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As we enter another new year, it is a good time to consider how we think about the future. Even if you are normally optimistic, getting caught up in daily challenges and seeing the world through negativism and pessimism is easy. The daily news cycle alone is often enough to send us down a path of negativity that may leave us seeing the world in shades of grey.

Decades of research have shown that having optimistic or positive expectations about the future is critical to our mental and physical health (Millstein et al., 2019). Optimists believe that life circumstances will improve, or things will work out. They also think they can manage challenges (O’Connor and Graham, 2019). This positive outlook allows them to persist in the face of adversity. While there is a long list of benefits to being optimistic, the following are just a few of the well-documented benefits:

Improved resilience (Carver and Scheier, 2014)
Execution of effective coping strategies (Carver and 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, leading to improved financial outcomes and a higher quality of life (James et al., 2019). While some of us are naturally more optimistic than others, experimental research has shown that we can improve with practice, no matter our level of optimism (James et al., 2019).

To help you explore how you see the world, read each statement and consider how often each statement is true for you. For example, is it rarely true, often true, or very often true? Don’t feel like you need to be exact in your response, just select a response that seems like a reasonable assessment. As you respond, keep in mind two things. First, no matter where you assess yourself now, there is an opportunity to improve with practice. And second, there is no right way to respond.

My day is meaningful and purposeful.
I am good at what I do.
Despite the current environment, I am optimistic about my life.
I am interested in daily activities.
I am respected.

PRACTICE: Build Your Level of Optimism

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 navigate your current environment successfully?
Can you accept 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.

REFLECT/CONSIDER

Before you move on, take a moment to consider how today's challenges might positively impact you, your family, and society. Once you have this in your mind, visualize how these positive benefits might change how you see today.

References

Carver, C. S., & Scheier, M. F. (2014). Dispositional optimism. Trends in Cognitive Sciences, 18(6), 293-299.

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. International Journal of Cardiology, 195, 265-280.

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.

Millstein, R. A., Chung, W. J., Hoeppner, B. B., Boehm, J. K., Legler, S. R., Mastromauro, C. A., & Huffman, J. C. (2019). Development of the State Optimism Measure. General Hospital Psychiatry, 58, 83-93.

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.