Learned optimism involves developing the ability to view the world from a positive point of view.
It is often contrasted withlearned helplessness.
At a Glance
Learned optimism can improve your outlook, but it can also change your life.
Illustration by Brianna Gilmartin, Verywell
Benefits of Learned Optimism
There are a number of benefits to becoming a more optimistic person.
Researchers have also found that optimistic people are more likely to engage in behaviors that promote good health.
Pessimists, on the other hand, are more prone to engaging in health-damaging behaviors.
Higher Motivation
Becoming more optimistic can also help you maintainmotivationwhen pursuing goals.
Optimists have more of agrowth mindsetwhen facing life’s challenges.
They exert effort to learn, change, and grow, even when facing obstacles.
On the other hand, pessimists have more of a fixed mindset.
They are more likely to disengage and give up in the face of difficulty.
For example, pessimists might give up when trying to lose weight because they believe diets never work.
Longer Lifespan
Studies have shown that optimistic people tend to live longer than pessimists.
One study found that optimistic people live 11% to 15% longer than non-optimistic people.
Lower Stress Levels
Optimists not only experience less stress, but they also cope with it better.
Optimism vs.
Pessimism
When pessimists face stress, they tend to use escapist or avoidant behaviors.
This can also hurt motivation; pessimists also let their doubts about the future discourage them from trying.
They are generally more hopeful about the future and willing to take steps to ensure good things happen.
Because of this, they also tend to be better able to bounce back after failures or setbacks.
Pessimists are more likely to see negative events as permanent and unchangeable.
This is why they are often more likely to give up when things get tough.
Personalization
When things go wrong, optimists tend to lay the blame on external forces or circumstances.
Pessimists, however, view setbacks as more pervasive.
In other words, if they fail at one thing, they believe they will fail at everything.
Research has found that pessimists tend to be in the minority.
Learned optimism was introduced by psychologistMartin Seligman, who is considered the founder of the positive psychology movement.
Learning to be optimistic is an important way to help people maximize their mental health and live better lives.
Seligman himself has suggested that his work initially focused on pessimism.
As aclinical psychologist, he tended to look for problems and how to fix them.
Explanatory styles play a role in this learned helplessness.
His work helped inspire the rise of positive psychology.
His theme for the year centered on the subject of positive psychology.
Psychology was only half-formed, he believed.
Seligman believed that if people could learn how to become optimistic, they could lead healthier and happier lives.
Can even the most pessimistic of people adjust their worldview?
Anyone can learn these skills, no matter how pessimistic they are, to begin with.
Click below to listen now.
The ABCDE Model for Learned Optimism
Seligman believes that anyone can learn how to become more optimistic.
He developed a learned optimism test designed to help people discover how optimistic they are.
Both approaches are focused on identifying the underlying thoughts that influence behaviors and then actively challenging such beliefs.
Here are some examples.
Adversity
Think about a recent sort of adversity you have faced.
Be as honest as you could and do not give a shot to sugarcoat or edit your feelings.
Consequence
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?
Perhaps you started skipping workouts more or put in less of an effort when you went to the gym.
Dispute
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.
Energization
Consider how you feel now that you have challenged your beliefs.
How did disputing your earlier beliefs make you feel?
When you find yourself facing a challenge, make an effort to take these actions.
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.
Other researchers believe that explanatory styles may actually have less to do with optimism than previously believed.
Optimism, for example, is a predictor for better physical health as people grow older.
Practicinggratitudecan improve mental well-being and help you feel more optimistic about your life.
Use Affirmations and Positive Self-Talk
Affirmationsandpositive self-talkcan be great ways to start developing learned optimism.
Think about what you learned from the experience and how that will help you going forward.
Developing a more optimistic attitude can also be a route tofinding your purposein life.
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