4 Tips to Be More Optimistic

Learn theories about optimism and how to be more optimistic.

optimism  [ˋɑptəmɪzəm]  n. 樂觀；樂觀主義

optimistic  [͵ɑptəˋmɪstɪk]  a. 樂觀的

pessimism [ˋpɛsəmɪzəm] n. 悲觀，悲觀情緒；悲觀主義，厭世主義

pessimist  [ˋpɛsəmɪst].  n. 悲觀者；悲觀主義者，厭世主義者

By Sarah Sperber and Tchiki Davis, Ph.D.

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”—Winston Churchill

Optimism can be defined as “the extent to which people hold generalized favorable expectancies for their future” (Carver et al., 2010). When we're optimistic, we expect good things to happen. To learn more about optimism, let's explore some theories related to optimism and then talk about how to be more optimistic.

Expectancy-Value Theory of Optimism

This theory suggests that our behavior is guided by the strength of our desire to reach a goal (value) and our confidence in achieving that goal (expectancy) (Scheier & Carver, 1992). The confidence part of this equation is thought to explain the main difference between optimists and pessimists.

Peterson and Seligman suggest that our expectations for the future arise from how we interpret past failures (1984). They posit that if we believe that our past failures stem from innate and unchanging character flaws, for example, we are more likely to hold a pessimistic outlook for the future. In contrast, if we attribute a past failure to bad luck we are more likely to hold an optimistic outlook for the future.

Optimistic people tend to be happier than pessimistic people. Optimism is also related to lower hopelessness (Alloy et al., 2006). For example, optimistic people generally report higher levels of subjective well-being during times of adversity (Carver et al., 2010). One of the reasons for the link between optimism and well-being is the way optimists cope with problems. They are generally more likely to engage in goal-oriented behavior because they are more confident that they can achieve those goals. So optimists seem to engage in healthy coping methods, such as considering and enacting practical solutions to issues. This is in contrast with pessimists who tend to engage in avoidant coping methods, such as distraction. All of this contributes to greater well-being among optimists (to learn more about our well-being, check out this well-being survey ).

Some evidence suggests that optimists are more successful when it comes to education level and income (Evans & Segerstrom, 2009; Segerstrom, 2007). Optimists might also be happier than pessimists in their social and romantic relationships (Carver et al., 2010). Additionally, studies have shown that people tend to like optimistic people more than pessimistic people, which likely increases the number of healthy relationships that optimists have (Carver et al., 1994).

Can You Be More Optimistic?

While optimism is sometimes considered a trait that might not change much over time, we do have some power to change our level of optimism (Segerstrom, 2007). Here are some tips.
1. Choose your own version of optimism.
There’s no need to be optimistic all the time in every scenario (this is impossible). Instead, you can try slowly incorporating new optimistic ideas into your worldview in a way that feels authentic to you.

2. Start questioning pessimistic thoughts.
We sometimes tell ourselves that our pessimistic thoughts are realistic thoughts. But remember, thoughts are not facts. If you find yourself mired in a negativity , try to pause and question your thoughts.

3. Surround yourself with other optimists.
Being around others who are optimistic can help you learn new tricks and discover how others find the positives even in negative situations. Simply being around an optimist can make us more optimistic.

4. Don’t force optimism.
Becoming more optimistic is like any new habit: it requires motivation and practice to become second nature. It can feel a little unnatural at first (like riding a bike or rollerskating). So try it when you feel comfortable, but don't worry about pushing yourself too far out of your comfort zone at first.

This post was adapted from an article published by Sarah Sperber at The Berkeley Well-Being Institute.

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equation   KK[ɪˋkweʃən]

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相等；平衡，均衡[U][C]The two countries have been trying to maintain their military equation. 這兩個國家一直盡力維持他們在軍事上的平衡。

升起，上升A heavy mist arose from the lake. 湖面起了濃霧。

產生，出現，形成[（+from/out of）]Unexpected difficulties arose in the course of their experiment. 在他們進行實驗的過程中，出現了意想不到的困難

Between the copartners serious disagreements arose. 合夥人之間產生了嚴重分歧。

斷定；假定The chaos theory posits that life will find a way for itself. 混沌理論假設生命會自己找到一條出路。

主觀的，主觀上的This is a very subjective judgement of her abilities. 這是對她能力的一個非常主觀的評價。

康樂，安康；福利[U]She worked for the well-being of the underprivileged. 她為下層貧困民眾的福利而努力。

（教士的）斗篷式長袍；法衣The judge was wearing a black cope. 這位法官穿著一件黑色的法衣。

應付

to learn to cope alone 學會獨自應付

how do you cope with all those kids? 你怎麼應付那麼多孩子啊？.

分散注意的事物[C]There are too many distractions here to work properly. 這兒叫人分心的事太多，使人無法好好工作。

精神錯亂，發狂[U]The child's continual crying drove me to distraction. 孩子不停地啼哭，吵得我快要發瘋了。

特徵，特點，特性[C]Jim's two most pleasing traits are generosity and energy. 吉姆最討人喜歡的特徵是豪爽和充滿活力。

可信的，真實的，可靠的The report is authentic. 這個報告是可靠的。

真正的，非假冒的[Z]They found this authentic manuscript of the book from an ancient tomb. 他們從一個古墓裡發現了該書的真正手稿。

動機    the motivation for/behind sth. 某事／某事背後的動機

觀點，看法[（+on）]The experience completely changed his outlook on life. 這一經歷徹底改變了他對生活的看法。

展望，前景[（+for）]The economic outlook is bright. 經濟前景非常光明。

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