Can you train yourself to be more optimistic?
Some of us seem hard-wired to look on the bright side, while others focus on their problems. But which outlook is preferable — and can you change it?
Although some argue it’s more protective to prepare for the worst, most of us would rather feel cheerful than miserable, even if things go wrong later. Furthermore, evidence suggests that an optimistic outlook has powerful health benefits.
Hanne Rasmussen at the University of Kansas conducted a meta-analysis of 83 studies comparing associations between optimism and physical health. She found that an optimistic outlook was a significant predictor of better outcomes for cardiovascular disease, cancer, immune function, pain tolerance, pregnancy-related problems — and even overall survival rates.
An optimistic outlook can also bolster relationships. Sanjay Srivastava and colleagues at the University of Oregon interviewed couples and found when even just one was an optimist, both partners felt more satisfied with their relationship.
Why, then, are only some of us optimistic? Is it genetic, something we have or don’t have, or can we learn it? Genes certainly matter. Elaine Fox and colleagues at the University of Essex showed participants positive and negative images. Those who had a particular variant of the gene that controls serotonin (a neurotransmitter associated with happiness) focused more on the positive images than the negative.
Shelley Taylor and a team at UCLA analyzed saliva of 326 participants and gave them a questionnaire measuring optimism, self-esteem and sense of mastery. They found a positive link between the gene receptor that controls levels of oxytocin (the hormone associated with safety and love) and all three of these desirable qualities.
However, scientists in both studies emphasize that genes are only partially responsible. Anyone determined to focus on the bright side can learn to do so.
Here’s how:
Practice mindfulness
Richard Davidson and colleagues at the University of Wisconsin offered 25 people an eight-week mindfulness course. They then gave them and 16 control participants a flu jab. The mindfulness group showed increased activation in the left anterior brain region, an area associated with positive effect. They also had a stronger immune response to the vaccine.
Sleep on the good times
We’re most likely to remember what we think about just before falling asleep. Keep a notebook by your bed. Before turning out the lights, write down the three most enjoyable moments of your day, and something you’re looking forward to tomorrow.
Imagine your best self
Yvo Meevissen and colleagues at Maastricht University asked participants to spend five minutes each evening imagining their best possible self, and others to think about their daily activities. After two weeks, those who imagined their best possible self reported a significant increase in optimism.