If I’m honest, I started to feel more optimistic just by selecting the title for today’s article. Although I’m usually your girl when it comes to “putting on a happy face,” today was just one of those dreary ho-hum days, and I had a hard time feeling optimistic or motivated. It happens to the best of us. The good news is that it is possible to “turn that frown upside down.”
What is Optimism (and why do I write about it so much)?
Optimism is the ability to look at yourself and the world positively. Optimists expect things to go well, and in setting up that virtuous cycle, things usually do go well for most optimists – they’re happier, healthier, and sometimes wealthier.
But if you are inclined towards pessimism, don’t despair. Even the world-renowned expert on learned optimism, Martin Seligman, used to be a card-carrying pessimist. Seligman’s work and public journey from pessimist to optimist demonstrate that optimism is not innate. You can reset that mindset. You might tend to be an optimist or a pessimist, but it’s not hardwired, nor is it inevitable that you stay pessimistic. You can choose to be more optimistic. It’s all a matter of mindset.
If you don’t believe me, then read on.
If optimism seems naive or a bit foolish, you are not alone. A lot of people feel this way. However, a growing body of evidence says that being an optimist can have a measurable positive effect on
- Your physical health: optimists have lower blood pressure and cholesterol. They have greater resilience in dealing with stress and are at a much lower risk of developing heart disease. They also heal faster and have more effective immune systems.
- Your mental health: optimists have measurably lower levels of the stress hormone cortisol in their systems and have a higher threshold for dealing with stress. They are at a lower risk of developing depression and have higher levels of happiness and life satisfaction.
- Your business and career success: optimists tend to radiate confidence and can be more successful in launching their businesses. People with optimistic outlooks use setbacks like missing out on a promotion or negative performance reviews as opportunities to prepare better for the following interview or to make themselves more attractive to recruiters. They get ahead faster than their more pessimistic colleagues because they have a can-do attitude. Optimists can get promoted quicker and more often.
Studies have shown that optimists even get higher starting salaries. Researchers from Duke University found that the optimistic MBA graduates they studied were more likely to find a job, earn a higher starting salary, and have more frequent promotions than the pessimists in the group.
Optimism is not blind positivity. Optimists are often realists; they see the world’s wrongs and injustices and acknowledge failure and sickness. The difference between optimism and pessimism is that optimists expect and plan for things to get better. They see that adversity happens to everyone; that’s part of being alive. But it’s not the end, not the whole story. Hard times come, and hard times go. Optimists look for opportunities for good times to come sooner.
Are you pessimistic about your chances of becoming an optimist?
Consider this if you still doubt you can overcome the habit of a lifetime. Scientists agree that only about 25% of optimism is inheritable. Much more important is the environment, especially the home environment where you grew up. The messages you received from your parents about your worth as a person, the safety of the world, and what you could reasonably expect all contribute to your mindset, whether positive or negative.
Focus on Your Brain Power as a Solution
You can reset your mindset by adjusting the Reticular Activating System (RAS) part of your brain. The RAS influences how you perceive the outside world. Much like your email software, it can be adjusted to filter and prioritize the data it receives. A negative mindset will see fault and danger in the world and expect things to go badly. A positive attitude will see opportunities to be grateful for and expect things to go well. You can shift your mindset by being aware of your thoughts and adjusting to the positive. Over time, your RAS will reset, and you will live a more optimistic life.
Proven strategies to help you build your optimism:
- Be aware of your thoughts.
Take a minute to notice the continual commentary in your head. What sort of messages recur? If you beat yourself up for failing, think about whether you would talk to someone else the way you speak to yourself. Probably not. Try to accept that you do your best more often than not. Rescript your self-talk to something kinder and more loving.
2. Be your best self.
The visualization technique is a powerful tool for resetting your mindset. The Best Possible Self-exercise, developed by Laura King of the University of Missouri, effectively shifts to a more optimistic perspective.
Take 15 minutes to write down your ideal future life. Think of how you want your life to be in 10 years. Imagine everything as the best possible outcome, from your personal life to education, hobbies, and career. Where do you want to be? Think big and write it down in as much detail as you can.
Repeat this exercise daily for two weeks, and you will see a shift in your attitude to what’s possible. Goals will emerge, ideas for how to get there will appear, and plans will start to shape themselves. You will have a strategy to achieve the best possible you.
3. Drop the perfectionism.
Learn to be okay with failure or disappointment. Optimists see the opportunities in setbacks and expect good things to happen in the future. Optimists attribute them to non-personal, non-permanent, and non-pervasive factors when things go wrong or setbacks. A pessimist might look for someone to blame or think things always go badly for them.
Be kind to yourself and accept that there are some things you can’t control. Learn from adverse life events and move on. Finding meaning in failure and pain is a critical element of optimism.
4. Stay in the present.
Pessimists stay stuck in the past, brooding over old hurts or failures. If they think about the future, they expect more of the same. They tend to worry about things they can’t change or influence. Conversely, optimists move on quickly from the past and look forward to making their future. They enjoy what is good in the present and expect more of the same!
5. Notice and enjoy what you have.
An excellent way to promote a positive mindset is to look around and notice what is good in your life. Appreciate all the good things, big and small. Write them down and add them to your gratitude journal every day.
Slowing down and taking a mindful approach to life will help you enjoy things more. Finding pleasure in small everyday tasks can turn them from obligations into moments of sensory awareness. Notice the smell, touch, texture, and appearance of those potatoes you’re peeling, and feel the sunshine on your face as you walk to work. The more senses you can train to appreciate the world, the more pleasure you will get from it and the more optimistic you’ll become.
6. Give yourself some mental space.
The 24/7 news cycle and the constant bombardment of social media can challenge optimism. Your brain is dealing with an unprecedented amount of information via the internet. Too much information to process. That leads to feelings of helplessness, even paralysis, and fear. But you can choose to bow out of the internet hamster-wheel occasionally. You can stay up on world events and keep in touch with friends without constantly checking in to see what has changed.
If you find self-regulation difficult, consider using a timer app to block access to whatever sites you choose for a specific time. Timeout from lousy news and competitiveness will reduce your anxiety levels and allow you to focus on what is essential.
7. Project Happiness.
Try to default to a happy expression. Even if you’re not feeling thrilled, smiling has been proven to affect your body positively. Smiling changes your brain chemistry, immediately impacting your emotional state and even reducing blood pressure and stress levels. It’s also infectious – try smiling and making eye contact with the following five people you meet, from a cashier to a colleague, and see what reaction you get. Chances are you will set up a positivity loop!
You can back this up by choosing to think positive thoughts. If your bus is late or you’re waiting in a queue or at the grocery store, instead of getting irritable and frustrated, take these opportunities to practice mindfulness.
Choosing to develop an optimistic mindset is easier than you might think. Every small step, smile, and positive thought practiced repeatedly will rewire your brain, creating new neural pathways and thought patterns. You really can learn to be optimistic.
And you will see this impact in all areas of your life. You’ll feel happier, your body will feel lighter, and the people around you will reflect your happiness onto you. The world will seem a better place. But it’s not the world that has changed; it’s you.
And you did it all by yourself.
Be well + prosper,
Elaine xx
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