How can optimism be learned

Pessimists are more likely to give up due to their negative beliefs about their ability to achieve their goals. However, our levels of optimism and pessimism are also influenced by childhood experiences. People from challenging backgrounds can develop negative self-talk and a pessimistic mindset. Developing certain skills , including learning how to reframe your thoughts, can help you become more optimistic over time. Seligman first defined learned optimism as the opposite of learned helplessness.

Both are explanatory styles, meaning they describe how people explain the events in their lives. People with an optimistic explanatory style view their challenges as being caused by external forces. People with a pessimistic explanatory style are more likely to see themselves as the problem.

These two different perspectives influence the way people act when faced with obstacles. Pessimists use avoidant or escapist strategies rather than facing their challenges head-on. A pessimist feels powerless to change a situation. This means they give up easily as they believe no action they take can make a difference. Pessimist thinking is partly a genetic characteristic. But it can also be caused by adverse childhood experiences. This model builds on the work of cognitive-behavioral therapist Aaron Beck and the ABC approach developed by rational emotive behavioral therapist Albert Ellis.

Both approaches focus on identifying and challenging negative thoughts. Think of any actions you might have taken as a consequence of these beliefs.

For example, you may have failed to put yourself forward for a subsequent promotion as a result of imposter syndrome. In this step, you dispute your negative beliefs.

Think of examples that prove them wrong. Make a note of how you feel after challenging your beliefs. You might find you feel more energized and motivated. This is a set of 48 questions, each with two possible answers. Selecting the most relevant answer to you helps you assess your explanatory style. The test focuses on the three aspects of explanatory styles: permanence, pervasiveness, and personalization. You can take an online version of the test here.

By now, you understand the benefits of optimism. But like anything, too much of it can be a bad thing. The good news: By consciously altering your thought processes, you can literally re-wire your brain.

Davidson conducted an experiment to see if it was possible to shift the activity of those who had a tendency towards right-brain activity. Mindfulness was taught to workers in high-stress jobs who, on average, tipped toward the right in the ratio for the emotional set point.

The findings were promising: After two months of training for three hours each week , their emotions ratio shifted to the left and they reported feeling less anxious, more energized and happier. Yes, the workers proved that we are able to change how our brains respond to experiences. Is making the effort to train your brain to be more optimistic worth it? Science says yes. Research shows that the sunny worldview has some very real benefits for your health and productivity.

According to a study published in Clinical Psychology Review , optimism is closely linked to resilience. Science also shows that those with an optimistic outlook tend to be more proactive when it comes to their health, have better cardiovascular health and a stronger immune system , earn a higher income and have more successful relationships.

A large study conducted by the Harvard School of Public Health found that the most optimistic women were 30 percent less likely to die from any of the serious illnesses tracked during the 8-year time period, including cancer, heart disease and stroke. In fact, there are many effective ways to adopt an optimistic mindset. Experts refer to the tactic as "positive reframing. Often, he will reply that he did end up spending time indoors relaxing, reading or cuddling up to somebody he loves.

After a while, this will become effortless, a more automatic and optimistic frame of mind. Fairborn Digital Academy is well-known for giving teens and young adults the chance to succeed in their way, with customized learning strategies and timelines.

Learn more about FDA today! You must be logged in to post a comment. Be as honest as you can and do not try to sugarcoat or edit your feelings. In the previous example, you might think things such as "I'm no good at following my workout plan," "I'll never be able to reach my goals," or "Maybe I'm not strong enough to reach my goals.

Consider what sort of consequences and behaviors emerged from the beliefs you recorded in step 2. Did such beliefs result in positive actions, or did they keep you from reaching your goals?

In our example, you might quickly realize that the negative beliefs you expressed made it more difficult to stick with your workout plan. Perhaps you started skipping workouts more or put in less of an effort when you went to the gym. Dispute your beliefs. Think about your beliefs from step 2 and look for examples that prove those beliefs wrong.

Look for an example that challenges your assumptions. For example, you might consider all of the times that you did successfully finish your workout. Or even other times that you have set a goal, worked towards it, and finally reached it.

Consider how you feel now that you have challenged your beliefs. How did disputing your earlier beliefs make you feel? After thinking of times you have worked hard toward your goal, you may be left feeling more energized and motivated. Now that you have seen that it isn't as hopeless as you previously believed, you may be more inspired to keep working on your goals.

Remember, this is an ongoing process that you may need to repeat often. When you find yourself facing a challenge, make an effort to follow these steps. Eventually, you will find it easier to identify pessimistic beliefs and to challenge your negative thoughts. This process may also eventually help you replace your negative thoughts and approach challenges with greater optimism. Some critics have argued that some learned optimism training programs are less about teaching people to become more optimistic and more about reducing pessimism.

Other researchers believe that explanatory styles may actually have less to do with optimism than previously believed. Other research has also suggested that optimism might also have a negative side. Toxic positivity , for instance, which takes positive thinking to an overgeneralized extreme, can actually harm people who are going through difficult times.

People who are overly and perhaps unrealistically optimistic may also be prone to narcissism. Having an optimism bias can also lead people to take healthy risks and engage in risky behaviors because they underestimate their own level of danger.

While some research has pointed to potential pitfalls of being too optimistic, most studies have supported the idea that there is a positive connection between optimism and overall health.

Optimism, for example, is a predictor for better physical health as people grow older. Perhaps the most encouraging thing about optimism is that it involves skills that can be learned and put into practice.

Ultimately, learned optimism is about more than just improving your well-being or warding off psychological ailments such as depression or low self-esteem.

Seligman suggests that it can also be a route to finding your purpose in life. With a firm belief in a positive future you can throw yourself into the service of that which is larger than you are," he explains. Learn the best ways to manage stress and negativity in your life. Optimism and physical health: a meta-analytic review. Ann Behav Med.