How To Think Like An Optimist

Optimism, which the American Psychological Association defines as “the attitude that good things will happen and that people’s wishes or aims will ultimately be fulfilled,” has been associated with various beneficial mental and physical health outcomes, both mental and physical. If you are hoping to cultivate a more optimistic mindset, there are several steps you can take to start looking at life on the bright side. 

Methods to encourage positive thinking

If you think of yourself as a naturally pessimistic person, you may not believe there is any a way you can actually change your mentality to see the world as a more hopeful place. However, a few common strategies have been found to be effective in cultivating a more optimistic mindset. 

Shift your explanatory style

An “explanatory style,” according to  noted positive psychology researcher and “Learned Optimism” author Dr. Martin Seligman, of Learned Optimism, Martin Seligman, is the way in which a person explains to themselves and others how events in their life are caused, particularly concerning when it comes to unfavorable events. 

With a positive explanatory style, which is  (associated with higher levels of optimism), a person tends to believe that adverse or unfortunate events are occur due to external factors, typically the situation, other people, or random chaos. The cause of the negative event is typically seen as specific only to that event, meaning subsequent negative events are unlikely to happen in other areas of a person’s life.

In contrast, a negative or pessimistic explanatory style can lead a person to believe that undesirable events are caused by some inherent, unchangeable bad quality within themselves that they cannot change. According to this mindset, these negative personality traits will lead to unfortunate events in multiple areas of one’s life. Unsurprisingly,  aA pessimistic explanatory style is associated with higher levels of negative thinking and negative emotions. People who default to this explanatory style might often “beat up be hard on themselves.” a lot.

There are ways to minimize negative self-talk patterns associated with a pessimistic explanatory style. Making a conscious effort to reframe how you think about dire your circumstances can help train your brain to default to a more optimistic outlook. 

When something upsetting happens — – like if you miss the bus —– identify negative the thoughts about yourself that follow the event as they come up. If you think, “No wonder I missed the bus; I’m always running behind because I’m so slow.! I’ll probably miss the bus tomorrow too!” recognize that this is an example of a negative explanation that focuses on a bad quality in you instead of, not on the situation itself. This thought pattern exemplifies the negative explanatory style.

Try to use positive thinking to reframe the situation more optimistically: “No wonder I missed the bus –— I stepped in a wad of gum on my way to the stop and had to take a minute to scrape it off my shoe. That probably isn’t going to happen again any time soon, though.” With some practice, you may find that your brain will defaults to the positive explanatory style, focusing less on yourself and more on external factors, which can cultivate a more positive outlook.

Start (or change up) a journaling practice

Writing in a journal is one way of practicing mindfulness, which  is the process of grounding yourself in the present moment and observing what is going on in your mind and body without judgment. Journaling is one way to practice mindfulness.

Higher levels of mindfulness have been linked to lower levels of rumination, which is the tendency to focus excessively on perceived personal shortcomings or unfortunate experiences and is (closely linked to pessimism).

A gratitude journal is one form of journaling associated with increased optimism levels. Gratitude is a feeling of thankfulness and appreciation for anything in your life that you find meaningful in a positive or constructive way. You can feel grateful for the big things in your daily life (perhaps a career that brings you a sense of purpose) or the little things (perhaps a beautiful rose bush you pass on your way to work every day). 

To start a gratitude journal, take time every day to sit down for a few minutes and record one or two things that happened that day that you are grateful for. It is best to do this at the same time each day to establish a habit — – many people enjoy gratitude journaling  right before bed, so they go to sleep with a thankful heart. Knowing that you will be writing down what you are grateful for can motivate you to pay more attention to moments in your daily life that inspire gratitude, which may help to build a more optimistic mindset.

You can also use journaling in other ways to practice optimism. Sometimes, journaling is thought of as a way to “vent” negative feelings. While this practice can certainly be beneficial, don’t forget that you can also use journaling to write about positive emotions. If you journal whenever you are feeling a happy emotion, you can start to notice the prevalence of happiness and joy in your life.

If you want to take your journaling practice a step further, you could reflect on the ways in which you yourself have cultivated happiness and joy. For example, if you had a lot of fun on a date, give yourself a pat on the back in your journal for putting yourself out there and taking a risk that ultimately paid off getting out of your comfort zone in a healthy way. 

Keep in mind that journaling doesn’t have to include hand-writing paragraphs of complete sentences. Perhaps you jot down bullet points in a small notebook you keep on you, or maybe you record your entries on your phone or computer. Find what works and go with that.

Journaling about personal and professional successes and things you are proud of can help build your self-esteem. High self-esteem is a protective factor against various prevalent mental conditions, and it can help you to learn to think like an optimist. It can be easier to assume positive outcomes will result from situations if you believe in yourself. 

Cultivate optimism in online therapy

Sometimes, methods of building optimism can seem easier said than done. Particularly with shifting explanatory styles, you may be so used to thinking about yourself and the world with one type of thought pattern in one specific way, and trying and consistently reframing your thoughts to promote more optimistic thinking can be a challenging long-term endeavor.

It might help to talk to a professional counselor to find additional support in developing an optimistic mindset. Cognitive behavioral therapy is a form of mental health treatment that focuses explicitly on changing thought patterns and habits, and you do not need to have a diagnosed mental illness to reap the benefits of such treatment.

If you have a more pessimistic outlook on life, it may be challenging to open up to a therapist if you are skeptical about their ability to help you. In these situations, you may want to consider online therapy. Available through platforms like BetterHelp, online therapy can be accessed from anywhere you have an internet connection, including the safe space of your own home, where you may feel more comfortable being vulnerable and trusting your therapist. 

Scientific research indicates that there may be no difference in the effectiveness of online therapy compared to traditional in-person therapy, including cultivating a more optimistic mindset. One study found that people who completed a course of CBT, which has demonstrated success in shifting negative thought patterns, reported comparable levels of satisfaction to those who experienced the therapy in person. To find extra help with thinking like an optimist, consider reaching out to an online therapist. 

Takeaway

You can work to shift your mentality towards one of greater optimism in several ways, including changing how you frame adverse events and keeping a gratitude journal. If you want additional support in cultivating an optimistic mindset, an online therapist at BetterHelp could provide you with empowering strategies and tips.