Optimism often gets a bad rap for being too positive and unrealistic, but I want to set the record straight on this, because it is an important trait we can all benefit from. Optimism is a mindset that allows us to progress our ideas, to improve our situations, and to have real hope for a better tomorrow. If there were no optimists in this world, there would be no science and no improvement to the way we develop as people. 

Optimism isn’t positive thinking; it’s different to positivity. Positivity is saying things are good even when they’re not, denying the existence of hardship. Optimism isn’t a denial of reality. Optimistic thinkers aren’t pretending tough things aren’t happening right now, but rather they have a belief that the future is more positive, and in the words of the idiom, that ‘there is light at the end of the tunnel’. We can in fact be in the midst of challenging and desperate times, as we currently are, and still hold a light and hope for a future that has meaning for us. 

Optimistic thinkers aren’t pretending tough things aren’t happening right now, but rather they have a belief that the future is more positive, and in the words of the idiom, that ‘there is light at the end of the tunnel’.

Hope is what leads us to grow and move forward. Viktor Frankl was a psychologist who famously survived a Jewish concentration camp. He believed that only by holding onto a brighter future, and the vision of reuniting with his family, was he able to survive. This was his beacon of light. It was his ability to envision the possible that helped him cope with the living conditions and situation in which he suffered.

Optimism as a helpful mindset

A mindset is the tendency for our mind to think in a certain way, how we view ourselves, other people and the world. It also defines how we perceive problems and challenges. When we believe we have the ability to change for the better to overcome problems, to improve through failing, then we have a growth mindset that is fuelled by optimism. Research is so sure about these benefits, that the skills needed for a growth mindset are currently taught in schools.

Optimism helps us make sense of bad events by responding with some confidence about the future, but, just as importantly, by maintaining a belief in our ability to cope with the current situation. Coping with difficulty can be helped by how we ‘explain’ a situation to ourselves internally, through our thinking and self-talk. When we have what psychologists call an optimistic ‘explanatory style’ we have a belief that the problem won’t last forever, that the problem doesn’t affect every part of life, and that it is manageable. If we can think of the pandemic in this way, then we will be able to cope better than if we have the view that this pandemic is permanent, can only get worse, and we won’t be able to manage. This is much more damaging to our psyche because worries feed anxiety, and hopelessness feeds depression. 

How optimism can help you manage worry

Thinking is basically internal talking, and how optimistic we are reflects these internal conversations that we have about what might happen in the future. Is your internal chatter helpful or not, how much does it focus on poor outcomes in the future? When we focus on the future in this way we worry, and worry creates physical stress and anxiety, which in turn creates more worry-thoughts, and so we create a vicious cycle that can be hard to get out of. 

Being optimistic does not mean the absence of worry.  Worry is normal in difficult times and we’ll all be worrying to some extent; worry is necessary to keep us safe and to follow the rules.  But optimism can help us manage worry by balancing the chances of ‘change for the better’ in the future as an alternative option, and an equally possible one. Optimism can help us balance our thoughts back into possibilities rather than catastrophes. 

Optimism thought challenge

Want to try some optimism? This popular thought challenge from CBT can help you shift your mindset to see any situation differently.  

• Note down the situation you find yourself in.

• Next to this, note down what thought or thoughts are in your mind about this situation.

• Pause to take a review and take in what you have written.

• Notice what you feel like after reading this, and write down a couple of emotion words together with any bodily sensations you feel.

• Review your thoughts and see if you can find a different way of seeing this situation, for example, what might you say to a good friend who thought this way?

• What could be an alternative thought that is more balanced? It doesn’t need to be positive, just more balanced, and realistic. Remember, you don’t have a crystal ball!

• Take note of any changes in your emotions or physical sensations.

• Try this exercise every time you feel frustrated or challenged, and you’ll soon become habitually optimistic.