Some people naturally trust themselves and expect a positive outcome, while others are more inclined to anticipate the worst. Are you someone who tends to see the glass as half empty? If so, there is good news: optimism is a skill that can be developed.
Optimism is a mindset marked by a hopeful outlook on life. It means viewing challenges through a positive lens and expecting a brighter future. While some are naturally optimistic, others can learn to adopt this perspective. This article explores what optimism means, how it differs from toxic positivity, and how you can work towards a more optimistic mindset.
Most people naturally lean more toward optimism than pessimism, and this positive outlook can significantly impact our health and how we handle challenges. Optimism helps people bounce back from setbacks, stay hopeful during tough times, and feel more in control of their lives. It is not just about feeling good; it is also about how we explain what happens to ourselves. Optimistic people tend to focus on opportunities, believe things can improve, and cope better with stress.
This idea is supported by a well-known psychological study from the 1960s conducted by psychologists Martin Seligman and Steven Maier. In the study, dogs were repeatedly placed in situations they could not control. Over time, the dogs stopped trying to escape, even when a way out was available. This behavior became known as learned helplessness and showed when people or animals feel like they have no control, they may give up trying altogether. Later, Seligman found that with support and small successes, the dogs could relearn how to take action—an idea known as learned optimism. This research helped shape therapy modalities like cognitive behavioral therapy, which teaches people to move from a sense of helplessness to a more hopeful, empowered mindset. Optimism does not mean ignoring problems; optimism means believing that things can improve and that you can take steps to make that happen.
Toxic Positivity vs. Optimism
It is important to understand the differences between optimism and toxic positivity. Optimism is about maintaining a hopeful outlook and believing things can improve, even in the face of challenges. It does not ignore problems; it means you face them with a mindset that looks for solutions and helps you keep moving forward. Toxic positivity, on the other hand, is when people act like everything has to be good all the time. Toxic positivity is a “just stay positive” attitude that can worsen things, especially when it dismisses real struggles and feelings. If someone is struggling and is told to “look on the bright side,” it can make them feel isolated, unseen, or like their emotions do not matter. It often leads to people hiding their true feelings and pretending everything is fine, even when they are not okay, leading to more stress and avoiding seeking help. Optimism allows space for hope and healthy emotional processing, whereas toxic positivity can lead to emotional burnout and a lack of authentic connection.
Optimism, Pessimism, and Realism
While optimism has incredible benefits, it is not always the best approach in every situation. Unrealistic optimism, often called optimism bias, occurs when someone expects the best outcomes and underestimates potential setbacks. While this mindset can increase motivation, it often leads to disappointment when reality fails to meet expectations. Oftentimes, a healthy dose of realism is helpful to stay grounded and avoid potential pitfalls.
Psychologists have found that the best approach to achieving goals and staying resilient involves a blend of optimism and realism, called strategic optimism. By acknowledging both the potential for success and the risks, you can stay motivated while preparing for obstacles. In short, strategic optimism combines hopeful thinking with a solid backup plan, a balanced approach that leads to success.
The Benefits of Optimism
Research has consistently shown that optimism offers a wide range of benefits. More optimistic people are more likely to:
- Bounce back from adversity: Optimistic people tend to recover more quickly from setbacks, using failures as learning experiences rather than as reasons to give up.
- Find meaning during difficult times: Optimists are more likely to find meaning during tough periods, which helps them maintain hope and resilience.
- Strengthen relationships: Optimism supports stronger, more connected relationships by encouraging open communication and emotional support, even during conflict. When balanced with realistic expectations, it helps couples face challenges together without avoiding important issues.
- Handle pain better: Studies suggest that more optimistic people experience less pain and recover more quickly from illnesses or surgeries.
- Have stronger immune and heart function: Optimism is linked to better cardiovascular health and a stronger immune system.
- Stay more physically active: Optimists are more likely to exercise regularly and engage in healthy behaviors.
These benefits are particularly significant when dealing with serious health conditions. Optimists are more likely to adopt healthy behaviors and maintain their motivation to fight illness, which can result in better long-term outcomes.
Train Your Brain for Optimism
Optimism is a mindset that can be developed over time. People can learn to adopt a more optimistic outlook through various strategies. One effective strategy is the Best Possible Self Intervention, which involves visualizing the best possible version of yourself and setting concrete steps to achieve it. This exercise can immediately boost your mood and outlook, with positive effects lasting up to a week. You can repeat it regularly, focusing on different areas of your life, and consider making it a weekly habit, for example, to start your week with motivation.
Step 1. Visualize Your Best Possible Future Self
- Find a quiet, undisturbed place.
- Choose a future time frame (e.g., six months from now or ten years ahead).
- Imagine your life at that time when things have gone well:
- You started your dream business, and it is thriving.
- You secured a major client or your ideal job.
- Your relationships are strong and supportive.
- You live in a home you love.
- Focus on a future that is realistic and achievable. (Avoid unrealistic fantasies such as winning the Olympics unless you are a professional athlete.)
- Spend a few moments exploring this future mentally:
- How do you feel?
- Where are you?
- Who is with you?
Step 2. Write About Your Future Self (10 minutes)
- Spend 10 minutes writing a description of your best possible future self.
- Include as much or as little detail as you like.
- Answer questions about your life, achievements, and feelings.
- Write freely without worrying about grammar or spelling.
- Remember, this is for you only—no one else needs to see it unless you want them to.
Additional Exercises:
- Keep a journal: Regular journaling can boost your mood and help you reflect on your progress.
- What positive changes have I noticed recently? What challenges did I overcome? How am I feeling today compared to before?)
- Set achievable goals: Ensure your goals are within control, like completing a course or building a new skill.
- Is this goal realistic for me right now? What specific actions can I take to reach it? How will I measure my progress?
- Discuss your goals with others: Sharing them with trusted friends or family can increase motivation and accountability.
- Who can support me in my goals? How can I communicate my needs clearly? What feedback would be helpful to hear?
- Reflect on setbacks: Instead of viewing failures as negative, consider what you learned and how it shaped you.
- What did this setback teach me? How did it change my approach? What strengths did I discover in myself through this experience?
Final Thoughts
If you feel overwhelmed by change or fear when facing challenges, your mindset could benefit from a shift. The good news is that optimism is a skill you can intentionally develop. It is not about ignoring difficulties or pretending everything is fine; it is about choosing to believe that things can improve and that you have the ability to adapt and move forward.
By practicing habits like reframing setbacks, embracing discomfort, and reflecting on how you have grown through past challenges, you strengthen your capacity to face adversity more confidently. Optimism paired with a realistic outlook helps you stay motivated, recover from setbacks more quickly, and pursue your goals, even in uncertain times.
If you need support developing this mindset or managing anxiety and stress, contact Emerald Mental Health at www.emeraldmentalhealth.com or email [email protected].
Resources
Boehm, J. K., & Kubzansky, L. D. (2012). The heart's content: The association between positive psychological well-being and cardiovascular health. Psychological Bulletin, 138(4), 655–691. https://doi.org/10.1037/a0027448
Carver, C. S., Scheier, M. F., & Segerstrom, S. C. (2016). Can psychological interventions increase optimism? A meta-analysis. The Journal of Positive Psychology, 12(6), 1–11. https://doi.org/10.1080/17439760.2016.1221122
Carrillo, A., Rubio-Aparicio, M., Molinari, G., Enrique, Á., Sánchez-Meca, J., & Baños, R. M. (2019). Effects of the Best Possible Self intervention: A systematic review and meta-analysis. Frontiers in Psychology, 10, Article 2304. https://doi.org/10.3389/fpsyg.2019.02304
