Here’s How Learned Optimism Can Help With Anxiety, Depression, And More
When it comes to how you view the world and your everyday experiences, you probably fall into one of two categories: optimist or pessimist. For people with pessimistic tendencies, or a “glass half-empty” mindset, it can feel like second nature to talk down to yourself and expect the worst in each situation. Luckily, if you find yourself craving more positivity, there’s a way to break out of that negative self-talk and teach yourself how to become more optimistic—this concept is known as “learned optimism,” and it was developed by psychologist and educator Martin Seligman.
Learned optimism involves recognizing and challenging negative thoughts to develop a more positive outlook. The concept is rooted in the belief that anyone can switch their mindset, no matter how pessimistic they are to begin with. “We all have the capacity for optimism, even in the hardest of times,” says Michele Tugade, PhD, a psychology professor and researcher at Vassar College. “Optimism is one way to achieve resilience so that you're not stuck in a rut and you're able to flexibly navigate a situation. Just a glimmer, a micro-experience of optimism, can have profound and transformative outcomes."
Ahead, psychologists explain what learned optimism is, the benefits of cultivating it, and how you can become more optimistic and live a happier, meaningful life.
What is learned optimism?
“Learned optimism is a core mindset of resilience and well-being that helps people to approach challenges and navigate adversity,” says Karen Reivich, PhD, the director of training programs at the University of Pennsylvania’s Positive Psychology Center. “It's a frame of mind of looking at the glass half-full, but grounded in the reality of our behaviors,” adds Tugade.
The term “learned optimism" was coined by Seligman, who’s widely considered the father of positive psychology. This branch of psychology is a relatively new field that explores the many tools, techniques, and skills that allow people to thrive, says Reivich. During his earlier clinical studies on learned helplessness—which is the belief that you have no control over negative situations or life events—Seligman found that people who are more resilient and optimistic are better able to resist feeling helpless and apathetic in the face of adversity.
He first introduced the concept of learned optimism and described how having a more joyful, optimistic mindset can positively impact a person’s quality of life in his 1990 book Learned Optimism: How to Change Your Mind and Your Life. “One of the most significant findings in psychology in the last twenty years is that individuals can choose the way they think,” Seligman wrote. He argued that, through resilience-building strategies, anyone can learn to break out of a pessimistic, powerless mindset and become more optimistic.
“The word ‘learned’ emphasizes that we can all develop, practice, and strengthen [this perspective],” says Reivich.
What’s the difference between learned optimism and learned helplessness?
Learned helplessness was conceptualized and developed in the 1960s and ‘70s during a series of laboratory experiments on dogs and human beings. “It was, in many ways, what came first,” explains Reivich. “Dr. Seligman and others studied, or tried to understand, why some people develop this very generalized expectation or belief that nothing they do will matter, that they have no control over the experiences that happened to them or what's going to happen next in their life.”
Basically, when a person starts to believe that they have no power over what happens to them, they begin to feel helpless and unmotivated to take action, she says. In turn, this may contribute to the onset of several psychological disorders—such as depression and anxiety—and can lead to a vicious cycle of continually giving up, avoiding certain situations, and having little to no motivation to take care of yourself and make positive changes.
“Learned optimism is sort of the opposite of that,” says Reivich. “It's developing a belief system of agency—the belief that you can affect change in your life [and] you can bring about better outcomes.” For example, a person experiencing learned helplessness will likely give up after failing or repeatedly struggling to succeed at a particular task, whereas a person practicing learned optimism won’t blame themselves for the failure and would likely keep trying until they succeed. “That's the contrast,” says Tugade. “Learned optimism might be a way to combat learned helplessness.”
What are the benefits of learned optimism?
There are a number of benefits associated with having an optimistic mindset. Among the many advantages of practicing optimism is better mental health. “People who have a more optimistic mindset tend to have less anxiety [and] depression, and they’re happier and have greater life satisfaction,” says Reivich. In one 2022 study, researchers found that maintaining an optimistic outlook was associated with a lower risk of anxiety disorders, mood disorders, and alcohol abuse. Another study from 2013 concluded that higher levels of optimism and social support were linked to less feelings of hopelessness and better quality of life in patients with advanced cancer.
People who are more optimistic also experience better physical health outcomes, such as having less pain, fewer complications after surgery, and shorter hospital stays. Research shows that optimists have a lower chance of developing infections, cancer, and diseases as well. This is likely because optimistic people tend to have better coping skills when dealing with major stressors and setbacks, says Tugade. As a result, they usually engage in activities that promote good health.
“Sometimes when you're feeling stressed, you're in this fight-or-flight mode, but when you're feeling optimistic, what's called the parasympathetic nervous system—which is kind of the rest-and-replenish aspect of your life—is increased,” she explains. “So, it gives you time to [lower the rate of] a physiological or cardiovascular stressor on your system.”
Because optimistic people tend to experience better mental and physical health outcomes, research shows that they also usually live longer and have greater cognitive ability. “Optimism is about an approach to life. It can change one's life,” says Tugade. “Whether it's physical health, reduced stress levels, better motivation, or greater satisfaction with relationships and work, there's a lot of positive outcomes that are involved.”
How can I become more optimistic?
Optimism is both a skill and a mindset that can be learned and practiced. Similar to learning a new language, cultivating optimism can take a little while, but don’t get discouraged. “Life presents you with a lot of hassles or potential hardships, and we have to be prepared for that,” says Tugade. “I always want to make sure that people know that optimism doesn't take a lot. It could just be a little moment in a day, and it can make a difference.” Here are a few tips that can help you become more optimistic:
1. Practice noticing small, positive things that bring you joy.
“Like a camera, optimism lets more light in,” says Reivich. “So, you see the problem or the struggle, but you're also able to notice in the nooks and crannies of the frame all those things that are good—people that are helping you, funny things that somebody said, the beauty in the world around you.” And by noticing the positive and paying attention to small, joyful moments in each day, “you give yourself greater energy to persist through the negative,” she adds.
2. Focus on what you can control.
Throughout life, it’s natural to experience difficult situations that can make you feel frustrated, overwhelmed, or powerless. In circumstances like this, rather than catastrophizing or giving up, Reivich suggests separating what you must accept from what you can control. For example, someone with cancer can’t wave a magic wand to make their diagnosis go away, but they can control their diet, the way they spend their time outside of treatment, and their enjoyment of small moments, she says.
“Optimism is a way to pull yourself out of that catastrophic thinking,” she continues. “It’s seeing what is true and still challenging yourself to notice the other things that are going on in your day and in this experience that bolster your energy [and] sustain you through difficult times. Maybe the list of things you have to accept is the longer list, but by naming or seeing the fewer things that you can control, that enables you to make changes and not feel helpless.”
3. Engage in purposeful action.
“The antidote to helplessness is purposeful action,” says Reivich. Purposeful action will look different for each person, but it’s essentially any goal-oriented activity that is meaningful to you. Whether it’s spending some time outdoors, reading for 20 minutes, or simply writing down a list of questions to take to your next doctor’s appointment, “that small action of agency helps people in really profound ways, and that is just so important in the context of resilience and well-being,” she adds.
A purposeful action can even include helping someone else. For example, you might decide to volunteer at a local organization or providing assistance for someone in need, suggests Tugade. However, if you still find it difficult to engage in a purposeful activity, Reivich recommends answering the following question: “What's one thing I can do today that is aligned with my goals that helps me to feel empowered?”
4. Reach out for support when you do feel low.
It's no secret that surrounding yourself with supportive, positive people can have a significant impact on your overall mood, mindset, and well-being. While pessimists tend to withdraw and isolate themselves during times of hardship, optimists are usually more comfortable with relying on others and building strong connections with friends, family, and colleagues.
If you struggle with reaching out for support, consider writing down the name of at least one person who you know you can call to vent or ask for practical advice. Also, “think about your own favorite activity, but make sure to do it with someone else,” says Tugade. “Even if it's just one person or a number of people, having community is a beautiful way to cultivate optimism.”
5. Practice mindfulness and gratitude.
Consider meditating, focusing on your breath, telling yourself positive affirmations, or simply keeping a journal to write down specific things or people that you’re grateful for.
“You don't have to go anywhere, [and] you don't have to buy anything," says Tugade. These simple acts of staying present and showing appreciation "can just take you out of a negative mindset for a moment and open the scope of attention so that you can potentially solve a problem—or even just make it through a little bit longer and support other people. When you feel positive emotions like gratitude, optimism, or hope, your view of the world is expansive.”
Meet the experts: Michele Tugade, PhD, is a psychology professor and researcher at Vassar College. Karen Reivich, PhD, is the director of training programs at the University of Pennsylvania’s Positive Psychology Center.
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