better
H E A L T H
says Reivich. Figure out if you’re
sending yourself negative warnings or
soothing tips that help you put things
in perspective.
“One of the most important ways
to promote optimism is to learn how
to challenge your own negative
beliefs or your tendency to
catastrophize situations and give up
too soon,” says Reivich.
That’s exactly what Hwang did.
She began writing several daily
says Reivich. “It quiets the self and
enhances a sense of confidence and
competence and optimism. That’s
something anyone can practice.”
STRATEGIES FOR BOOSTiNG OPTiMiSM
M ake life lists. Write down five goals
that you’ve achieved and that you
enjoy thinking about, says Miller.
Research shows that the happiest
people have clear-cut life goals, take
risks, and persevere. Then, on a fresh
R E A L i T Y C H E C K
ARE YOU AN OPTiMiST OR
A PESSiMiST?
Find out which
way you lean by taking this
short quiz.
1. You fin d a $20 b ill on
th e s tre e t and yo u th in k :
A. “Wow! This is my lucky day.”
B. “It pays to be observant.”
O n e o f t h e m o s t i m p o r t a n t w a y s t o p r o m o t e
o p t i m i s m i s t o l e a r n h o w t o c h a l l e n g e y o u r o w n
n e g a t i v e b e l i e f s o r y o u r t e n d e n c y t o c a t a s t r o p h i z e
s i t u a t i o n s a n d g i v e u p t o o s o o n . KAREN REiViCH, PH.D
“optimisms,” or hopeful thoughts,
along with personal evidence of
positive outcomes.
For example, Hwang wrote: “Next
to my desk is a photo of me with my
mother and siblings on the banister of
my grandparents’ house. I’m laughing
so hard that my eyes are shut. I know
this joy always exists within and I am
hopeful that it will bubble up to the
surface more frequently. W hy not
every day?”
Writing at least two optimisms
daily for six weeks “made a pretty
dramatic difference in my life,” says
Hwang. “Before doing this
intervention, I couldn’t move forward,
because I got stuck on what could go
wrong. By writing down my
optimisms, I realized good things are
just as likely to happen as bad things.”
PRACTICE, PRACTICE, PRACTICE
“The ability to find and use evidence
to contradict pessimistic thoughts is
what w e call real-time resilience,”
sheet of paper, write down five goals
that you’d like to accomplish. Goals
should be specific, measurable,
meaningful, and challenging.
Silence your inner critic. Aim for a
three-to-one ratio of positive to
negative comments and thoughts. If
you catch yourself with a negative
thought, fight back by repeating a
positive affirmation.
Take a tim e-out. Every day, set aside
tim e-even if it’s just five minutes—to
appreciate the beauty around you,
from your child’s gleeful giggles to a
full moon to the first signs of spring.
Treasure the m om ent. With your
family, decorate a treasure box and
fill it with blank index cards.
Throughout the week, write down
any special moments that happen and
ask everyone to do the same. At
dinner (or when the family gathers),
take turns pulling a treasure from the
box and reading it aloud. This
exercise boosts optimistic thinking
and encourages conversation. C2)
2. T he n e w d ie t y o u ’ve
been try in g is w o rk in g .
You’ve lo s t 5 pounds th is
m o n th . Y our rea ction :
A. “I’ve finally found a diet
that works. I hope I can
drop another 5 pounds.”
B. “My effort is paying off. I’ll
have no trouble reaching
my goal.”
3. You’re ha vin g lunch w hen
th e w a itre s s splashes a b it o f
red w in e on y o u r w h ite s h irt.
You hope:
A. “That no one will notice
the stain when I get back
to the office.”
B. “The waitress isn’t distressed
by the accidental spill.”
1. YOU’RE A PESSIMIST iF YOU
ANSWERED “A.” Pessimists often
feel luck plays a key role in success.
Optimists are those who pick “B,”
because they believe their own
actions—being observant—lead to
positive outcomes.
2. THE OPTIMISTIC ANSWER IS “ B.”
Optimists believe they are in charge
of their own success. Pessimists tend
to rely on external factors (a diet),
rather than on themselves, for
achieving goals.
3. OF COURSE, THE “ B” ANSWER IS
MORE OPTIMISTIC. Although answer
“A” seems pretty hopeful, it focuses
on a negative scenario. Optimists
would shrug off such a mistake and
not worry about it.
2 2 4
MARCH 2010
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