by Melanie Southerland | Oct 1, 2025
The Power of Positive Thinking: How It Shapes Mental Health
In a world filled with daily stressors and uncertainties, the way we think can significantly influence how we feel. Positive thinking—more than just a feel-good phrase—has been shown to have profound effects on mental health, emotional resilience, and overall well-being.
Photo Source: Adobe Stock Images
What Is Positive Thinking?
Positive thinking doesn’t mean ignoring life’s challenges or pretending everything is perfect. Instead, it’s about approaching difficulties with a constructive mindset, focusing on solutions, and maintaining hope. It often begins with positive self-talk, the internal dialogue that shapes how we interpret and respond to events.
Mental Health Benefits of Positive Thinking
Research shows that cultivating a positive mindset can lead to:
- Reduced stress and anxiety: Optimists tend to view challenges as manageable, which lowers the body’s stress response.
- Lower risk of depression: Positive thinkers are less likely to ruminate on negative thoughts, a key factor in depression.
- Improved emotional resilience: A hopeful outlook helps people bounce back from setbacks more quickly.
- Better coping skills: Optimism encourages proactive problem-solving and seeking support when needed.
- Enhanced psychological well-being: Positive emotions like gratitude and joy contribute to a more balanced mental state[1][3].
The Science Behind It
Positive thinking influences the brain’s chemistry. It boosts the release of dopamine, serotonin, and endorphins—neurotransmitters that enhance mood and reduce pain. It also reduces levels of cortisol, the stress hormone linked to anxiety and inflammation. Over time, these changes can rewire the brain through neuroplasticity, making optimism a more natural response[4].
Physical Health Connection
Mental and physical health are deeply connected. Positive thinking has been linked to:
- Stronger immune function
- Lower blood pressure
- Better cardiovascular health
- Faster recovery from illness or surgery
- Longer life expectancy[1][4]
️ How to Cultivate Positive Thinking
Building a positive mindset takes practice. Here are some proven strategies:
- Practice gratitude: Keep a journal of things you’re thankful for.
- Reframe negative thoughts: Challenge pessimistic beliefs and replace them with more balanced ones.
- Surround yourself with positivity: Spend time with supportive, uplifting people.
- Set realistic goals: Achieving small wins builds confidence and optimism.
- Engage in mindfulness or meditation: These practices help you become aware of negative thought patterns and shift your focus[3].
Final Thoughts
Positive thinking isn’t about ignoring reality—it’s about choosing a mindset that supports mental strength, emotional balance, and healthier living. Whether you’re facing everyday stress or managing a mental health condition, cultivating optimism can be a powerful tool for healing and growth.
References
[1] Positive thinking: Reduce stress by eliminating negative self-talk …
[2] Positive Thinking: Benefits and How To Practice
[3] The Power of Positive Thinking and Mental Health | EmpathyHQ
[4] The Power of Positive Thinking on Health – sciencenewstoday.org
by Samantha Kennedy | Sep 26, 2025
Today’s world can offer up a lot of stressors and as a result, many individuals face mounting pressures and mental health challenges. Recent studies reveal that pet ownership provides a unique sense of comfort and stability that can alleviate stress and anxiety. By inviting a pet into one’s home, people often experience immediate emotional support and a renewed sense of purpose. The presence of a loving animal can transform a lonely day into one filled with hope and connection.
Experts in psychology and human behavior have long noted the therapeutic benefits of caring for pets. Regular interactions with animals not only reduce cortisol levels but also increase oxytocin production, a hormone associated with happiness and bonding. Dog walks, playful cat moments, and even the calm companionship of a fish tank routine give structure to daily life. These activities encourage mindfulness, improve mood, and help many cope with depression.
Holding a pet can reduce stress and increase production of “feel-good” chemicals in the brain that can improve mood. (Photo source: Adobe Stock)
One of the biggest benefits of pet ownership is that pets offer unconditional emotional support without judgment. Caring for a pet refocuses negative thought patterns by providing individuals with a sense of responsibility. Additionally, the daily routines associated with pet care foster discipline and regularity, which are essential for maintaining mental balance. Patients who engage actively with their pets frequently report feeling less isolated and more optimistic about their futures.
Community connections can also blossom through pet ownership. Local pet events and dog parks bring together individuals from varied backgrounds, creating networks of support that extend beyond the pet’s company. Such encounters not only foster social interaction but also build trust and empathy among neighbors. In many cases, these casual relationships evolve into meaningful friendships that serve as additional layers of safety and emotional reassurance. Community events centered around pets underscore the social benefits that extend from personal well-being to societal harmony.
As mental health continues to be a focal point in discussions on overall wellness, owning a pet emerges as a natural remedy for many of modern society’s stressors. While pets require time, effort, and dedication, their rewards often surpass the challenges. A pet not only enhances an individual’s health by providing physical activity through daily routines but also nurtures mental and emotional strengths. In moments of grief or stress, the steady presence of a pet can remind owners that life’s simplest pleasures are often the most profound.
For those struggling with isolation or depression, the embrace of a pet might provide a much-needed bridge to a happier, healthier future. Amid the hustle of everyday life, the soft purr of a cat, the wag of a dog’s tail, or even the quiet flutter of a bird’s wings offers solace and hope. People who have adopted pets express an enriched sense of belonging and community, experiences that are increasingly recognized as integral to mental health. Research continues to delve deeper into the intricate link between animal companionship and psychological resilience. In the meantime, pet ownership can serve as a valuable complement to traditional mental health treatments such as therapy and medication.
For more information about this and other mental health topics, please call your local Family & Consumer Sciences (FCS) agent. You can find your nearest Florida FCS agent here.
An Equal Opportunity Institution
by Marie Arick | Sep 5, 2025
photo credit: Marie Arick
In these unusual times, embracing World Heart Day this September 29th could be more important than ever! The World Heart Federation uses this date to educate the world regarding cardiovascular diseases and the actions people can take to prevent or delay the onset of cardiovascular diseases including heart disease and stroke. The following is a simple three step action plan that one could implement in celebration of World Heart Day.
Action one, self-assessment. Waist circumference is a simple way to determine if you are at risk for health infirmities including cardiovascular diseases. According to the National Institutes of Health (NIH), a waist circumference of 35 inches or more for women and a waist circumference of 40 inches or more for men places an individual at higher risk for heart disease. The NIH also notes that the higher the number, the higher the risk.
Action two, get moving. The Centers for Disease Control and Prevention (CDC) note just over half of the adults in the United States get enough aerobic exercise. Walking is one of the easiest aerobic exercises to perform; no special equipment required. Walking can improve your health by aiding with managing or preventing heart disease. Walking is a simple way to promote weight loss or maintain a healthy weight. Walking also aids with lowering risks and/or aids in the management of diabetes which is a risk factor for heart disease. Additionally, the National Institutes for Health (NIH) endorses walking for exercise as it aids in reducing anxiety and depression leading to improved cognitive function and self-esteem. Yet another benefit that can help during these trying times. Give it a try. Not one to exercise regularly? Start slowly. Begin with a small goal of 10 minutes daily and gradually increase the time and distance. Concerned that you have underlying health conditions? Speak with your physician to determine a walking plan or exercise regimen that is appropriate for you.
Action three, journaling or accountability. Using phone applications or a daily calendar can truly aid in accountability. Just noting time spent exercising or obstacles that occurred can aid with confirming the commitment to exercise. This is a form of personal accountability and tends to aid with the process of personal acknowledgement and commitment leading to a higher rate of follow through. Another option is to have an accountability partner. Accountability partners are great when you need someone to remind you of why you started the journey. No matter if you go it alone or include others, the commitment must be there.
Although our society is adjusting to our ‘new normal’ while navigating the Coronavirus, we can still embrace World Heart Day. Take the opportunity to assess our own personal health, get moving by incorporate walking into your daily regimen to not only combat cardiovascular disease, record your journey to aid with accountability and finally take charge of the course of our personal health.
by Suzanne Holloway | Aug 1, 2025
The term “freshman 15” describes the widespread belief that college students gain fifteen pounds during their first year. This concept originated in the mid-to-late 1980s, with a 1985 peer-reviewed article reporting an average weight gain of 8.8 pounds in women. Later, in 1989, Seventeen magazine popularized the phrase by chronicling a student’s struggle with first-year weight gain. Despite its popularity, the evidence behind the “freshman 15” experience is limited. Furthermore, studies have been somewhat inconsistent, with some observing weight gain, others showing weight loss, and/or no change in weight. For example, a 2008 study found weight changes ranging from -5 to +20 pounds with an average of roughly +3 pounds.
For most students, the “freshman 15” is more accurately a “freshman 5.” Both numbers, though, are broad generalizations, and real experiences vary. Starting college marks a major life transition: the independence, new routines, and unique pressures involved can all influence well-being. As a result, some students may gain weight, others might lose weight, and some may see no change at all. Nonetheless, it is important to note that weight and body mass index (BMI) should not be used as sole indicators for health since they do not factor in lifestyle behaviors and body composition.
College Wellness Tips
Looking to build healthy habits in college? Here are some wellness tips and resources to help incoming and current college students.
Eating Habits
With limited access to kitchens, many freshmen rely on dining halls, restaurants, and convenience stores for food. The abundance of choices, particularly at dining halls, including many tempting comfort foods, can easily lead to mindless eating, especially during times of stress or homesickness. Just because your parents aren’t there to remind you doesn’t mean you should stop eating fruits and vegetables; they remain an essential part of a healthy diet and lifestyle. Practicing mindful eating by paying attention to hunger cues, savoring your food, and choosing a balanced meal can make it easier to nourish your body, avoid overeating, and feel your best.
© ActionGP / Adobe Stock
Sleeping Habits
Poor or inconsistent sleep can undermine both physical and mental health, impairing cognitive function and even increasing appetite (which can contribute to overeating and weight gain). Good sleep hygiene is vital—try to keep a regular bedtime, limit caffeine, nicotine, and alcohol late in the day, avoid screens before sleep, and wind down with relaxing activities like reading or meditation.
Stress Management
Stress triggers the release of cortisol, sometimes called the “stress hormone.” When stress is chronic (long-term), cortisol remains high and disrupts the body, slowing metabolism, increasing fat storage (especially in the abdomen), raising blood sugar, and fueling cravings for calorie-dense comforting foods. This can explain why people often “eat their feelings” and reach for familiar or sugary snacks during tough times. Chronic stress is also linked to conditions like depression, high blood pressure, metabolic disorders (e.g., obesity), and fatigue. Healthy ways to cope with stress include seeking social support, building a consistent sleep routine, practicing mindful eating, and staying physically active.
University Student Wellness Resources
If you’re struggling with your physical or mental health, don’t hesitate to reach out. Most universities offer support services for students, such as Florida Agricultural and Mechanical University, Florida State University, and the University of Florida.
Additional Sources
University of Georgia
University of Utah
by Amy Mullins, PhD, RDN | Aug 1, 2025
Good nutrition is important to cognitive function. (Adobe Stock Image)
The Connection Between Nutrition and Memory: How Food Affects Cognitive Function
Memory is a complex and multifaceted cognitive function that plays a vital role in our daily lives. From remembering important events and appointments to recalling learned skills and knowledge, memory is essential for our overall well-being and success. While genetics and lifestyle factors can influence memory, a growing body of research suggests that nutrition also plays a significant role in cognitive function and memory.
The Importance of Nutrition for Memory
A well-balanced diet that includes a variety of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, provides the necessary nutrients and building blocks for optimal brain function. The brain is a hungry organ, accounting for approximately 20% of the body’s total energy expenditure. Adequate nutrition is essential for maintaining healthy brain cells, facilitating communication between neurons, and supporting the growth and development of new neural connections.
Key Nutrients for Memory
Several nutrients have been identified as essential for supporting memory and cognitive function. These include:
- Omega-3 fatty acids: These healthy fats, particularly EPA and DHA, are found in fatty fish, nuts, and seeds. Omega-3s support brain cell membrane structure and function, promoting healthy communication between neurons.
- Vitamin D: This essential vitamin is obtained through sun exposure, dietary sources, and supplements. Vitamin D receptors are found in brain cells, and research suggests that vitamin D plays a role in regulating neurotransmitter function and protecting against age-related cognitive decline.
- B Vitamins: B vitamins, particularly B6, B9 (folate), and B12, are essential for synthesizing neurotransmitters and maintaining healthy brain cells. Foods rich in B vitamins include leafy greens, legumes, whole grains, and lean meats.
- Antioxidants: Antioxidants, such as vitamins C and E, and polyphenols found in fruits, vegetables, and tea, help protect brain cells from oxidative stress and inflammation, which can damage memory and cognitive function.
- Magnesium: This essential mineral supports neuronal function and synaptic plasticity, facilitating learning and memory. Foods rich in magnesium include dark leafy greens, nuts, and whole grains.
Dietary Patterns Associated with Better Memory
Research has identified several dietary patterns that are associated with improved memory and cognitive function. These include:
- Mediterranean diet: Characterized by high intake of fruits, vegetables, whole grains, lean proteins, and healthy fats, the Mediterranean diet has been shown to support cognitive function and reduce the risk of age-related cognitive decline.
- DASH diet: The DASH (Dietary Approaches to Stop Hypertension) diet, developed to reduce blood pressure, emphasizes whole grains, fruits, vegetables, lean proteins, and low-fat dairy products.
- Plant-based diet: A diet rich in plant-based foods, including fruits, vegetables, legumes, and whole grains, has been associated with improved cognitive function and a reduced risk of age-related cognitive decline.
Tips for Supporting Memory through Nutrition
- Eat a balanced diet: Focus on whole, unprocessed foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Stay hydrated: Adequate hydration is essential for maintaining cognitive function and supporting memory.
- Limit processed and sugary foods: These foods can lead to inflammation and oxidative stress, which can damage brain cells and impair memory.
- Consider supplements: If you’re concerned about getting enough nutrients through diet alone, consider consulting with a healthcare professional about supplementing with omega-3s, vitamin D, and other essential nutrients.
Conclusion
While genetics and lifestyle factors can influence memory, nutrition plays a critical role in supporting cognitive function and memory. By incorporating a balanced diet rich in whole foods, essential nutrients, and healthy fats, you can support optimal brain function and reduce the risk of age-related cognitive decline.
References:
During the preparation of this work the author used the AI tool, NaviGator. After using this tool/service, the author reviewed and edited the content as needed and takes full responsibility for the content of the publication. Image source: Adobe Stock
by Amy Mullins, PhD, RDN | Jul 1, 2025
Exercise boosts brain power. (Adobe Stock image)
As we age, our memory and cognitive abilities can decline, making everyday tasks more challenging. While genetics and lifestyle play a significant role in determining our cognitive health, research has shown that regular exercise can have a profound impact on memory and overall cognitive function.
- Increased Blood Flow: Exercise increases blood flow to the brain, delivering oxygen and nutrients to brain cells. This increased blood flow can help to promote the growth of new brain cells and improve communication between neurons.
- Neurotrophic Factors: Exercise stimulates the production of neurotrophic factors, such as brain-derived neurotrophic factor (BDNF), which play a key role in promoting the growth and survival of brain cells.
- Reduced Inflammation: Exercise has anti-inflammatory effects, which can help to reduce inflammation in the brain and promote cognitive health.
- Improved Neuroplasticity: Exercise promotes neuroplasticity, the brain’s ability to adapt and change in response to new experiences. This can help to improve memory and learning.
- Improved Memory: Exercise has been shown to improve memory in both young and old adults, and to reduce the risk of age-related cognitive decline.
- Enhanced Learning: Exercise has been shown to improve learning and memory in both children and adults, and to reduce the risk of cognitive impairment.
- Reduced Risk of Dementia: Regular exercise has been shown to reduce the risk of dementia and other age-related cognitive disorders.
- Improved Mood: Exercise has been shown to improve mood and reduce symptoms of anxiety and depression.
According to the Physical Activity Guidelines for Americans, adults need 150 minutes of aerobic type moderate-intensity, plus 2 or more days of muscle-strengthening exercise per week. Here are some types of exercise that have the greatest impact on cognitive function:
- Aerobic Exercise: Aerobic exercise, such as running, cycling, or swimming, has been shown to improve memory and cognitive function.
- Resistance Training: Resistance training, such as weightlifting or bodyweight exercises, has been shown to improve cognitive function and reduce the risk of age-related cognitive decline.
- High-Intensity Interval Training (HIIT): HIIT, which involves short bursts of high-intensity exercise followed by periods of rest, has been shown to improve cognitive function and reduce inflammation.
- Mind-Body Exercise: Mind-body exercises, such as yoga or tai chi, have been shown to improve cognitive function and reduce stress.
Incorporating exercise into your daily routine can be easier than you think! Here are some tips to get you started:
- Start Small: Begin with short, manageable exercise sessions and gradually increase the duration and intensity as you become more comfortable.
- Find an Exercise You Enjoy: Engage in physical activities that bring you joy, whether it’s running, swimming, or dancing.
- Schedule Exercise into Your Day: Treat exercise as a non-negotiable part of your daily routine, just like brushing your teeth or taking a shower.
- Make it Social: Exercise with a friend or family member to make it more enjoyable and to provide accountability.
Exercise is a powerful tool for improving memory and cognitive function. When we exercise, our brain undergoes changes that can have a lasting impact on our cognitive abilities. By incorporating regular physical activity into your daily routine, you can reduce the risk of age-related cognitive decline, improve memory and learning, and enhance overall cognitive health. Whether you’re a seasoned athlete or just starting out, there’s never been a better time to get moving and improve your brain health.
References:
During the preparation of this work, the author used the AI tool, NaviGator. After using this tool/service, the author reviewed and edited the content as needed and takes full responsibility for the content of the publication.
