How to Be More Optimistic

This week's article summary is  How Learned Optimism Can Improve Your Life.

I used to have a fixed mindset that people from birth fell into two categories: those who by nature were optimistic and those who were inevitably prone to pessimism. Your outlook on life was based on the luck of your gene pool.

I considered myself lucky that I inherited the positivity gene from my parents. In nearly all situations I see the proverbial glass as half full, not half empty.

But as you’ll see in the article below, even if you inherited the negativity gene from your parents and view the glass as half empty, you can train yourself to be more positive and optimistic.

Just as Carol Dweck pioneered the importance of  developing a Growth Mindset, Learned Optimism was developed by psychologist Martin Seligman. People like me naturally see the positive, but others can also see the best through the practice of Learned Optimism. It’s all about one’s attitude and the way we handle misfortune.

We all know life is far from perfect and filled with disappointments (which I’m constantly reminded of as a New York Jets fan).

But like the ancient Greek/Roman philosophy of stoicism and the precepts of Buddhism, Learned Optimism advises us to accept and manage both the highs and lows that befall all of us.

Optimists don’t have better luck than pessimists; they just cope better with setbacks.

As you’ll see in the article, there are many benefits having an optimistic outlook, in particular stronger physical and mental well-being.

So, as we leave the back-to-school honeymoon period of a school year and your students begin to struggle and you get tired and frustrated, this article is an apt reminder to maintain your natural or learned positivity and find the good in all and everything!

 Joe

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When it comes to how you view the world and your everyday experiences, you probably fall into one of two categories: optimist or pessimist.

For people with pessimistic tendencies, or a “glass half-empty” mindset, it can feel like second nature to talk down to yourself and expect the worst in each situation. There’s a way to break out of that negative self-talk and teach yourself how to become more optimistic—this concept is known as “learned optimism,” and it was developed by psychologist Martin Seligman. Learned optimism involves recognizing and challenging negative thoughts to develop a more positive outlook.

The concept is rooted in the belief that anyone can switch their mindset, no matter how pessimistic they are to begin with. Optimism is one way to achieve resilience so that you're not stuck in a rut and you're able to flexibly navigate a situation. Just a glimmer, a micro-experience of optimism, can have profound and transformative outcomes.

“Learned optimism is a core mindset of resilience and well-being that helps people to approach challenges and navigate adversity,” says Karen Reivich, from the University of Pennsylvania’s Positive Psychology Center.

The term “learned optimism" was coined by Seligman, who’s widely considered the father of positive psychology. This branch of psychology that explores the many tools, techniques, and skills that allow people to thrive. During his earlier clinical studies on learned helplessness—which is the belief that you have no control over negative situations or life events—Seligman found that people who are more resilient and optimistic are better able to resist feeling helpless and apathetic in the face of adversity.

“Seligman wrote: “One of the most significant findings in psychology in the last twenty years is that individuals can choose the way they think.” He argued that, through resilience-building strategies, anyone can learn to break out of a pessimistic, powerless mindset and become more optimistic. The word ‘learned’ emphasizes that we can all develop, practice, and strengthen this perspective.

When a person starts to believe that they have no power over what happens to them, they begin to feel helpless and unmotivated to take action. In turn, this may contribute to the onset of several psychological disorders—such as depression and anxiety--and can lead to a vicious cycle of continually giving up, avoiding certain situations, and having little to no motivation to take care of yourself and make positive changes.

“Learned optimism is the opposite of that,” says Reivich. “It's developing a belief system of agency—the belief that you can affect change in your life and you can bring about better outcomes.” For example, a person experiencing learned helplessness will likely give up after failing or repeatedly struggling to succeed at a particular task, whereas a person practicing learned optimism won’t blame themselves for the failure and would likely keep trying until they succeed.

There are a number of benefits associated with having an optimistic mindset. Among the many advantages of practicing optimism is better mental health. “People who have a more optimistic mindset tend to be happier and have greater life satisfaction,” says Reivich.

People who are more optimistic also experience better physical health outcomes, such as having less pain, fewer complications after surgery, and shorter hospital stays. Optimists have a lower chance of developing infections, cancer, and diseases as well. This is likely because optimistic people tend to have better coping skills when dealing with major stressors and setbacks. As a result, they usually engage in activities that promote good health.