At some point or another in life, we all face hardships, encounter adversity, and have to deal with difficult situations. However, it’s how we view and talk about these adversities that influences our wellbeing and outlook on life - a bad experience for one person may be a learning experience for another. Positive psychologist Martin Seligman explains how it is possible to cultivate positive perspectives in his book Learned Optimism (1990).
Whether we are optimists or pessimists can be determined by the way that we talk about our experiences and the events that happen in our life, particularly adversities. Seligman describes this as our explanatory style, of which there are 3 aspects, permanence, pervasiveness and personalization. These are known as the 3 Ps.
The three P’s
Permanence relates to how long you believe any given situation will last. Those with a more pessimistic view in life will tend to describe bad situations as permanent and believe they will last forever. They will also typically describe good fortune as a fluke that won’t hang around. However, optimists will view setbacks as temporary, which enables the ability to accept situations for what they are and to adapt for the future instead of dwelling upon the past.
Pervasiveness is all about how widespread you perceive a situation to be. Pessimists will believe that bad experiences will affect all aspects of their life but that good things only happen in isolation. On the other hand, optimists will look at negative experiences as just one minor inconvenience instead of projecting it to all aspects of their life.
The personalization aspect of explanatory styles refers to the degree in which an individual attributes the cause of an event to internal or external factors. Optimists will consider external factors outside of their control when things go wrong and take credit for their personal achievements. Whereas a pessimist will look internally when things go wrong and believe the good times must be down to luck.
The benefits of being optimistic
There are many known benefits for looking on the bright side of life and being optimistic. Optimists are known to have higher levels of motivation and attainment, have better health and live longer than those who tend to see life through a more pessimistic lens. Studies into optimism and the perceived health benefits show that higher levels of optimism can be related to higher levels of engagement, less avoidance, better coping skills, and taking proactive steps to maintain a healthy lifestyle. On the other hand, pessimism has been related to health-damaging behaviours such as trying to avoid the reality of the situation (Segerstrom et al., 2010). In times of ill health, those of us who are optimistic may therefore take a more practical approach to recovery, rather than trying to avoid the situation or withdraw from those around them who may want to support us or be able to help. Optimists are also better able to put a positive spin on negative situations and experiences.
In the workplace optimism has been linked to higher levels of intrinsic motivation, goal focused behaviours, and a better ability to endure stressful situations. Optimistic persistence in pursuing goals may have beneficial consequences such as protection against negative effects and a greater likelihood of goal attainment (Solberg & Segerstrom, 2006).
So, the benefits of being optimistic seem clear, but what can we do ourselves to try and view things in a more positive light?
Can we learn to be more optimistic?
Being optimistic is not a fixed trait, individuals may have different levels of optimism at different points in their lives. It is also something that anyone can cultivate and change when they start to notice their automatic negative thoughts and begin to challenge them. People can work on changing their explanatory style once they teach themselves to become aware of the relationship between how they explain situations in their lives and how this affects the outcome of those situations.
Seligman’s adaptation of the ABC technique is a method which can be used to help cultivate optimism. The ABC technique stands for Adversity, Belief, and Consequence, and it is a way of breaking down our experiences in order to focus on how you get from adversity to belief. This stage of how you get from A to B is known as your explanatory style, and it is this that directly impacts how we react to situations. When we become aware of our pessimistic explanatory style, we can confront it and replace it with more optimistic thoughts.
For example, say you are struggling to complete a task at work because you believe it’s too complicated, this is the adversity. This adversity may lead you to the belief that you must be stupid because you can’t do it. Therefore, the consequence is that you stop trying to complete the task and your self-confidence may have taken a bit of a hit.
Sometimes it can be hard to break out of these negative thought cycles because they seem to happen without much conscious thought. However, there are some tips and tricks you can use to try and reframe how you think about those setbacks in life to work towards a more optimistic explanatory style.
1. See setbacks as temporary
2. Don’t over-generalize
3. Shift your focus from things you can’t change to things you can.
4. Take a balanced approach – there are always things you do well and always things you can change.
5. Acknowledge your own contribution
It is possible for everyone to reap the benefits of thinking more optimistically by acknowledging pessimistic thought patterns and adjusting their mindset. Once we are able to reflect on how our negative thoughts influence the consequences we experience, we can teach ourselves to think more positively about ourselves, our abilities and the situation when we encounter adversity. It is these positive beliefs that will lead to positive consequences, making way for a more positive outlook on life.
Other Resources
Sarah Lewis is the owner and principal psychologist of Appreciating Change. She is author of ‘Co-Creating Planning Teams For Dialogic OD’, ‘Positive Psychology in Business’ ‘Positive Psychology at Work’ and ‘Positive Psychology and Change’ both published by Wiley. She is also the lead author of 'Appreciative Inquiry for Change Management'.
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More blog posts categorised as ‘Positive Psychology’
At some point or another in life, we all face hardships, encounter adversity, and have to deal with difficult situations. However, it’s how we view and talk about these adversities that influences our wellbeing and outlook on life - a bad experience for one person may be a learning experience for another. Positive psychologist Martin Seligman explains how it is possible to cultivate positive perspectives in his book Learned Optimism (1990).