Life is far from perfect. The everyday ups and downs of life can take its toll on even the strongest people. While the advice of “stay positive” is well-intended, it’s hard to remain positive when you’re in the midst of a difficult situation. It turns out that the psychology of staying positive only came to light within the last several decades:

Scientists know a lot about what makes people sad and depressed. However, it has only been in the last decade that scientists have begun actively studying what makes people happy and thrive. In 1999, Martin Seligman, in his role as president of the American Psychological Association, challenged his fellow psychology researchers to switch gears in their research and begin the “scientific pursuit of optimal human functioning” (Lopez, 2000, ¶ 4). Since Seligman’s challenge, the field of positive psychology has developed rapidly. Positive psychology focuses on three main areas: positive emotions, positive individual traits, and positive institutions 

–Mary Beth Ely, University of South Carolina

So, what is the secret to staying positive when you feel truly hopeless?

1. Intentionally Revel in Happy Memories

Everyone has at least one happy memory they can recall in their lifetime. If you’re having a hard time thinking about a happy point in your life, try looking through photos. These can help spark good memories that you haven’t thought about in years.

Even though happy memories and photos might not change your situation, they can at least help temporarily take you away from negative thoughts.

2. Practice Being Grateful

It’s very easy to forget about the positive aspects that we have in our lives. At the end of every day, write down at least one thing you are grateful about in a journal. Even something as small as getting outside into some fresh air can count for your daily gratitude.

3. Discover New, Healthy Distractions

Sometimes it takes distraction to get us away from negative emotions. However, the key is that you choose a distraction that adds value to your life and doesn’t harm your health or others around you.

For example, try exercising at some point during the day. If you feel worse at night, even a quick jog around the block can help reframe your mindset. You can also try reading a book, listening to some podcasts, or even take an online course to learn something new.

4. Spend time in Nature

Getting outside is more than just an opportunity to smell the flowers. According to the American Psychological Association, spending time in nature restores mental clarity and it can even help heal the body.

Even when represented with brief photographic simulations, local natural and urban comparison conditions can have differential effects, says Hartig, an avid hiker and climber who finds restoration in the Sierra Nevada range of California. In one study, he showed people photographs of a forested area and downtown Stockholm and found that the forest slides boosted people’s mood.

As you make your way through a difficult period in your life, remember these tips to help lift your spirits. As always, keep coming back to Best Life Hub to find more tips on boosting your mood and improving your life.