How Does Pessimism Impact Mental Health & Overall Well-Being?

Pessimism, often regarded as the contrary or opposite of optimism, is a mindset and worldview that involves expecting the worst. While many people promote optimism as an ideal personality trait and view pessimism as always negative, there may be some situations in which pessimism is useful. Below, we’ll explain what pessimism is, examine its potential pros and cons, and offer tips for developing a more balanced outlook if you find that pessimism is negatively affecting your well-being or relationships.

What is pessimism? 

Pessimism comes from the Latin word pessimus, meaning “worst.” As a trait and a life outlook, it’s been examined and debated for centuries. Some research—such as a 2015 twin study published in the journal European Child & Adolescent Psychiatry—has even aimed to understand why some people are more pessimistic than others, finding that it’s likely one-third genetics, with life experience and culture also playing a role. That said, pessimism still involves an element of choice. If you’re struggling to choose optimism or realism, working with a therapist may be useful.

Pessimism vs. optimism

Pessimism and optimism are opposites but can have some similarities. Some parallels between the two include the following:

• Both terms refer to attitudes and worldviews
• They are both relative terms, existing on the same continuum
• Both can be practiced to healthy and unhealthy degrees
• Both are choices to a large degree 
• Both can sometimes stem from cognitive distortions

Besides one focusing on the negative and one focusing on the positive, a key difference between the two is that optimism often inspires action, and pessimism tends to prompt cautious planning.

Pessimism quotes

Reading some quotes on pessimism from famous authors and thinkers may shed more light on what it really means and how it can affect a person’s life:

• "A pessimist is a man who thinks everybody is as nasty as himself and hates them for it." – George Bernard Shaw 
• "I'm a pessimist because of intelligence, but an optimist because of will." – Antonio Gramsci 
• "Keep a light, hopeful heart. But expect the worst." – Joyce Carol Oates 
• "If you think this Universe is bad, you should see some of the others." –Philip K. Dick 
• "The man who is a pessimist before 48 knows too much; if he is an optimist after it, he knows too little." –Mark Twain 
• "What a pessimist you are!" exclaimed Candide. "That is because I know what life is," said Mark."– An excerpt from Voltaire's Candide 
• "When things are at their blackest, I say to myself, 'Cheer up; things could be worse.' And sure enough, they get worse." – Robert Lynn Asprin 
• "I like pessimists. They're always the ones who bring life jackets for the boat." – Lisa Kleypas 
• "Sometimes I get the feeling the whole world is against me, but deep down, I know that's not true. Some smaller countries are neutral." – Robert Orben 
• "There are moments when everything goes well; Don't be frightened, it won't last." – Jules Renard 
• "Sometimes a pessimist is only an optimist with extra information." – Idries Shah 
• "Seeing the glass as half empty is more positive than seeing it as half full. Through such a lens, the only choice is to pour more. That is righteous pessimism." – Criss Jami

What is meant by “pessimism of the intellect, optimism of the will“ for pessimists?

Italian philosopher Antonio Gramsci encouraged pessimism of the intellect and optimism of the will. In other words, the worldview he suggested involves a combination of optimism and pessimism. 

To practice a pessimistic intellect and optimistic will, you may start by thinking of a situation logically by considering what could go wrong and how you might problem-solve. It’s a form of situational awareness that helps a person plan how to cope. After planning and considering the facts, you can call on optimism to move forward confidently and with hope. By combining an optimistic emotional state with pessimistic planning, you may experience the advantages of both.

Types of pessimism

Psychologists and others have identified several distinct types of pessimism. These different ways of seeing pessimism may impact how you think of yourself, others, and the world around you.

Philosophical pessimism

Pessimism as a philosophical concept has a slightly different meaning than in pop culture. To some philosophers, pessimism is a doctrine that believes, "The world we live in is the worst of all possible worlds,” or that all the happiness and positivity in the world do not make up for the evil and pain. This philosophy-related pessimism is different from the everyday pessimism that most people think of, which typically applies more to a person’s daily life and experiences than to a philosophical view of the world and human existence. Some well-known philosophical pessimists throughout history who applied this lens to the human condition include Omar Khayyam, Emil Cioran, Albert Caraco, Albert Camus, and even the Buddha, though each of these individuals’ specific views differed.

Defensive pessimism

Defensive pessimism is a way of coping with the unknown. It may involve thinking through several possible, undesirable scenarios to help lower your expectations. You may then make a significant effort to avoid these outcomes.

This strategy has been used by students preparing for exams and performers preparing to hit the stage. If you've ever heard the common theatre phrase "break a leg," you have witnessed the use of defensive pessimism. It can sometimes be a helpful strategy to induce hard work to achieve one’s goals, though it can also contribute to anxiety and stress.

Comparative pessimism

Several studies have focused on comparative optimism, the belief that positive occurrences are more likely for you than others or that negative events are more likely to happen to other people besides yourself. It is an illusion that makes you perceive yourself as smarter, more attractive, or "better" than others. 

Comparative pessimism is the same, but opposite (and equally unrealistic). It involves thinking that you’re naturally inferior to others and that outcomes will be worse for you in the future than for your peers, independent of any evidence to suggest a reason for this belief. This mindset could lower your self-esteem and contribute to depression, as it can make you believe there’s no hope. 

For support in managing comparative pessimism and addressing symptoms of depression, working with an online therapist can be beneficial.

How can pessimism be beneficial? 

In some situations, pessimism may have benefits that optimism doesn't, such as the following: 

• Productivity: Pessimism may open your mind to situations that could be improved on or possibilities that can be prepared for, potentially pushing you to achieve more or perform better.
• Avoidance of the ego: Extreme optimism may lead to overconfidence, which can cause egotistical behaviors. Pessimism may help you avoid this potential consequence. 
• Improved relationships: Understanding that a relationship may fail could motivate you to be more proactive in solving problems and settling disagreements.

When could being a pessimist become unhealthy?

Pessimism can be unhealthy at high levels, or when it causes you to become anxious, sad, or unmotivated. Excessive pessimism may cause paranoia and fear, restricting your ability to move forward. You may also pass on these fears to others, causing their mood to shift and potentially damaging the relationship through consistently expressed negativity.

Persistent pessimism can also impact your mental and physical health. While most mental and physical health conditions have multiple contributing factors, pessimism may contribute to illnesses like high blood pressure and heart disease, and even increased mortality. A pessimistic outlook may also be associated with mental health conditions like anxiety and depression.

When pessimism becomes widespread

With constant news cycles focusing largely on the negative in politics and world events, and most people having a greater awareness of suffering and challenges in the world than ever before, the perceived decline of the world can loom larger for some. This perspective can shape societal mood and outlook, contributing to widespread pessimism. 

While this can be a normal response to an inundation of bad news, it can also be helpful to be aware of this tendency, using mindfulness to remind yourself that there’s choice involved in this perspective. Aiming to cultivate a sense of hope may help individuals and societies work toward positive and meaningful change.

Tips for balancing pessimism and developing a more realistic perspective

If you’re concerned that your own pessimism is resulting in negative effects in your life, it could help to seek balance. For example, while worst-case-scenario planning could help you prepare, it also has the potential to reinforce anxiety. In other words, both optimism and pessimism can have pros and cons, and striving for a balanced perspective can often be the healthiest approach. 

As an example, consider a study on these two outlooks during the height of the COVID-19 pandemic. It suggests that unrealistic levels of optimism led to a lower perception of risk, whereas a higher perception of risk was linked to individuals taking more precautions. In this case, excessive optimism could lead to a higher chance of contracting the virus due to a lack of care. However, an overly negative view may lead to excessive worry, a low mood, and greater stress.

To take a step forward toward balancing a tendency for too much pessimism or optimism, consider these tips:

• Aim for realism. If you notice yourself being overly pessimistic or optimistic in a way that’s not serving you for the given situation, consider trying to prepare for the outcome that’s actually the most likely. Research suggests that realism (rather than unrealistic optimism or pessimism) is associated with higher well-being, higher life satisfaction, and less psychological distress.
• Practice mindfulness. When cultivated over time, this skill may help you notice the good and the beautiful in the small things rather than assuming that negativity is an accurate view of everything.
• Learn about cognitive distortions. These warped views of reality—such as overgeneralizing or filtering—can make you view things pessimistically, causing negative feelings and even contributing to anxiety and depression. A cognitive behavioral therapist can help you learn to shift them.
• Practice healthy habits. If you feel well, you may be more likely to have a positive view of things. For example, one study suggests that people who got an extra 46 minutes of sleep each night showed more gratitude, resilience, and a more positive social outlook.

If you’re struggling to balance your perspective or are concerned that a mental illness may be contributing to your pessimistic tendencies, connecting with a therapist can be helpful. 

Finding a more balanced worldview in therapy

If you find that your negative thoughts or outlook are consistently getting in the way of your ability to enjoy life, consider connecting with a therapist. While it can be natural and sometimes healthy to have a pessimistic view of certain situations in life, persistent negative thoughts could be a sign of a mental health condition like depression or anxiety. 

If you live in a rural area or have a busy schedule, it might be difficult to commute to in-person therapy sessions—so online therapy may be more convenient. With a platform like BetterHelp, you can get matched and then meet with a licensed therapist from anywhere you have an internet connection. BetterHelp sessions also tend to be more affordable than in-person sessions without insurance.

Research suggests online therapy can often be as effective as in-person therapy for treating many different conditions—including depression, which can cause a person to have negative or pessimistic thoughts. For example, one study suggests that online cognitive behavioral therapy (CBT) can be “at least as effective” as in-person CBT.