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Have you noticed how easy it is to spend your entire day under a cloud of negativity?

There is no shortage of upsetting headlines in the news. If you dare to read the online comments of news stories, the degree of negativity and rudeness can be mind boggling! Turn to your social media feeds and there are complaints and criticism everywhere.

Even at work, how many times a day do you and your colleagues “vent” about what’s wrong?

All that negativity takes its toll and can spill over into your marriage. It’s hard to turn off the habit of fault finding and looking for problems, even when you’re with people you care the most about.

Spouses can be especially easy targets for such negativity. But for the health of your marriage, it’s important to, as the old song says, accentuate the positive.

Here’s what can help:

1.  Intentionally Build a Positive Space. 
Your marriage can be a fortress of optimism that helps you cope with the sea of negativity around you. But building a marriage like this requires being deliberate and focused. It’s too easy to fall into negativity, so you have to repeatedly choose to be positive. If you can do this, you will find the upbeat nature of your relationship invaluable to your well being.

Marriage research  reveals that couples with the strongest marriages have about 20 positive interactions for every negative one. Even when there is conflict in these marriages, the ratio is still five positives for every negative. For struggling marriages, on the other hand, the number is closer to 0.8 positives for every negative. Keep these numbers in mind if you want the type of marriage that will buffer you from outside pessimism.

2.  Take Care of Yourself.
When you’re stressed and really busy, getting to that positive place isn’t easy. That’s because a stressed brain is hardwired to look for what’s wrong. Studies have shown that under heavy stress, couples have more difficulty seeing the positives in their relationship and usually magnify anything negative that is happening. This is just one important reason to take a break to mitigate your stress. When you’re calmer, you’ll be able to see your spouse more accurately. Take some time for you, so that your time together will be more constructive.

3.  Notice the Good Things.
To counteract the strong tendency to focus on the negative, make an extra effort to notice what’s working well in your relationship and talk about it. Most people are starving to be noticed and appreciated, and your husband is no exception.

What are your best moments with him? Which of his qualities make you feel grateful you’re married to him? Have you told him any of this recently?

Pay special attention to the end of the day when the two of you reconnect. It’s easy to turn this crucial time into a gripe session. But think about how much better it would be if you shared some good news and expressed how glad you are to see each other instead.

You may not have any control over what happens in politics or national and world affairs, but you can take steps toward positivity that make a real difference in your marriage. Give the ideas in this article a try. And if you’d like to discover more strategies like these, pick up a copy of my book Strong Women, Strong Love.