The Importance of Remaining Optimistic in an Uncertain World

What is Optimism?

Optimism is the belief that the outcomes of events or experiences will, more frequently than not,  be positive. Optimists are more likely to view failures or negative experiences as temporary rather than permanent and tend to be more persistent despite setbacks.

However, optimism does not mean engaging in wishful- thinking. Instead, it is a way of looking at the world where the optimist takes personal responsibility for their reactions and how they allow negative events to affect them. Optimists seek meaning in adversity, which makes them more resilient.

Optimists:

1. See others in the best light possible.

2. Expect good things to happen.

3. View negative events as temporary setbacks.

4. See positive events as evidence of more good things to come.

5. Believe in themselves, leading them to take more risks and create more positive experiences.

   
   

Physical Benefits of Optimism

Research has shown that optimists are less susceptible to the negative effects of illness, fatigue, and depression. They manage pain better, have improved immune and cardiovascular function, and enjoy better health.

Specific findings include:

1. Optimists have a 50% lower risk of cardiovascular disease and greater survival rates when fighting cancer. Conversely, pessimism has been linked to higher rates of infectious disease, poor health, and earlier mortality.

2. Clinically depressed patients who underwent 12 weeks of cognitive therapy focused on optimism showed better lasting results than those treated solely with medication.

3. Optimists live significantly longer.

4. Breast cancer patients who maintained optimism had much better outcomes than their pessimistic counterparts.

5. Optimists experience less stress because they expect good things to happen and do not waste time worrying about worst-case scenarios.

   
   

The Challenge of Being Optimistic in Today’s World

In a world filled with uncertainty and constant information, maintaining a positive mindset requires conscious effort. Although making plans for your future is important, thinking too far ahead can feel overwhelming, even paralyzing. Our brains are adapting to a new reality shaped by social media and round-the-clock news, making it easy to spiral into negativity.

The good news? We can train our minds to help us climb out of the negativity trap—or avoid it altogether. Humans are innately optimistic, but not everyone taps into this natural inclination. Some develop optimism in childhood, making it easier to access, while others struggle to find the bright side of life.

Simple Ways to Cultivate Optimism

1. Practice Gratitude – Take a moment to appreciate what you have: a roof over your head, loved ones, pets, clean water, or even a good cup of coffee.

2. Be Present – Engage in small moments of joy, like the sound of loved one’s voices, the smell of brewing coffee,  the sound of birds singing or any daily event that makes you feel good. Being present and noticing the good things in life increases serotonin, the neurotransmitter responsible for happiness and well-being.

3. Create a Positive Environment – Limit exposure to negative people and information. Instead, surround yourself with positive influences and uplifting stories.

4. Say Stop – When you notice negative thoughts creeping in, say “Stop” aloud and take deep breaths for 1-2 minutes.

5. Add Positivity to Others’ Lives – Help a friend, listen to someone in need, or share a happy moment. Spreading positivity boosts your own sense of well-being.

6. Start a Meditation Practice – Even five minutes of daily meditation can help you adapt to stress. Try guided meditations on YouTube to get you going. Find one that resonates with you and start with 5 minutes a day, gradually increasing to 12-15 minutes. The best time of the day is first thing in the morning or right before bed.

7. Exercise, Eat Well & Sleep Well – Building healthy habits one step at a time will improve both physical and mental health.

8. Start and End Your Day with Positivity – Begin and end each day with a positive thought to set the tone for a more optimistic mindset.

   
   

By incorporating these practices into daily life, we can foster resilience, improve our well-being, and maintain optimism—even in uncertain times.

Reading recommendation:  The Book of Relief by Emily Maroutian – Passages and Exercises to Relieve Negative Emotion and Create More Ease in The Body