Home Psychology How Can I Get Rid of the Pessimistic Perspective?

How Can I Get Rid of the Pessimistic Perspective?

We all have our own unique perspective on how we perceive things. Our past experiences, early childhood memories and especially hereditary factors play a role in shaping our perspective. With all this interaction, some of us may have a more pessimistic point of view, while some of us may have a more optimistic or realistic point of view. So what are the concepts of pessimism and optimism? First, let’s take a closer look at these two concepts.

Pessimistic people often interpret negative events as invariant, generalizable, internalized. For example, “ Nothing goes wrong.”, “I will never be happy.”, “I will never be able to solve this problem.” Such thoughts emphasize the generalization of a negative event, the internalization of the problem, and its constancy. They predict the positive events they experience to the luck factor and think that it has nothing to do with themselves and that this is an exception.

Optimistic people, on the contrary, generalize positive events, internalize the positive event and think that they deserve this event. For example , “I am worth it”, “I deserve this success”, “I got the job I wanted thanks to my patience.” as. On the other hand, they see negative events as temporary events that are specific to the situation experienced and that occur due to external reasons.

Tiger (1979) expresses optimism this way: Waiting for a glorious future in which there are no bad things but good things. We, on the other hand, interpret optimism in our daily lives as looking at the glass half full, realizing the right thing, and being hopeful about the future. These are all true.

Although we do not take a direct role in the formation of this point of view , it is possible for us to gain a perspective that can evaluate ourselves in a better way, or at least from a neutral point of view, by taking a role in its change. Many therapy approaches, especially Cognitive Therapy, provide solutions to many psychological problems with the logic of ‘if we cannot change the events, we will change the point of view’ . The field of Positive Psychotherapy, on which a lot of research has been done in recent years, is also exploring different applications where we can develop our optimistic perspective.

Proven Practices to Boost Optimism

In this article, I wanted to share with you two different practices to increase optimism that have been scientifically proven to be effective. If you’re ready, let’s start!

“Best Possible” Diary

First, sit in a quiet place. Think about how you want your life to be 5 years from now. Imagine that you did everything right to achieve the life you want it to be, that luck is on your side, and that everything you planned comes true. This part can be difficult for people who are pessimistic and see the future negatively and make it catastrophic. Please don’t let go and imagine a future as optimistic as you can. Design your future where your expectations are met.

After imagining your future 5 years in detail, write down your dreams down to the smallest detail. Where do you live? Who are you with? What do you do? How are your days going? Where are your loved ones? What have you accomplished so far? Write down any details that come to mind. To write; It helps you organize your dreams and thoughts. So be sure to follow this step as well. When you want to increase your optimism from time to time, you can repeat the application or read the letter you wrote before.

Identifying pessimistic thoughts

Our mind is such an ocean that we notice the pessimistic thoughts that disturb us, so we find it very difficult to question them. But how can we find the right solution without identifying the problem? So how about making the following app to notice your thoughts?

For a week, write down your pessimistic thoughts each time you notice them. You can also toss a coin into the piggy bank, then examine the pessimistic thinking and work on how to revisit it with an optimistic perspective. At the end of the week, make time for yourself, pick up pen and paper, and try to find the answers by asking yourself the following questions for each of your thoughts. Note down the answers you can find.

  • What else could this mean?
  • Does this event have any positive consequences?
  • Are these thoughts the product of an objective evaluation?
  • Is another point of view possible if I consider the event completely neutral?
  • What lesson can I learn from this incident?
  • Could this event help my development?