Teaching Optimism
Definitions and Explanations:
Optimistic Explanatory Style - The habitual belief that the causes of bad events are temporary, are not one's own fault, and that are confined to present circumstances. Three qualities of explanatory style that determine optimism or pessimism are:
Permanence - The belief that bad events that happen will be long-lasting. Optimists resist this belief and see bad events as temporary. However, optimists feel that good events have more permanent causes.
Pervasiveness -The belief that failure in one area affects other areas of life. Optimists explain failure as being specific to one situation rather than universal to their entire lives. Optimists explain the causes of good events as being pervasive.
Personalization - The belief that bad events are one's own fault rather than due to circumstances. Optimists believe failures are not their own fault but rather due to circumstances. For optimists, good events are due to internal causes rather than external circumstances.
Seligman (1998) warns that too much optimism can erode a sense of responsibility. Although one should not attribute all events to external causes, those who are depressed should work to change their explanatory styles to reflect the qualities of optimism.
Overcoming Pessimism - Several techniques can be used to deal with pessimistic thoughts:
Distraction - trying to think of something else besides the pessimistic belief. People may try to shift their attention to another thought or schedule time later to think over the negative belief. This technique is better when action needs to be immediate and succumbing to negative thoughts can be destructive.
Disputation - scientifically questioning the accuracy of pessimistic beliefs.
Distancing - Realizing that negative thoughts can be unfounded can help people realize how destructive pessimism can be. We would never tolerate insults about ourselves from others, so why do we take them from ourselves?
Evidence - Checking for evidence that disproves pessimistic beliefs is an effective way to combat them.
Alternatives - When disputing pessimistic beliefs, look for all the possible reasons for the situation. Usually, situations have many explanations, yet pessimists focus on the most harmful and self-defeating one. Realizing the other alternatives can give a sense of the changeable, specific, and non-personal causes for outcomes.
Decatastrophizing -What if the negative belief is correct? Understanding that the possible implications of the belief are not "the end of the world" can ease the suffering.
Landmark Studies and Suggested Readings:
McGuire, P. A. (1998, October). Seligman touts the art of arguing with yourself. APA Monitor, 29: http://www.apa.org/monitor/oct98/talk.html
Peterson, C. (2000) The future of optimism. American Psychologist, 55, 44-55.
Seligman, M. E. P. (1998). Learned optimism: How to change your mind and your life (2nd ed.). New York: Pocket Books.
PowerPoint Slides (under construction)