In a refreshing shift from relentless cheerfulness and forced optimism, the latest psychological research underscores that becoming a more positive person is not about faking happiness—but about small, practical shifts in mindset. The findings, recently published by leading experts in psychology, suggest actionable techniques that anyone can incorporate into daily life, sidestepping the cultural pitfalls of toxic positivity and helping Thais nurture resilience amidst uncertainty (SELF).
For many Thais, and indeed individuals worldwide, the pressure to “be more positive” often carries the baggage of insincerity, leading to suspicion of motivational mantras and a hesitancy to embrace mental health advice that feels disconnected from everyday realities. However, as explained by a psychology professor from Yale University, human brains are actually wired with a “negativity bias.” This means that, from an evolutionary standpoint, focusing on potential threats or setbacks once helped people survive, but in modern society, it can result in chronic pessimism, anxiety, and a diminished ability to recognize life’s positives—even when circumstances are objectively good.
Recognizing this inherent tendency is the first step, but according to mental health experts recently consulted by SELF, hope need not be artificial or forced. Instead, science-backed approaches can gently tip the balance toward optimism, supporting both mental wellbeing and genuine contentment.
One core recommendation from the Yale professor is to begin with neutrality, rather than jumping straight into cheerfulness. Simply noticing negative thoughts and reframing them in more neutral terms—such as swapping “they must be avoiding me” for “I haven’t yet heard from them, and I’m unsure what that means”—can ease anxiety. Unlike extreme positivity, which the Thai social context often brands as “jai yen yen” (cool-hearted) to the point of passivity, this approach encourages mindful acknowledgment without denial or excessive reassurance. As the professor explains: “Just aiming to be neutral is a solid place to start.”
Next, the practice of removing absolutes from daily vocabulary—a tip championed by a noted author and licensed clinical social worker—can have a profound impact. Instead of telling oneself “bad things always happen to me,” they suggest acknowledging specific hardships (“I didn’t get the apartment I wanted”) and avoiding sweeping, black-and-white statements. This nuanced perspective aligns with Thai proverbs emphasizing moderation, such as “kwam phod phan” (patience and endurance), and helps ground emotional responses in reality rather than exaggeration.
A third research-backed strategy involves “if this happens, then what?” scenario planning. By facing the possibility of negative outcomes head-on—rather than suppressing worries—individuals can craft practical solutions and reduce feelings of helplessness. For instance, job seekers discouraged by rejection can proactively identify next steps. International psychological literature demonstrates that such cognitive planning reduces anxiety and fosters self-efficacy, a vital trait for Thais navigating both urban stressors and family challenges (PubMed recent reviews).
Experts also recommend reflecting on previous life challenges that were overcome, to reinforce a sense of resilience. In the Thai context, recalling difficult times—like preparing for national university entrance exams or weathering Bangkok’s notorious flooding—can serve as firsthand reminders that adversity does not define one’s entire future. As the licensed social worker emphasizes, “Remind yourself you’re capable of overcoming whatever you’re bracing for.”
Perhaps most accessible of all is the habit of recognizing small daily victories: a smooth commute, a delicious meal, a satisfied customer at work. This “noticing the small wins” approach, highlighted by the Yale professor, builds psychological momentum and grounds individuals in gratitude without resorting to denial of genuine hardships. Research from the Journal of Positive Psychology repeatedly shows that such daily practices lead to improved mood, enhanced satisfaction, and lower rates of depressive symptoms (PubMed study).
Efforts to promote mental wellbeing and optimism are especially relevant for Thai society, where fast-changing social and economic conditions place a heavy cognitive load on both young and old. According to a recent nationwide health survey (Thailand MOPH, 2024), anxiety and low mood are notable concerns, especially among students and urban professionals contending with academic pressures and job insecurity (MOPH Health Statistics]. By integrating realistic, culturally sensitive positivity practices, mental health advocates hope to improve national wellbeing without undercutting authentic emotional experience.
Historical factors are also at play. Thailand’s culture of “saving face” (rak sa na), while supportive in social settings, can sometimes inhibit open discussions of personal setbacks or dissatisfaction, unintentionally reinforcing the social expectation that one should always appear undisturbed. These new findings, however, carve out a middle path—neither denial nor pessimism, but balanced acceptance.
Looking ahead, mental health professionals and educators are beginning to incorporate these realistic positivity techniques into school counseling, community workshops, and digital wellbeing campaigns throughout Thailand. The Ministry of Public Health is also exploring digital tools to support mindfulness-based approaches in both urban and rural communities (Bangkok Post coverage). As technology gains a greater foothold in Thai society, apps and online communities inspired by evidence-based optimism are set to proliferate, offering scalable support for Thais seeking to weather life’s ups and downs.
For Thai readers, the path forward involves intentional, self-compassionate steps. Try starting each day by noting one small positive experience or expressing gratitude for something mundane. When setbacks occur, gently reframe thoughts away from extremes, and recall previous resilience. When faced with worry, plan logical next steps, but remember—negativity is a default setting, not an immutable fate. As research reaffirms, genuine positivity is built through small, repeatable actions, not grand gestures or empty affirmations.
In supporting mental wellbeing, both for oneself and loved ones, Thai communities can benefit from moving beyond rigid notions of positivity. By embracing these practical, honest techniques, everyone from students to working parents and elders can foster healthier, more resilient minds—building a foundation for collective hope and personal peace in a rapidly changing world.
References: