February's Happiness Challenge: Cultivating Optimism

Have you ever wondered why some people seem to bounce back from setbacks with remarkable resilience while others struggle to move forward? The answer might lie in the practice of optimism – not the rose-colored-glasses kind, but something far more practical and powerful.

This month, I'm diving into the second happiness activity from Sonja Lyubomirsky's book "The How of Happiness": cultivating optimism. It's a practice that goes far beyond simply "looking on the bright side."

Understanding Optimism

When we think of optimists, we often picture those perpetually cheerful people who always see the silver lining. But true optimism isn't about ignoring life's challenges or maintaining constant cheerfulness. Instead, it's about approaching life with purpose and direction, even in the face of difficulties.

The Science Behind Optimism

Researchers have identified several fascinating perspectives on optimism:

1. Some focus on the "global expectation of a positive future" – the belief that good things are on the horizon.

2. Others examine how we interpret outcomes. Optimists tend to view failures as temporary, external and specific to circumstances, while pessimists often see them as permanent, personal and long lasting.

3. A third perspective centers on goal-directed thinking – not just what we want to achieve, but how we think about getting there.

What stands out is that optimism requires three key elements: a clear goal or purpose, determination to reach it, and the ability to see obstacles as temporary challenges rather than permanent roadblocks. Like gratitude, optimism celebrates both our present and our potential future.

Why Optimism Matters for Happiness

According to Lyubomirsky the benefits of optimism are backed by compelling research:

Self-Fulfilling Prophecies

When we believe in our ability to reach goals, we're more likely to invest the effort needed to achieve them. Research shows optimists tend to persevere longer and set more challenging goals, creating a positive cycle of achievement.

Better Coping Skills

Optimists maintain better mental health during stressful times. Even when facing serious challenges like health issues, they're more likely to accept reality while actively working to improve their situation and grow from the experience.

Enhanced Well-being

Studies consistently show that optimistic people experience fewer symptoms of depression and anxiety. They typically report higher self-mastery and self-regard, contributing to overall life satisfaction.

Practical Exercises to Build Optimism

I have always envied people who are able to accept life as it is and who move forward with energy and yes, optimism.  I was therefore curious and excited to read about how I can learn to become more optimistic myself.  Lyubomirsky explains that the exercise that has been shown, through studies, to enhance optimism the most is the “Best Possible Self” exercise.

The Best Possible Self Exercise

Find a quiet space for 20-30 minutes and imagine your life one, five, or ten years from now – a future where your hard work has paid off and your goals have been achieved. Write down this vision in detail.

To make this practice more actionable:

• Break down your grand vision into smaller, manageable subgoals

• Make it a weekly routine to revisit and refine these goals

• Document your progress and adjust your path as needed

Working Through Doubt

As you envision your best possible future, you might notice your inner pessimist speaking up: "Where will you find the time?" "How will you afford this?" Use these doubts constructively by:

• Recalling past successes in overcoming obstacles

• Identifying your strengths and resources

• Remembering your support network

Identifying Barrier Thoughts

Another way to work on your optimism is to spot and be mindful of your inner pessimist. When you're in a positive or neutral mood, examine your automatic negative thoughts. Common examples include:

• All-or-nothing thinking (about for example diet and exercise)

• Catastrophizing minor social interactions

• Assuming the worst in ambiguous situations

  
  

For each negative thought, ask yourself:

• What other interpretations are possible?

• What opportunities might this situation present?

• What lessons can I learn for the future?

• What strengths might I develop through this challenge?

It is very easy to trip over a barrier thought and fall into a spiral of negative thinking. This exercise helps you reframe those pessimistic thoughts thereby avoiding the vortex of doom and gloom and hopefully move forward with a new outlook on the situation.

The Journey to Optimism

It is important to note that developing optimism is a gradual process that requires patience and practice. It's about learning to reframe our experiences and extract valuable lessons from them. As Lyubomirsky emphasizes, choosing optimism isn't about denying reality or avoiding negative information – it's about developing a more balanced, resilient perspective on life's challenges.

Perhaps it all seems silly or even foolish as you read about these exercises. You might pride yourself on being a realist that sees things for what they are. And that is great, remember, the goal isn't to eliminate all negative thoughts but to build a more constructive relationship with both our successes and setbacks. Through consistent practice, we can cultivate an optimistic mindset that enhances our resilience, well-being, and overall happiness.

Sonja Lyubomirksy (2008) The How of Happiness . A New Approach to Getting the Life You Want. Penguin Books.