In times of austerity, unrest in the Middle East, and the continued rise in levels of poor mental health post-pandemic, maintaining an optimistic outlook can seem impossible. Negativity often looms large.
Yet, optimism is more than just looking at life through rose-tinted glasses and only seeing the good. It is a mindset – a cultivated art that empowers us to navigate life’s ups and downs with resilience, hope, and positivity.
But optimism doesn’t mean ignoring challenges or pretending that everything is perfect. Instead, it is the ability to face reality while having positive expectations for the future.
The Science Behind Optimism
There’s a wealth of research in positive psychology showing that an optimistic mindset can lead to a range of benefits. For example, numerous studies have found that optimists tend to have better psychological health (Scheier and Carver, 1992) including lower levels of stress, anxiety, and depression, better physical health (Carver et al., 2009), and longer life expectancy.
Optimism has also been found to help people recover more quickly after operations, reduce levels of postpartum depression, and strengthen cardiovascular and immune-system functioning (Shepperd, Carroll and Sweeny, 2008).
Optimists are also more likely to engage in healthy behaviours, such as exercising regularly, eating well, and seeking medical advice when needed (Peterson and Villanova, 1988).
Optimism and the pursuit of goals
Optimism also plays a role in the decision to pursue goals. If we are optimistic that we can achieve these goals, we will work towards them. We’ll also keep going in the face of adversity. If we feel pessimistic about our chance of achieving these goals, we’re more likely to give up before we’ve even started.
If they have doubts about achieving a goal, they will have little reason to act. On the contrary, if they are confident about achieving the goal, they will act and will continue their efforts if they have attained sufficient confidence—even when faced with barriers and hardship (Carver and Scheier, 2001).
The cost of optimism
Before delving into the process of becoming more optimistic, it is important to highlight that optimism is not always a good thing. While there are positives to being optimistic about the future and living with the expectations that good things will happen, it can also result in disappointment when outcomes fall below expectations.
We all know what it is like to get our hopes up only for them to be dashed. There are times not assuming the best will happen, means we are more prepared for possible setbacks, but also being prepared to take advantage of opportunities when they arise (Sweeny and colleagues, 2006).
Reframing the Mind
While some people are naturally optimistic, optimism is a skill that can be developed with intention and practice. The first step to cultivating a positive mindset is awareness – becoming conscious of negative thinking patterns and challenging them.
One common thought pattern among pessimists is catastrophising, when it can feel like our thoughts have entered a negative downward spiral to the point that we expect the worst-case scenario in every situation.
Cognitive reframing can help with this, where we consciously shift our perspective by asking ourselves questions like, “What’s the worst that can happen?” or “What’s a more realistic or positive outcome?” This helps break the cycle of negativity to allow optimistic thinking.
Another common mindset that fosters pessimism is personalisation, where we blame ourselves for every setback. Instead, optimists have an understanding that failure or mistakes are part of learning and not a reflection of their self-worth.
When they encounter difficulties, they ask themselves, “What can I learn from this situation?” or “How can I grow from this experience?”
The Power of Positive Self-Talk
A major factor in cultivating optimism is the way we talk to ourselves. Our internal dialogue has a significant impact on our emotions, behaviours, and overall outlook on life. Positive self-talk helps us stay motivated and focused on the bright side, while negative self-talk can undermine confidence and fuel pessimism.
Next time we catch ourselves engaging in negative self-talk, the advice is to pause and ask: “Is this thought helpful? Does it reflect reality?” Then, reframe it. For instance, if we think, “I’ll never be able to do this,” we can change it to, “This is challenging, but I’ll find a way.” Over time, this shift in language creates a more optimistic internal narrative.
Gratitude: A Pillar of Optimism
One of the most effective ways to cultivate optimism is through the practice of gratitude. Gratitude shifts our focus from what we lack to what you already have. It allows us to appreciate the small joys in life, even during difficult times.
Research has shown that people who regularly practice gratitude experience higher levels of happiness, improved relationships, and greater mental resilience.
A simple way to incorporate gratitude into our lives is by keeping a gratitude journal, where we write down three things we are thankful for every day.
These can be as small as a early morning sunrise or as significant as a visit from a much-loved family member. This practice helps retrain our brain to notice the good, rather than fixate on the negative.
Surrounding Ourselves with Positivity
The people we surround ourselves with can greatly influence our mindset. Optimism is contagious, so there are huge benefits to nurturing relationships with positive, supportive people who uplift us rather than drag us down.
It makes sense to evaluate our social circle and consider how the attitudes of others are impacting us. If we find that certain people are consistently negative or toxic, it may be time to set boundaries. On the flip side, there are obvious benefits to cultivating connections with those who encourage optimism and growth.
The Role of Mindfulness
Mindfulness is another powerful tool for fostering optimism. By practicing mindfulness, we train our brains to stay present and nonjudgmental in the moment. This helps reduce anxiety about the future and regret over the past – two major contributors to pessimism.
Mindfulness encourages us to observe our thoughts without attaching judgment or emotion to them. This awareness allows us to catch negative thinking patterns before they spiral out of control. Incorporating mindfulness into our daily routine, even for just a few minutes, can help us stay grounded and more optimistic.
The Ripple Effect of Optimism
Cultivating a more optimistic mindset is not about being relentlessly positive in every situation, but rather building the resilience to face challenges with hope, grace, and perseverance.
When we develop an optimistic mindset, we not only improve our own life, but also those around us. Challenging negative thoughts, practicing gratitude, embracing positive self-talk, and surrounding ourselves with uplifting people is a great place to start.
Sources
Carver, C. S., Scheier, M. F., Miller, C., & Fulford, D. (2009). Optimism. In S. J. Lopez & C. R. Snyder (Eds.), Handbook of positive psychology (2nd ed, pp. 303–311). New York: Oxford University Press.
Carver, C. S., & Scheier, M. F. (2001). Optimism, pessimism, and self-regulation. In E. C. Chang (Ed.), Optimism and pessimism: Implications for theory, research, and practice (pp. 31–52). Washington, DC: American Psychological Association
Carver, C. S., & Scheier, M. F. (1990). Origins and functions of positive and neg- ative affect: A control-theory approach to human behavior. Psychological Review, 97, 19–35.
Scheier, M. F., & Carver, C. S. (1992). Effects of optimism on psychological and physical well-being: Theoretical overview and empirical update. Cognitive Therapy and Research, 16, 201–228
Shepperd, J. A., Carroll, P. J., & Sweeny, K. (2008). A functional approach to explaining fluctuations in future outlooks: From self-enhancement to self-criticism. In E. C. Chang (Ed.), Self-criticism and self-enhancement: Theory, research, and clinical implications (pp. 161–180). American Psychological Association.
Sweeny, K., Carroll, P.J. and Shepperd, J.A., 2006. Is optimism always best? Future outlooks and preparedness. Current directions in psychological science, 15(6), pp.302-306.
