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For some of us, the glass is half-full, and for others, it’s half-empty. Our outlook on life influences all areas of our lives, and optimism is definitely a more beneficial mindset. Numerous studies show that optimistic people are more resilient and are less likely to develop depression, anxiety, and obsessive-compulsive disorder.
Research data also demonstrates that optimism is linked to generally better physical health. People with cancer who have an optimistic mindset demonstrate higher survival rates compared to pessimists. If you are a glass-half-empty person, the good news is that you can improve your attitude toward life.
But first of all, let’s think about why optimism matters.
Benefits of optimism
Optimism can be described as a set of attitudes that express one’s confidence about the future. Optimists have more confidence in their abilities and a natural hope that things will turn out well.
Obviously, this isn’t always the case, and when things don’t go according to the plan, optimists can move on easier, without ruminating on their mistakes and failures. Generally, optimism teaches you that any failure is just a natural part of the growth process.
Unfortunately, it’s impossible to remain optimistic in each and every situation. Sometimes, you may feel overwhelmed, seeing things in a rather negative light. Maintaining an optimistic attitude, however, can help you achieve more.
Optimism can provide you with motivation to work toward your goals despite any difficulties, helping you stay focused on your goals even when things are falling apart.
The connection between optimism and mental health
Studies show a clear connection between mental health and an optimistic or pessimistic mindset. For instance, people with depression may experience significant worsening of their symptoms because of their negative way of thinking.
Optimism and pessimism also have a direct impact on a person’s willingness to receive the necessary help. Optimistic people are more likely to work on their mental and physical health because of their belief that they can succeed in it.
Studies also show that pessimism is connected to higher levels of burnout, as well as severe stress problems, and depression. Besides, optimists are more likely to be satisfied with their personal relationships.
Become more optimistic with therapy
Developing optimism may take some work. In fact, you may need to make significant changes to your way of thinking, which is a pretty challenging thing to do. The good news is that, if you need some help, you can get it.
Talk therapy with a licensed therapist can help you figure out the underlying reasons for your pessimism and learn to see things from a new perspective. Cognitive behavioral therapy (CBT) aims to help a client identify unhelpful thinking patterns that contribute to the feeling of distress, depression, or anxiety.
Sometimes, pessimism may also be rooted in past traumatic experiences, and in this case, psychodynamic therapy can be helpful. This therapeutic modality is rooted in Freud’s theory of psychoanalysis and is based on the idea that certain experiences and feelings that get suppressed in the subconscious may continue to influence our behavior and emotional responses.
Challenging your thoughts
The first step toward overcoming negative thinking patterns is recognizing them. You should understand that some of your thoughts aren’t based on reality but just your pessimistic beliefs. The difficult part is that such thoughts are often automatic, appearing without any obvious reasons.
Another common problem is that these pessimistic thoughts can reflect outcomes that are actually possible. Pessimistic people often tend to have a realistic outlook on life, considering real obstacles and possible difficulties that may stop them from achieving their goals.
The problem, however, is that if you only focus on the negative possibilities, you won’t be able to stay motivated, and you’ll be more likely to just give up.
As a result, pessimists who are pretty skeptical when it comes to positive affirmations or visualizations may find it more beneficial to set realistic goals, evaluating the approximate probability of negative scenarios actually happening.
Negative thoughts often create self-fulfilling prophecies. When anticipating a bad outcome, you’re more likely to make decisions that will eventually lead you to that exact outcome. So, challenging your thoughts is absolutely necessary.
Types of therapy
Therapists may choose different modalities depending on your symptoms. Pessimism may be accompanied by many other symptoms, such as sadness, anxiety, guilt, etc. Depending on what fuels your pessimism, a therapist may choose an appropriate treatment.
Here are the most common types of therapy.
Cognitive behavioral therapy (CBT)
We’ve already mentioned CBT above. This modality is probably the most popular one because it’s problem-focused, it doesn’t take a lot of time, and it has proven to be effective when treating anxiety, stress, depression, burnout, self-esteem issues, and many other problems.
CBT is based on conversations between a client and a therapist, and it may also involve different kinds of homework, including journaling and worksheets.
Dialectical behavioral therapy (DBT)
This type of therapy is similar to CBT and has a lot in common with it. However, it’s usually used when dealing with particularly strong emotions. When changing unhelpful thinking patterns turns out to be too difficult, DBT can also utilize acceptance.
Psychodynamic therapy
Given that this type of therapy aims to bring suppressed thoughts and feelings back into the conscious, it can help figure out the causes of multiple problems. Although this type of therapy is less problem-focused, it can help you improve your mental health, in general. However, it takes more time than CBT.
Interpersonal therapy
If your pessimism has a lot to do with social situations, interpersonal therapy might be very helpful. It teaches people how to deal with different social scenarios, and it can help overcome social anxiety, self-esteem issues, and other problems that may involve communication and relationships. Interpersonal therapy often involves roleplay exercises.
How to get started with therapy
While traditional in-person therapy requires you to commute to a therapist’s office, online therapy platforms like Calmerry offer a more flexible type of help. You can schedule live video calls, exchange text and voice messages, and use many self-help tools.
To get started, you just have to answer a few simple questions about your symptoms, and you’ll get matched with a licensed therapist from your state within an hour.
You can develop a more optimistic outlook on life. You’re one step away from a better life where the glass is always half-full.