If you’ve ever seen the movie Pollyanna, then you’re probably familiar with the idea of maintaining a positive attitude in the face of adversity.

Even if you haven’t seen the movie or read the book, you’ve probably familiar with the term “Pollyannaish,” which has taken on a more pejorative meaning in the recent past, sometimes being equated with bypassing or ignoring the negative.

But being able to acknowledge the harder parts of life while also looking for positive or optimistic aspects can be a beneficial skill.

For example, a recent study found that people with a family history of heart disease who also had a positive outlook were one-third less likely to experience a heart attack or other cardiovascular event than people with a negative outlook.

The study, which was conducted by the Johns Hopkins School of Medicine, measured people’s outlooks using a survey tool to assess their cheerfulness, energy level, anxiety levels and satisfaction with health and overall life.

Although one of the study’s lead researchers acknowledged that you don’t necessarily need a survey to assess your positivity. “I think people tend to know how they are,” Lisa R. Yanek, assistant professor of medicine, said in an interview with Johns Hopkins Medicine.

While it’s still uncertain what causes the connection between positive mindset and better health outcomes, including mental health outcomes such as increased creativity and problem-solving ability, improved coping skills, and clearer thinking, some experts suggest that having a more positive outlook contributes to better long-term decision-making.

Experts also suggest that if we’re more hopeful, and ideally less stressed, then we’re less likely to face the consequences of stress-induced inflammation.

Additionally, there’s research that suggests that holding on to negative emotions can increase the risk for poor health conditions, whereas the ability to hold on to or “savor” positive emotions is associated with better health outcomes because of the different areas of the brain that positive and negative emotions are activating.

An important facet of the research is the idea of holding on to the emotion. We’re going to experience all the feelings, both positive and negative, but if we can release the negative ones when they’re no longer needed and appreciate the positive ones while they’re happening, then it can have beneficial effects on our wellbeing.

That same research also found that people who were better able to hold on to and foster positive emotions were more likely to practice different forms of meditation, including self-reflection.

“Research points to the importance of certain kinds of training that can alter brain circuits in a way that will promote positive responses,” Richard J. Davidson, a neuroscientist at the University of Wisconsin-Madison who conducted the research, told the National Institutes of Heath. “It’s led us to conclude that wellbeing can be considered as a life skill. If you practice, you can actually get better at it.”

So what are some strategies to try and orient toward the good?

Practice reframing.

While you don’t have to discount or ignore the negative of a situation, being able to find positive aspects to it can make it easier to ride through or bounce back from challenges.

Humor can also be a helpful way to reframe or shift our perspective around situations and alleviate stress by helping us to feel lighter.

Smiling

Similar to laughing, making a conscious effort to smile more can have positive effects on health.

For example, this study found that smiling, even forced smiling, helped people recover from the effects of stress more quickly than if they were not smiling.

British researchers also found that one smile can generate the same amount of brain stimulation as 2,000 bars of chocolate, according to Ron Gutman, who wrote Smile: The Astonishing Powers of a Simple Act.

Also similar to laughing, you can force yourself to smile and get the same effects as if you found yourself genuinely grinning at something.

If you don’t want to force yourself, though, you can try to consciously focus more on things that will make you smile. For example, if you’re in the grocery store and you notice people getting upset or anxious about long lines (and maybe you are too) but you also notice a young boy making his mom laugh by asking her to tell him about the spiciest pepper she’s ever eaten, you can choose to focus more on the latter, which will likely help you to feel better.

Additional Takes on Orienting Toward the Good

“Positive Emotions and Your Health” via NIH News in Health

“Psychology to Grin About: The Benefits of Smiling and Laughter” via the University of Western Alabama Psychology and Counseling News

“To Do Better, Focus On What You Do Well” via Psychology Today