Cultivate Positivity at Work or Negativity Will Creep In

Positivity isn't just a mindset, it's a skillset. Everyone?can?cultivate positivity ?through the choices you?make,?the perspectives you?choose , the behaviors you engage in, and?the conversations you?have ,?as well as those you?avoid.?

While it's not always easy or practical to look for the silver lining in every situation, helping to create and maintain a positive workplace can increase engagement, motivation, ownership, and commitment. This isn't about fake or toxic positivity. When something is going wrong or someone is having a hard time, you should address it with empathy rather than dismissing it, ignoring it, or pretending it's ok. This is about modeling positivity as a regular, healthy practice for your team members.

It's important to understand the impact of negativity at work. When we are stressed, angry, or scared, our immediate instinct is to protect ourselves, by either shutting down or lashing out. Research shows that the negativity caused by stress, fear, and anger narrows your thinking, limits your options, and shuts out the world and the people?around you.?

In the wild, this makes sense--if a predator is getting ready to attack, you don't want to be distracted by a wide range of options for your next move. You need to focus on exactly what you have to do next to survive. But in organizational life, a consistent flood of negative emotions can prevent you from focusing on anything else. Positivity, in comparison, allows for creativity, big-picture thinking, and an openness to new ideas. Negativity is contagious and spreads quickly in teams and across the culture.?

In an ideal world, you would emanate positivity toward the people you lead. You would find the opportunity in every dilemma and the silver lining in every cloud--all without minimizing?a member of your teams' challenges. And, of course, your leader would be modeling this for you, too. But if being positive doesn't come naturally to you, you can take simple, concrete steps to build a habit that can improve your work and life and be positively contagious too.

1. Adopt an attitude of gratitude.?

At the start of each day, think about one thing for which you are thankful. This daily practice will help train your brain to look for the good things in life and to develop a grateful mindset. It will also remind you during tough times how many things you have to be thankful for. Focus on the things that make getting up and facing the day worthwhile.

Gratitude is something to be shared: If you are about to lead a new group project, openly communicate your gratitude for the team's strengths. This small reminder will go a long way to motivate both yourself and the group.?

2. Be adaptable.

Even with a schedule, things won't always go as planned. When you expect the unexpected, you will be better prepared to deal with problems as they spring up. How you deal with an unexpected situation is more important than whether you expected the problem in the first place.

Always have plan B. Perhaps the PowerPoint won't load for your staff training--be ready to go without?and?don't dwell on how it should have gone. Maybe the attendance for the staff recognition event was lower than you had hoped--make the event feel warm and intimate and as if you'd always planned it to be this size.?People will follow your emotional lead, so lead adaptively.?

3. Create a positive climate even if you can't change the culture.?

Negativity can feel pervasive and never-ending. Whether it's people?who love?to talk about their personal problems or a direct report who focuses on what's "not fair," or even a current crisis in the industry, it's safe to say that challenges and difficulties, as well as challenging and difficult people,?are unavoidable.

You?may not be able to?change everything about our organization's culture "the way?we?do things around here,"?but you can seize the opportunity to change your climate "the way I?do things around here."?Think about how you speak, behave, and interact with others, and focus on contributing something powerfully positive.?

4. Treat yourself with compassion.?

You are a complex individual, surrounded by equally complex individuals. While it's good to have in our minds how we would like to grow and change, personally and professionally, give yourself credit for who you are right now--flaws and all. Accepting yourself will free you from the energy-sapping cycle of constantly criticizing your downfalls.

Focus instead on changing what you can and living with what you can't change. Beware of negative thoughts such as, "I'll never be able to finish everything at work on time and get home to cook dinner for my family. Clearly, I am not the greatest parent." Reframe your thinking and focus on solutions such as, "I will get the most important tasks done and remember the great impact my work has on my team. Tonight might be takeout night, but at least we will all be sitting around the table together as a family."?

5. Find your positivity partners.

Two decades ago, I worked for a nonprofit organization that was the subject of frequent criticism in the media, among its constituent agencies, and among staff. Negativity was the norm. It would have been easy and even socially acceptable to be a part of the griping, frustration, and disappointment.?

But I actually loved my job. I was passionate about the mission of the organization, I had a great relationship with my supervisor, and I had amazing team members.?So, I just decided to find like-minded employees within the organization who'd decided, like me, to focus on what was working rather than what wasn't.?

Originally posted on Inc .

Deborah Grayson Riegel is a keynote speaker and consultant who teaches leadership communication for Wharton Business School and Columbia Business School. She is a regular contributor for Harvard Business Review, Inc., Psychology Today, Forbes, and Fast Company. The author of Overcoming Overthinking: 36 Ways to Tame Anxiety for Work, School, and Life, she consults and speaks for clients including Amazon, BlackRock, Kraft Heinz, PepsiCo, and The United States Army. Her work has been featured in worldwide media, including Bloomberg Businessweek, Oprah Magazine, and The New York Times. Visit her online at www.deborahgraysonriegel.com .