How To Foster Optimism In Your Life And Become Optimistic
The ability to remain positive about the future can make us happier, keep us focused on our goals, and even improve our mental and physical health— and it serves as the basis for an optimistic mindset. We practice optimism when we imagine that the outcomes of coming events or life challenges will be favorable. Despite its benefits, optimism can be a difficult attitude to maintain, especially when we experience hardship. If you are going through a difficult time or would just like to view things from a more positive perspective, there are several ways you can develop an optimistic outlook on your life and the world around you. Below, we’re going to discuss what optimism is, its benefits, and how you can cultivate it in your life.
What is optimism?
According to an article published in the journal Clinical Psychology Review, optimism is present when individuals “hold generalized favorable expectancies for their future.” It can be described as a person’s ability to see the proverbial glass as half full or look on the bright side of things. Optimism is generally viewed as the converse of pessimism, which is a negative outlook on the future.
Benefits of optimism
Science has linked optimism to a variety of positive effects, including improved physical and emotional health. Researchers have found a connection between optimism and reduced depression, anxiety, and stress. Additionally, studies have shown that optimism can boost the immune system, increase pain tolerance, and decrease the risk of death from severe illness. There is also evidence that optimism can improve performance in school and even lead to higher earning potential.
How to be more optimistic
Fostering optimism in your life typically involves more than simply adopting a positive mindset— although that can be a powerful start. The following tips can help you practice optimism on a daily basis, shift your perspective, and develop a more hopeful outlook.
Recognize negative thoughts
When you determine which parts of your life you view in a pessimistic light, you can start to identify negative thoughts as they arise. Do you have a negative mindset when it comes to school? Does work frequently evoke pessimism? You may find that there are certain facets of life that you feel very positive about and others that could benefit from an optimistic perspective.
Additionally, negative thoughts often follow certain patterns. These patterns, often called cognitive distortions, are mental frameworks that can cause us to unconsciously view a situation in a negative light. For example, some people tend to catastrophize, which means that they think about the worst possible outcomes of a situation. Another cognitive distortion involves using a mental filter that screens out positive information and leaves only the negative. Other negative thought patterns include:
Personalization – assigning blame to yourself even when other factors were at play
All-or-nothing thinking – only perceiving outcomes in terms of extremes
Overgeneralization – applying a negative result from one situation to all subsequent situations
Labeling – giving yourself a limiting classification
When you’re able to identify negative thought patterns in your life, you may be more equipped to reframe them and effectively decrease your pessimism.
Focus on solutions
A pessimistic mindset often stems from the belief that life is out of our control. This can become a self-fulfilling prophecy when it keeps us from doing everything possible to ensure a beneficial outcome. If you’re concerned about the future, think about ways you can take some measure of control over the situation.
Consider a scenario in which you had a job interview that you feel went poorly. While you could dwell on the negative aspects of the interview, a more productive approach might be to follow up with the interviewer with an email thanking them for their time, adding points you may not have included in the interview, and reiterating your interest in the job. This can help divert the negative energy you might expend dwelling on the interview toward a direct action that could improve your chances of getting the job.
Of course, we can’t gain control over every situation. However, looking at a problem from a solution-oriented mindset may help you stay more optimistic.
Start to acknowledge your successes
Identifying areas of your life in which you’re excelling can help you feel more confident and, in turn, optimistic. Take time at the end of each day to write out a list of the successes that you had for the day. These could be big things like finding a new job, or they might be small things like getting everything on your grocery shopping list. The more you begin to label the things that you're accomplishing throughout the day as successes, the more optimistic you may become.
Visualize your success
If optimism doesn't come naturally to you, you can practice it by imagining positive outcomes. When you have a situation coming that you are feeling uneasy or negative about, take time to visualize it. Close your eyes and picture what success will look like. Imagine yourself receiving the promotion, passing the test, or finishing the race. Visualizing an outcome does not guarantee that it is going to happen, but it can help to train your mind to expect a more favorable outcome.
Practice gratitude
Being grateful for the things that you have in life can increase your happiness and help you develop a positive outlook. You can practice gratitude daily by using a journal. Write down a list of things that you are thankful for in life. You may want to include things like relationships, your well-being, possessions, experiences, etc. You can also practice gratitude by letting loved ones, friends, or even colleagues know that you appreciate them. Being grateful helps you focus on positive influences in your life, which can lead to increased optimism.
Surround yourself with optimistic or positive people
It can be even more challenging to remain optimistic when there are people in your life who have a negative mentality. If you have friends, family, or coworkers who tend to be pessimistic, consider talking to them about their mindset. They may not know that they’ve been approaching situations negatively or that their pessimism has had an impact on the people around them. You can also simply limit the time you spend with someone who is frequently pessimistic.
Try to nurture relationships with people who already have a positive influence on your life. Is there an acquaintance with an enthusiastic attitude you can get closer to or an optimistic coworker you can befriend? You may notice a significant difference in your own optimism when you surround yourself with a positive support system.
Benefits of online therapy for those who want to become optimistic
If you are struggling with optimism, depression, or similar mental health-related concerns, know that help is available. With an online therapy platform like BetterHelp, you can receive support and guidance as you work to change your mindset. Since BetterHelp has thousands of mental health professionals—with wide-ranging areas of expertise—you have a high chance of matching with a therapist who can address your specific concerns. A qualified therapist can provide a different perspective and help you develop a positive, healthy attitude.
The efficacy of online therapy in becoming an optimist
Research shows that online therapy can help individuals increase their optimism and reduce symptoms of disorders that may lead to pessimism, like depression.
A study published in the Journal of Consulting and Clinical Psychology found that an online optimism intervention could decrease symptoms of depression in individuals who tend to be pessimistic. According to researchers, participants reported increased happiness and significantly reduced levels of negative attitudes.
Takeaway
What is the true meaning of optimism?
Optimism is derived from Latin (optimum) and French (optimisme), meaning “the best” or “the greatest good.” In the modern day, optimism refers to a positive explanatory style of future outcomes. It’s a cognitive construct that can motivate people to put in more effort, with studies finding that more optimistic people tend to have better mental and physical health outcomes.
Optimism can be understood through various frameworks, including the following:
- Dispositional optimism: A positive outlook and high expectations
- Attributional style: The tendency to believe that one is not responsible for negative events and that the event will not repeat itself
- Cognitive bias: This unrealistic type of optimism may lead to poor preparation and high tolerance for risk-taking or health-damaging behaviors
- Toxic positivity: Though optimism can often be beneficial, being overly optimistic can repress negative feelings and be harmful to mental health
What is an example of optimism?
Here are some examples of things an optimist might say:
- “I know I can do well on the upcoming exam if I study hard.”
- “This business venture will be successful because I have a great product.”
- “This is a difficult situation, but it will work out in the end.”
- “A failure is a learning opportunity.”
- “We live in the best of all possible worlds.”
Optimists tend to see the opportunities in setbacks and expect good outcomes, even in the face of adversity. Optimists are generally more resilient to stressors than their pessimistic counterparts, who may be more likely to engage in negative self-talk and expect the worst.
Am I optimistic or pessimistic?
Optimistic people are those who tend to see the glass half full and expect the best possible outcome for any given situation. Consider whether you tend to expect the best when things are uncertain, or if you anticipate that things will probably go poorly.
You can also use an online quiz, like the Psychology Today Optimist Test, to learn more about your outlook on life. Or, consider learning about the Life Orientation Test (LOT-R), which is a common tool used in positive psychology to assess trait optimism. While you can’t self-administer this test for accurate results, it can help you reflect on your tendencies toward optimism or pessimism. While optimistic participants expect positive outcomes in uncertain times, pessimists expect negative outcomes. Evidence suggests that trait optimism can lead to healthier coping strategies and better mental and physical well-being.
What is the opposite of optimism?
Pessimism is the opposite of optimism. However, optimism is typically measured on a scale, from extremely optimistic to pessimistic. That means there are many individual differences, and most people display some degree of both pessimistic and optimistic viewpoints. Some in the psychological field believe that pessimism and optimism are correlated but not truly opposites, and should be treated as two dimensions rather than one.
Why is optimism important?
Optimism can be a beneficial trait for many reasons. For example:
- An optimistic mindset can help people cope with negative events and experience less distress in the face of adversity.
- While pessimism may have negative effects on self-esteem, optimism tends to have the opposite impact. For example, a pessimist may have a sense that they are a failure if they do poorly on an example, while an optimist may believe that if they study harder or ask for help they can succeed on the next test.
- One health psychology study found that optimism can have a positive impact on life expectancy and other life outcomes, like career satisfaction and mental health.
- Optimists are perceived as more likable, increasing the likelihood of having strong social bonds.
- Optimists believe that positive events are possible, which motivates them to work hard and pursue good things.
Optimism can have a significant impact on one’s ability to cope with stressors, have hope when confronting challenges, and reduce self-doubt.
There are many external causes and environmental influences that impact your level of optimism. For example, one study showed a significant gender difference in optimism, with men experiencing higher mean optimism levels. While people may not be able to change these factors, early studies show it’s still possible to improve optimism with strategies like positive self-talk, journaling, volunteering, therapy, and giving gratitude.
Is optimism positive thinking?
The terms “optimism” and “positive thinking” are similar but not synonymous. While optimism is a more enduring outlook that future events will be positive, positive thinking is a conscious effort to focus on the good aspects of a situation instead of negative ones.
What are the 3 types of optimism?
The three primary types of optimism are dispositional, explanatory, and unrealistic optimism.
What are 5 benefits of optimism?
According to one meta-analysis, there are many benefits associated with optimism, including the following:
- Stronger social relationships
- Better overall physical health
- Seeing possibility in challenges and setbacks, making people more resilient to stressors
- Less chronic pain
- Greater likelihood of engaging in health-promoting habits, like regular exercise and consuming a nutritious diet
In addition to these benefits, people who are optimistic experience an increased average life expectancy.
Is optimism an attitude?
Yes, optimism is often considered a mental attitude about how people explain the events in their lives. For example, an optimistic person is more likely to find hope and opportunity in challenges, whereas a pessimistic person may feel resigned to a negative outcome before the situation has unfolded.
Are successful people optimistic or pessimistic?
According to research, optimists tend to achieve more career success than pessimistic people. There are several reasons this might occur, including higher stress tolerance, greater self-esteem, more engagement with colleagues, seeing failures as learning opportunities, and the belief that hard work can make it possible to overcome setbacks.
Am I an optimist or realist?
Here are some characteristics of optimism:
- A positive outlook on life
- The belief that good things will happen
- Focusing on the things they can improve
Here are some characteristics of realism:
- A neutral outlook on life
- The belief that both negative and positive outcomes are possible
- Focusing on things they can improve, while recognizing that some things are outside their control
Many people experience some degree of both optimism and realism, and the combination of these viewpoints can have some unique benefits.
Are pessimistic people happier?
No, studies suggest that optimism tends to lead to greater overall well-being, lower stress, and increased ability to cope with challenging life events.
What is the power of optimism?
Optimism can be a powerful motivator, helping people work toward their goals and make positive changes in life, even in the face of setbacks.
What is the difference between optimism and positivity?
The terms “optimism” and “positivity” are frequently used interchangeably, but they have slightly different meanings. Optimism refers to a mental mindset and outlook in which people expect the best outcomes, whereas positivity refers to an intentional cognitive choice to focus on the good. While both optimism and positivity can be beneficial, both can become unrealistic or toxic when they lead people to disregard or suppress negative emotions.
What is the theory about optimism?
Martin Seligman, Ph.D., developed a theory of optimism based on the concept that optimistic people view positive events as stable and internal, and negative events as temporary and external. According to Seligman, people can train themselves to be more optimistic by reframing negative events as temporary setbacks.
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