How Optimistic am I, and How Can I Become More Hopeful?
Photo by Brett Jordan on Unsplash
Do you see the glass half full or half empty?
Have you ever heard someone say, “You’re so positive”? Or, maybe people respond to your complaints about the heat and the never-ending dust with, “You’re so negative!”
Have you ever paused to consider if you have more of a negativity bias or a positivity bias?
It’s true that our brains are wired more towards remembering the hardships, the challenges, the difficult parts of our lives. Those are the memories that we can conjure up more easily and more quickly than the happy ones.
However, that doesn’t mean that we have to be dominated by negativity all the days of our lives. It is possible to lean more towards the side of positivity and optimism.
What Exactly is Optimism?
According to the National Institutes of Health, the word “optimism” encompasses two similar concepts:
The inclination to hope
The tendency to believe that we live in “the best of all possible worlds,” as said by the German philosopher Gottfried Wilhelm Leibniz in Voltaire’s famous Candide.
The American Psychological Association’s Dictionary of Psychology describes optimists as those individuals who "anticipate positive outcomes, whether serendipitously or through perseverance and effort.” Optimists are the ones who are confident of attaining their desired goals.
“Most individuals lie somewhere on the spectrum between the two polar opposites of pure optimism and pure pessimism but tend to demonstrate sometimes strong, relatively stable or situational tendencies in one direction or the other.”
Optimism is most commonly assessed as a trait. However, this natural tendency may change over time and circumstances.
Yes, it’s possible that we are born with a more positive or a more negative outlook on life, but it’s also possible to change. No, we cannot always change our circumstances. However, we can have a growth mindset that learns to embrace hope and believe the best in ourselves, others, and the world in general.
What is Pessimism?
If optimism is the belief that the world is overall a great place and that things will generally turn out well, pessimism is just the opposite. Pessimists believe that the world is a bad place and that things typically turn out for the worst.
Our past history can greatly affect our outlook. “Most people are generally optimistic about things that have turned out well for them in the past, or about things that have good associations for them.” On the other hand, if someone has experienced a lot of trauma, challenges, and hardships, they may live more on the side of pessimism than optimism, and vice versa.
Where Are You Now?
How can we grow in optimism and lean more toward having a positive, hopeful perspective?
It makes me think of those mall maps—you know, the ones where you have to find out where you are. There’s usually a label written in some highlighted color that says, “You are here.”
In order to find out how to get somewhere, we have to first determine where we are. Then, we can determine the road map to get from point A to point B.
In doing some research, I discovered that there are ways to measure our optimism, or lack thereof.
Assessing Ourselves
Let’s look at some of the assessments out there to help us determine if we are more of a “half glass full” or “half glass empty” kind of person.
Before we start, how would you evaluate yourself? Do you think you tend to see the glass of water as half full or half empty?
For my self-evaluation, I would say that I am generally more positive and hopeful than negative. However, the test results will reveal the truth.
There are a lot of online assessments out there. However, this one is quick and easy.
The Optimism/Pessimism Test, through Individual Differences Research Lab, was developed through the research of the University of Cincinnati.
It only takes a few minutes to answer these twenty questions, and then it gives you a percentage score and a read-out description.
Let’s go!
Here are my results: 62% optimism, 38% negativism
“Your answers suggest that you are generally optimistic. You have a general belief that good things will come your way, though there are still times where you find yourself expecting the worst. More often than not, you manage to surround the people and things you love and find the silver lining in a bad situation. This tendency to see the glass as half-full is thought to contribute to mental and physical well-being as well as resilience in the face of stressful or upsetting situations.”
In my opinion, this description is quite accurate to my personality. However, it is true that, depending on circumstances and connections with past trials, I can definitely fall more on the side of pessimism than optimism.
Can We Shift Our Natural Tendency?
Is it possible to grow in optimism and hope? How much of our optimism is determined by genetics and how much is determined by our environment, social support, and learned behaviors?
Martin Seligman, a psychologist at the University of Pennsylvania, conducted a study in 1992 on 500 pairs of identical twins. His research revealed “25% heritability of both optimism and pessimism, meaning your disposition to either optimism or pessimism is 25% determined by your genes.”
Seligman believed that optimism, like many other skills, could be learned. He went on to prove his point by teaching students multiple techniques to increase optimism and comparing the mental health of those students to those without the skills. Seligman discovered that the students who learned optimism techniques were far less likely to develop depression or anxiety and also enjoyed improved overall health. He called this “Learned Optimism” and went on to write a book on the subject.
So, where are you on the spectrum of optimism and pessimism? Take this test to find out. Then, based on your results, consider “Learned Optimism” and see how you can move the dial toward a more positive outlook on life.
