In a few days I will leave for the holidays, but surely I will get sick and I will not be able to leave.
At work I had a promotion but I will find myself in a role that does not satisfy me.
Despite the efforts I do, my wife will leave me sooner or later.
The importance of being optimistic
Some people tend to have a general pessimistic vision that leads them to be convinced that sooner or later something negative will happen.
In Therapy scheme, there is talk of a maladative scheme of negativism/pessimism. This scheme leads people to pay much more attention to negative news and see their pessimistic expectations confirmed.
According to some studies, positive and negative expectations regarding the future would be important to understand vulnerability to mood disorders and anxiety disorders. In fact, there is an inverse correlation between optimism and depressive symptoms And also between optimism and suicidal ideation.
Some authors have proposed to attribute greater importance in promoting an optimistic vision in pessimistic subjects in psychotherapy, as an effective strategy to combat depression.
But how do you go from a pessimistic vision to an optimistic?
Reformulate negative thoughts
According to cognitive behavioral therapy, our interpretations of facts, events, behaviors of our and others are often based on fallacious hires. This can lead to a distortion of reality and chronic pessimism.
If you could identify a negative thought each time, it would open the possibility of reformulating it and contrasting it with a non -catastrophic thought: for example, “I will never make it“It could become”This is a difficult task, but with commitment I can do it! “.
Recognize one’s emotions and deal with it
Our brain is not made to make us happy, but to make us survive and for this purpose, anxiety is an essential element.
Some ways to deal with anxiety and stress may be conscious breathing, mindfulness or writing a concern diary. Write what scares us allows to resize the fears and have a more detached perspective from them.
Learn problem solving
There are people who, to face a problem, are looking for the best solution ever, but tend to mull out for a long time on the infinite possibilities of resolution without ever feeling satisfied.
On the contrary, it is more functional Look for the most accessible solution But also satisfactory: to do this it is necessary to limit the time of reflection, the number of options and the time to reach the final choice for the solution of the problem.
Develop gratitude and compassion for oneself
Gratitude can be trained by taking the good habit of focusing on the positive things that happened and for which to be grateful. This helps shift attention from negative to positive aspects.
However, it is important to accept imperfection in ourselves and in others and develop a healthy compassion and empathy. (e.g. “I did everything possible, but I failed because I’m not perfect! I will learn from this experience and next time I will try to improve myself“).
- Be present in the here and now. It is difficult to maintain a healthy presence in a world made by continuous distractions: news, telephone notifications…. A good habit is to take moments of detox from technology and carve out of the moments in which to practice mindfulness, in which to consciously interrupt the continuous projections of our mind towards the future or rowing over the past.
- Invest in healthy relationships. Both relationships with family members and partners and deep friendships, those linked to common interests up to simple knowledge, are resources that must be cultivated with intentionality and awareness and that allow us to experience a healthy connection with others.
- Practice healthy habits. Taking care of your diet, guaranteeing good rest and practicing physical activity contributes to being present, to give energy to the body and even calm the mind.
Conclusions
Becoming more optimistic requires constancy and commitment, it is a process that requires practice but can bring great benefits in terms of emotional well -being and resilience.
