Optimism Definition and Benefits: How to Be More Optimistic

Optimism is a mental attitude marked by positivity, in which one believes things will turn out well. Optimists hope for success and desirable outcomes but also actively think those outcomes will pass. An optimistic outlook can positively impact a person’s mental and physical well-being. It is possible to develop an upbeat attitude by practicing gratitude and building an awareness of your emotions.

Optimism and pessimism are opposite mental perspectives. While optimists believe in and expect positive outcomes, pessimists believe things will not work out and reflexively look for negative outcomes. Psychologists Michael Scheier and Charles Carver developed The LOT (Life Orientation Test) assessment to measure a person’s level of optimism or pessimism.

Optimism and pessimism are subjective states of mind. For example, optimistic and pessimistic people might look at the same situation, like moving to a new city, and feel very different things. A person who is being optimistic will expect good things to happen and believe the move was excellent and worthwhile. A pessimist might think the changes will be too challenging to manage successfully.

A person can display optimism in several ways. Optimists tend to do the following:

1. 1. Engage with work. Optimists generally believe their endeavors are worthwhile and valuable. People who feel engaged and fully committed to their work tend to operate in an optimistic headspace.
2. 2. Look at the bright side. Optimism is a matter of having a positive perspective. When you focus on the positive aspects of life, you have dispositional optimism. Optimists see the good in things, even some adverse events, and naturally expect positive events. A 1992 study by researchers L.G. Aspinwall and S.E. Taylor showed first-semester college students with higher levels of optimism adjusted better to transitions than pessimistic students.
3. 3. Take criticism well. If you can take criticism without allowing it to affect your self-image negatively, you are exhibiting a sign of optimism. A solid foundation of self-esteem encourages an optimistic attitude.
4. 4. View challenges as opportunities. Life is full of challenges, but optimists can see challenges as opportunities for growth and problem-solving. You practice optimism when you can meet life stressors and negative events with a positive attitude.

Optimism can have significant positive effects on a person’s general well-being. Consider the following effects of optimism:

1. 1. Good mental health: Studies show that dispositional optimism can improve mental health. People with higher levels of optimism are less prone to depressive symptoms and other mood disorders and more likely to exhibit psychological well-being.
2. 2. Good physical health: Besides mental health, positive thinking can support physical well-being. A 2005 study of breast cancer patients by Ullevål University Hospital in Norway found the role of optimism as a reliable predictor for better social and emotional functioning post-surgery. A 2019 study of cardiovascular patients by cardiologists and psychologists published in JAMA Network Open showed that optimism correlated positively with a lower risk of cardiac events.
3. 3. Life satisfaction: Practicing optimism can lead to a more positive life orientation. People with an optimistic explanatory style—meaning they positively explain internal and external life events—tend to feel satisfaction in daily life and always expect things to improve.

Some people have a natural talent for optimism, but it is also possible to develop optimism with the proper habits. Consider the following methods to boost your quality of life and adopt a positive outlook:

• Be mindful of your emotions. To change your mental attitude, you must first identify your baseline state. Mindfulness includes bringing awareness to your feelings without judging or trying to alter them. Practicing meditation or breathing exercises, in addition to self-awareness, can help you build optimism.
• Find other optimists. When you are near people with a gift for optimism, you can observe their habits up close and will benefit from the social support and reinforcement of a positive outlook.
• Practice gratitude. Cultivating a practice of gratitude will prime your positive emotions. This can, in turn, increase your overall sense of optimism. Try keeping a daily gratitude journal to track your feelings.
• Talk to an expert. Mental health professionals can help patients in therapy find ways to adjust feelings of pessimism toward optimism. Popular psychological interventions like CBT (cognitive behavioral therapy) and positive psychology (which psychologist Martin Seligman founded) are good ways to develop a more optimistic attitude.

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