Optimism is a mental attitude characterized by hope and confidence in success and a positive future. Optimists are those who expect good things to happen, where pessimists instead predict unfavorable outcomes. Optimistic attitudes are linked to benefits, including better coping skills, lower stress levels, better physical health, and higher persistence when pursuing goals.
Optimists tend to view hardships as learning experiences or temporary setbacks. Even the most miserable day holds the promise for them that "tomorrow will probably be better."
There are many factors that influence optimism, but whether you tend to be more of an optimist or more of a pessimist can often be explained by how you interpret the events of your life.
You can help yourself (and others) become more optimistic by consciously challenging negative, self-limiting thinking and replacing it with more optimistic thought patterns as described below.
- Identify the situations that are triggering negative thoughts or moods.
- Assess how you are feeling in the moment.
- Identify the negative thoughts that you are having in response to the situation.
- Look at the evidence to either support or refute your negative thoughts.
- Focus on the objective facts, and replace automatic negative thoughts with more positive, realistic ones.
Of course, there are many external conditions and events, out of our control that impacts our optimism levels. But this doesn't mean that you can't actively seek to improve your attitude. Other techniques to help develop a more optimistic attitude include:
Be more mindful: Mindfulness is a focus on being engaged, attentive, and present in the here and now. It can be a useful technique to help you focus on what matters in the present and avoid worrying about future events and things that are outside of your control. If you are living fully in the moment, you are much less likely to ruminate over negative past experiences or worry about upcoming events. This allows you to feel more appreciative of what you have now and less consumed with regrets and anxieties.
Practice gratitude: Gratitude can be defined as an appreciation for what is important in life. One study found that participants who were assigned to write in a gratitude journal showed increased optimism and resilience. If you are trying to develop a more optimistic attitude, set aside a few minutes each day to jot down some of the things for which you are grateful.
Write down your positive emotions: Research has shown that something as simple as writing down positive thoughts can help improve your optimism. One study found that expressive writing focused on positive emotions was linked to decreased mental distress and improved mental well-being.
Remember that optimism and a positive attitude not only have mental and physical health benefits, but help our teams perform at their best.Here are a couple things to be optimistic about:
- The pandemic will soon be over.
- Spring will arrive on March 20