What To Do If Pessimism Is Negatively Impacting Your Life
Consider a glass filled with water up to the midpoint. How do you perceive it: half empty or half full? This scenario serves as a popular metaphor to gauge one's outlook towards life—is it inclined towards optimism or pessimism? Optimists, it is said, see the glass as half full, cherishing the presence of water, while pessimists perceive it as half empty, focusing on the absence. This simple analogy sheds light on the profound differences in human perspective.
While pessimism may have some benefits, a consistently or overwhelmingly negative outlook on life may have consequences. Here, we’ll examine what pessimism is, its pros and cons, and some tips for adopting a more “glass-half-full” perspective.
Understanding pessimism
Pessimism is a mindset or attitude characterized by the expectation of negative outcomes or a belief that the worst will happen in any given situation. Pessimists tend to be prone to negative thought patterns, such as:
- Overgeneralizing negative outcomes, meaning they might take a single adverse event and believe that it represents a never-ending pattern of defeat.
- Dismissing positive experiences or achievements as flukes or exceptions rather than acknowledging them as evidence of capability or success.
- Catastrophizing, or imagining the worst possible scenario in any given situation, even when it is highly unlikely.
- Engaging in black-and-white thinking, where they see things in extremes with no middle ground; for instance, if something isn't perfect, it's considered a total failure.
- Personalizing external events, meaning they might blame themselves for events outside their control, interpreting these events as personal failures.
- Filtering out positives, focusing exclusively on the negative aspects of a situation while ignoring any positive elements.
To discern whether you lean towards pessimism or optimism, consider this exercise: envision your life a decade from now. Do you see yourself enjoying your work, being in a fulfilling relationship, and generally content? Or, do you imagine a repetitive, disappointing future? A tendency towards the latter may indicate a pessimistic outlook.
However, it’s helpful to think of optimism and pessimism as tendencies instead of fixed traits. Their manifestation can vary in a short time frame, week-to-week or day-to-day, depending on the situation and the time in the person’s life. Plus, it’s generally possible for people to adjust these tendencies at least somewhat with intentional effort.
Pros and cons of pessimism
Pessimism carries its unique set of advantages and disadvantages. On one hand, it primes individuals for realism and preparedness, particularly through defensive pessimism—a strategy that helps in managing expectations and planning for potential pitfalls, especially beneficial for those with anxiety. This approach allows for a level of control by anticipating and mitigating adverse outcomes, fostering a prepared mindset without succumbing to despair.
On the flip side, excessive pessimism can erode mental and physical health, strain relationships, and impede daily functioning. It may signal deeper psychological issues, such as trauma or depression, necessitating professional help.
Research links extreme pessimism with potential health risks, including heart disease, attributed to stress and poor coping mechanisms. Moreover, persistent negativity can alienate individuals from their social circles, undermining the vital support networks essential for well-being. Thus, while a certain degree of pessimism can serve as a protective mechanism, its overindulgence can be detrimental, highlighting the importance of finding a balanced perspective that acknowledges risks without overshadowing the potential for positive outcomes.
Tips for adopting a less pessimistic outlook
If you feel that a pessimistic point of view might be negatively impacting your life, it may be worth working towards a more positive mindset.
Pay attention to who you surround yourself with
It can be helpful to think of negativity as somewhat contagious—if you’re surrounded by pessimists, it’s not unlikely that you’ll absorb or maintain these views yourself.
However, the opposite may also be true. If you want to adopt a more positive outlook, it might help to spend your time with people who tend towards optimism. The way they look at the world may inspire you to see things differently and look for the bright side.
Consider the hopeful viewpoint
Some pessimists take issue with optimists due to a misunderstanding about what optimism actually is. A healthy optimistic outlook doesn’t mean having a blind, unrealistic belief that nothing will ever go wrong. Instead, a healthy optimist is hopeful that things will go well or turn out well in the end.
Hopefulness can be a surprisingly effective antidote to pessimism, and may even lead to better life outcomes. One study, for example, found that hope among students predicted academic achievement even more than intelligence, personality, or previous academic achievement.
Adopt positive language
Language may be another factor to consider. If you are prone to complaining, adopting positive language can help you shift your perspective. Using hopeful, growth-oriented language can help you to stay positive. Instead of highlighting what's wrong, try to acknowledge what's right, or start a constructive conversation about what could be improved . This approach fosters a more optimistic viewpoint and can positively influence both your mindset and those around you.
Learn to recognize cognitive distortions
Cognitive distortions are logical flaws in the thinking process that can warp your perception of reality. They’re fairly common, but once you become aware of them, you may be better equipped to reframe your thoughts in a more positive way. Some examples of cognitive distortions include:
Polarized thinking refers to the tendency to think in terms of extremes, ignoring the possibilities in between. An example of this would be believing that you’re a failure who will never have a successful career because you didn’t get a job you interviewed for.
Mental filtering describes the tendency to focus more on the negative side of things and dismiss the positive. For example, someone who experiences technical difficulties at the start of an otherwise excellent presentation might dwell solely on the initial hiccup, overlooking their overall success.
Catastrophizing involves expecting the worst possible outcome in a situation, even when it's unlikely. For instance, someone might assume that a minor disagreement with a friend signals the end of the friendship, or that a small mistake at work will lead to being fired, ignoring the likelihood of resolving the issue with less drastic outcomes.
Cultivate mindfulness
Mindfulness can help you develop the awareness needed to recognize cognitive distortions, become more attuned to the positive, and acknowledge negativity without letting it overwhelm you. You can learn mindfulness through self-study, guided mindfulness meditations, and deep breathing exercises. For a more intensive approach, you might consider Mindfulness-Based Cognitive Therapy or similar type of talk therapy.
Seek professional help
A therapist can help you learn to identify and overcome cognitive distortions that may be contributing to your pessimistic outlook, and may also screen you for any underlying mental health conditions.
Cognitive behavioral therapy (CBT) is a type of therapy that can be helpful in such situations. Considered “the gold standard” of psychotherapy, CBT is one of the most well-studied therapeutic approaches available, having been found effective in treating a wide range of mental health concerns.
Seeking therapy to help shift your outlook
If you’re interested in getting help identifying the underlying causes of pessimistic thoughts, correcting cognitive distortions, or working through other challenges, therapy may be a helpful resource. Online therapy in particular has become an increasingly popular option for people who prefer to receive treatment from the comfort of their own home. With a virtual therapy platform like BetterHelp, you can get matched with a therapist whom you can meet with via phone call, video call, and/or online chat. Research suggests that online therapy offers similar benefits to in-person sessions, so it’s one option for receiving treatment.
Takeaway
As with many elements of the human experience, some amount of pessimism isn’t inherently bad or good. If you find, however, that it seems to be having a negative impact on your life, taking some of the steps listed here to progress toward optimism may be helpful. A licensed online counselor can serve as a valuable guide in your journey to cultivating a more optimistic outlook.
What is a glass-half-empty kind of person?
In the analogy, a glass half empty type of person sees the glass as, well, half-empty. This kind of person is typically described as a pessimist, the opposite of an optimist, who sees a glass with equal water or milk as half-full.
What is a glass-half-full attitude?
One way to describe an optimist is a glass-half-full attitude. Glass half full thinkers generally look on the bright side and expect a favorable outcome. It’s worth noting that relentless optimism isn’t realistic either. Generally, it can be best to adopt a balance of realistic hope, not ignore the negative aspects.
How do you not be a glass-half-empty person?
There are a few things you can do to try to be a more optimistic person. First, pay attention to the people around you. If you surround yourself with friends and people who are more pessimistic, they may affect your outlook on life. Try to spend your time with people who are more hopeful and who can inspire you to see things a little differently.
It can also help to revisit what optimism is. Some people think that being positive means being blind to reality and don’t think that anything will ever go wrong, but this is not exactly true. Having a more positive outlook can mean that you believe things will turn out okay in the end, despite what goes wrong.
Pessimism can also result from cognitive distortions, flaws in someone’s thinking that can affect their perception of reality. They can include polarized thinking, mental filtering, and catastrophizing. Becoming aware of these ways of thinking can help you avoid letting your mind slip into negativity.
Working with a therapist can also help you identify cognitive distortions and help you change your patterns of thinking. This can help you shift your outlook if you want to be a glass-half-empty person.
Can a half-empty person become a half-full person?
Yes. Most people can have tendencies of both optimism and pessimism, and it is possible to shift how you think. Some people may use the strategies listed above to think more like a half-full person, but if you need more help, a therapist can help.
How can you tell if someone is a realist?
A realist can look at life and see things as they are so they can rationally deal with them. Realists generally see what is real or possible in a situation and accept and deal with things as they are. They may try to accept other people as they are. Realists can plan wisely and are often grounded, non-judgemental, and clear-headed.
How do you know if you are an idealist or a realist?
A realist sees the world as it is, while an idealist envisions an ideal world rather than the real one. If you’re trying to figure out who you are, you can consider how you look at the world. Realists may focus on facts, figures, and evidence, while idealists are generally more concerned with emotions. Realists may be more likely to plan and keep a schedule, while idealists might be more spontaneous. Another difference is that realists may not get very excited about future plans, while idealists may get lost in daydreams about what can be.
Is being a realist the same thing as being a pessimist?
No. Glass half empty thinkers tend to see the negative things, while realists see things as they really are. Realists may not be as affected by the negatives or positives in the world, while pessimists can tend to focus on things in a negative light.
Can pessimists be happy?
The answer is yes; a pessimistic person can experience happiness and enjoy life.
Is it bad to be pessimistic?
Not necessarily. There is even a type known as defensive pessimism for people who use pessimism in a helpful way. Defensive pessimism can help people feel like they have a sense of control and better prepare for negative outcomes. This type of pessimism can be a way for people to manage their anxiety by setting low expectations for a specific situation, like a job interview, and imagining everything that can go wrong to make this worst-case scenario a reality. The person then uses this as a plan to ensure the imagined worst-case scenario doesn’t happen. This doesn’t make the person more laid back or positive, but it does help them cope better with a given situation.
How can I be less pessimistic?
If you want to be a less negative person, try to surround yourself with positive people. Sometimes, being with people who see the world positively can affect how you see it, too. Identifying any cognitive distortions can also help you change your thinking patterns. If you need help identifying the underlying causes of your negative thoughts, talking to a therapist can help.
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