep each night and eating healthy food has a huge effect on my mindset.

If I mismanage those very basic things then negative thoughts pop up far more often and I become more pessimistic and shut down about the possibilities in my life.

So don’t neglect these basic fundamentals. Just caring for your physical self the right way can minimize a whole bunch of problems in life.

5. Start Your Day in an Optimistic Way

The way you start your morning can set the tone for the rest of your day. For example, a stress-free morning often leads to less stress during the rest of the day.

So how can you set an optimistic tone for your day?

A three-step combination that has worked very well for me is to ask myself a gratitude question during breakfast, read some positive information online or in a book very early in the morning and then follow that up with exercising.

This sets my mind on the right path and fills me up with energy for my day.

6. Focus on Solutions

A sure way to feel more negative about a situation is to sit around and do nothing about it. Instead, use the questions I shared in step one and open up your mind to the possibilities of the situation you are in.

If you have trouble to get started with taking action, ask yourself:

What is one small step I can take today to get the ball rolling?

Then take that small step forward. However small this step is, it can have a big effect in your mood and thoughts. If the step feels too big or it just makes you procrastinate, then ask yourself:

What is an even smaller step I can take to move forward today?

The most important thing is to move forward, even if it’s a tiny baby step.

7. Reduce Your Worries

The worrying habit is a powerful and destructive one and can take over anyone’s thinking. It used to be one of my biggest obstacles to optimism and to moving forward in life.

Two effective steps that have helped me and still help me to this day to minimize the worries are:

1. Ask yourself: how many of my worries ever happened in reality? If you are like me you will find that the answer is: very few. Most of the things you fear throughout your life will never happen. They are just nightmares or monsters in your own mind. This question can help you to do a reality check, to calm down and to realize that you have most likely just been building another imaginary nightmare.

2. Focus on solutions and the action you can take. The worries grow stronger in a foggy mind and an inactive body. So use the questions in Steps 1 and 6 to move out of your worries and into resolution.

8. Don’t Let Ideals Ruin Things

A common mistake people make when making a shift in their attitudes is that they think that they have be perfect and do things perfectly all the time. This traps them from being positive.

Changing to a positive attitude can be gradual. While you may slip and stumble, continuing this way over time will strengthen your positive viewpoint more and more.

But if you set an inhuman standard for yourself and think you have to go from being a pessimist to always being an optimist, then you may find it hard to live up to that. And so you may feel like a failure. You get angry with yourself. And you may even give up on changing this habit and fall back into negative thinking.

So instead, focus on gradual change. If you are optimistic 40% of the time right now, try to improve this to being optimistic 60% of the time. Then, increase that to 80% when you are used to the new standard, then subsequently 100% if you can.

This focus on gradual improvement is far more sustainable and likely to bring long-term success than trying to reach an inhuman standard grounded in perfection.

9. Finally, a Reminder to Help You to Not Give Up

I would like to end this article with a simple but powerful and timeless thought that comforted and encouraged me to continue on when things looked bleak.

That thought is: It is always darkest before the dawn.

This thought has helped me to hold on and keep going when my social skills and dating life was just plain bad. It has helped me to continue on in my online business when things looked like they would never pick up. It has helped me to put one foot over another even when things looked dark.

I have found this thought to be very true. Why? Because when things seemed to be at the lowest for my blog, business, dating life or life in general, something positive would always happened. That’s probably because being at a low point forced me to change how I did things.

But maybe also because life has a way of evening itself out when I go on. By taking action rather than give up, something good will always happens.

Seeing this thought live itself out has strengthened my belief in staying optimistic, in taking action and to keep going even when going through rough patches.