I don’t know about you, but maintaining my usual level of optimism is becoming increasingly difficult. The daily news cycle alone is often enough to send me down a path of negativity that leaves me seeing the world in shades of grey. And with the reality of what’s going on, it is totally understandable and can be expected. However, even with this new reality, losing our positive expectations about the future can have serious consequences.
Decades of research have shown that having optimistic or positive expectations about the future is critical to both our mental and physical health (Millstein et al., 2019). Optimists believe that life circumstances are going to get better or that things are going to work out in the future. They also believe that they have the ability to manage the challenges facing them (O’Connor et al., 2019). This positive outlook allows them to persist in the face of adversity. While there is a long list of benefits to maintaining a high level of optimism, the following are just a few of the well-documented benefits:
Improved resilience (Carver & Scheier, 2014)
Execution of effective coping strategies (Carver & Scheier, 2014)
Reduced risk of cardiovascular disease (DuBois et al., 2015)
Adherence to healthy behaviors such as healthy eating and physical activity (Millstein et al., 2019)
Avoiding substance abuse ( Millstein et al., 2019)
Lower blood pressure (Millstein et al., 2019).
Furthermore, research shows that optimism relates to numerous life circumstances. For example, optimists are more likely to invest in their education, which leads to improved financial outcomes, which leads to a higher quality of life (James et al., 2019). While some of us are naturally more optimistic than others, experimental research has shown that no matter our level of optimism, we can improve with practice (James et al., 2019).
How to Build Your Level of Optimism
The following is an exercise you can incorporate into your day to help you build your optimism quotient even in today’s challenging times. Let’s begin…
Start by finding a comfortable, seated position with your eyes closed or your gaze focused downward.
Begin by connecting your body and mind by taking 2-3 slow and even breaths.
Now consider something positive that happened in your life, such as receiving a promotion or achieving a goal. Or, you might consider a significant challenge that you overcame in the past.
Next consider what role you played in your achievement or in overcoming this challenge. You might reflect on these questions:
How did your strengths and experiences directly and indirectly contribute to this positive outcome?
What did you learn about yourself?
In what way do you think overcoming previous challenges affects your ability to successfully navigate our current environment?
Can you accept the possibility that even with difficult and negative events there may be a positive outcome in the future? Notice how your body feels as you accept that this might be true.
Before you move on, take a moment to consider how the challenges of today might have a positive impact on you, your family, and society as a whole. Once you have this in your mind, visualize how these positive benefits might change the way you look at today.
References
Carver, C. S. & Scheier, M.F. (2014).Dispositional optimism. Trends Cogn Science, (18), 293–9.
DuBois, C.M., Lopez, O.V., Beale, E.E., Healy, B.C., Boehm, J.K., Huffman, J.C. (2015). Relationships between positive psychological constructs and health outcomes in patients with cardiovascular disease: a systematic review. Int J Cardiology, (195), 265–80.
James, P., Kim, E. S., Kubzansky, L. D., Zevon, E. S., Trudel-Fitzgerald, C., & Grodstein, F. (2019). Optimism and healthy aging in women. American Journal of Preventive Medicine, 56(1), 116-124.
O'Connor, K. J., & Graham, C. (2019). Longer, more optimistic, lives: Historic optimism and life expectancy in the United States. Journal of Economic Behavior & Organization, 168, 374-392.
Rasmussen, H.N., Scheier, M.F., Greenhouse, J.B. (2009). Optimism and physical health: a meta-analytic review. Ann Behav Med, (37), 239.
Seligman, M.E. (2011). Learned optimism: How to change your mind and your life. Penguin Random House Australia.