VN January 2023

Vetnuus | Januarie 2023 16 Pessimist Explanatory Style Pessimists think in the opposite way. They believe that negative events are caused by their own mistakes or traits (internal). They believe that one mistake means more will come (stable), and mistakes in other areas of life are inevitable (global) because they are the cause. They see positive events as flukes (local) that are caused by things outside their control (external) and probably won’t happen again (unstable). A pessimist would see a promotion as a lucky event that probably won’t happen again and may even worry that they’ll now be under more scrutiny. Being passed over for a promotion would probably be explained as not being skilled enough. They would, therefore, expect to be passed over again. How to Practice Optimism Understandably, if you’re an optimist, this bodes well for your future. Negative events are more likely to roll off your back, while positive events affirm your belief in yourself, your ability to make good things happen now and in the future, and in the goodness of life. Research suggests that genetics determine about 25% of your optimism levels, and environmental variables out of your control—such as your socioeconomic status—also play an important role. But this doesn’t mean that you can’t actively improve your attitude. While you might tend to have either an optimistic or pessimistic explanatory style, there are things that you can do the help cultivate a more optimistic attitude; these include: o Become more mindful : Mindfulness is a focus on being engaged, attentive, and present in the here and now. It can be a useful technique to help you focus on what matters in the present and avoid worrying about future events and things that are outside of your control. Living fully in themoment makes youmuch less likely to ruminate over negative past experiences or worry about upcoming events. It allows you to feel more appreciative of what you have now and less consumed with regrets and anxieties. o Practice gratitude : Gratitude can be defined as an appreciation for what is important in life. One study found that participants who were assigned to write in a gratitude journal showed increased optimism and resilience. If you are trying to develop a more optimistic attitude, set aside a few minutes each day to jot down some of the things you are grateful for. Write down your positive emotions: Research has shown that something as simple as writing down positive thoughts can help improve your optimism. One study found that expressive writing focused on positive emotions was linked to decreased mental distress and improved mental well-being. Cognitive Restructuring Using a practice called cognitive restructuring, you can help yourself and others become more optimistic by consciously challenging negative, self-limiting thinking and replacing it with more optimistic thought patterns. The process of cognitive restructuring involves a few different steps: 1. Identify the situations that are triggering negative thoughts or moods. 2. Assess how you are feeling in the moment. 3. Identify the negative thoughts that you are having in response to the situation. 4. Look at the evidence to either support or refute your negative thoughts. 5. Focus on objective facts, and replace automatic negative thoughts with more positive, realistic ones. Impact of Optimism Optimism is important because it can have such a significant impact on your mental and physical well-being. Research has shown that an optimistic worldview carries certain advantages, such as better health, greater achievement, less stress, and greater longevity. It is also possible to develop learned optimism. Pessimists can essentially learn to be optimists by thinking about their reactions to adversity in a new way and consciously challenging negative self-talk. Article