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Realistic optimism - e4 health
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- 2. Objectives • Define realisticoptimism • Discuss the many benefits of shifting to more positive ways of thinking • Identify signature strengths • Learn how to build realistic optimism • Create a plan for following through
- 3. Thoughts on Optimism “Whatwe want is not blind optimism but flexible optimism – optimism with its eyes open. We must be able to use pessimism’s keen sense of reality when we need it, but without having to dwell in its dark shadows. The benefits of this kind of optimism are, I believe, without limit.” --Martin Seligman, PhD “Optimism: The fuel of Heroes, the enemy of despair, the creator of the future.” --Max More
- 4. What is RealisticOptimism? • A particular style by which you explain the events that happen to you, and then choose what actions you will take in response to those events • IT IS NOT simply positive thinking, a denial of problems, or a conviction that everything happens for the best • ‘Authentic’ happiness entails more than just positive feelings • The focus is on strengths, reframing, and re-labeling You do not have to be ‘an optimist’ to practice realistic optimism!
- 5. Why Realistic Optimism? Individualswho practice realistic optimism tend to: • Manage stress well • Maintain high productivity in the face of setbacks • Avoid over-generalizing negative events, and are usually able to move past them fairly quickly • Enjoy long-term success in work, sports, and politics • Stay healthier and live longer
- 6. Optimism and Sports •Researchers found that basketball teams’ explanatory styles strongly predicted their level of success the following season • Example: Celtics vs. Nets • In a study of baseball’s National League, optimistic statements predicted success, while pessimistic statements predicted failure • Olympic swimmer Matt Biondi’s positive thinking lead him to win five gold medals
- 7. Optimism’s Impact onBusiness and Politics • Nine out of the ten candidates who made negative statements, or self-deprecating remarks, lost to those who expressed more optimistic views • At American Express Financial Advisors, a pilot test of optimism training increased sales enough after only three months to make it a standard part of training • An assessment of employees in a sales department found that those scoring highest on the optimism scale outsold others in their first year by 27% percent, and by 37% over their first two years
- 8. Optimism is Goodfor Your Health! • In a study of college students, optimists had half as many infectious illnesses and visits to the doctor as the pessimists • A study of women with breast cancer showed that those who optimistically fought the disease were more likely to survive than those who responded to their diagnosis with fatalistic passivity • According to a study sponsored by the National Institute of Mental Health, optimists live longer than pessimists • Researchers have linked a more optimistic outlook in older men with a dramatically reduced risk of coronary heart disease (CHD)
- 9. But, Bad ThingsReally do Happen • Realistic optimism does not deny tragic events, but: • Focuses on identifying and utilizing strengths/resources • Emphasizes the concept of resilience • Provides strategies for identifying and developing signature strengths “A happy life consists not in the absence, but in the mastery of hardships.” --Helen Keller
- 10. What are SignatureStrengths? Examples of signature strengths include: • Authenticity, bravery, creativity • Curiosity, dedication, enthusiasm • Emotional intelligence, fairness, forgiveness • Generosity, gratitude • Hopefulness, humor, kindness • Loyalty, leadership • Modesty, originality, open-mindedness • Resourcefulness, spirituality, team-oriented
- 11. Why are SignatureStrengths so Important? • Gives us a sense of ownership, and allows us to increase our ‘subjective well-being’ • Helps us remain resilient when times are tough • We all have certain aspects of our lives that we would like to see change - we can utilize our signature strengths to set goals, and implement changes • Signature strengths can apply to many possible domains, including love and intimacy, profession, finances, family, social, play/fun, health and fitness, learning, spirituality, and overall life satisfaction
- 12. A Little Goesa Long Way • In order to put our signature strengths ‘to work’ for us, we must practice them • Setting small goals can result in big changes • Most of our happiness comes from within; not from external sources • Emotion is generated by thought, and driven by interpretation • While we can not always control what happens in life, we can change our thoughts about the events
- 13. It’s Important tobe Realistic • Realism and optimism need not be in conflict • We must practice separating facts from interpretations • When you have ‘interpretative latitude’, you can realistically choose more positive interpretations: • Leniency toward the past (the benefit of the doubt principle) • Being alert to what’s positive in the present (the appreciate the moment principle) • Choosing to see the future as a challenge/opportunity instead of a problem (the window of opportunity principle)
- 14. Building Realistic Optimism •Choose to focus on thoughts, events, and interpretations that induce constructive activity • Keep events in proportion--reframe thoughts about situations • Make a concerted effort to celebrate other’s successes, as well as personal achievements • Take personal responsibility: Look at the part you play in bringing about the results you want • Cultivate a sense of humor - humor is a critical piece of optimism, and can be seen as both a cause and result of it
- 15. Building Realistic Optimism,Cont’d • Remain realistic and authentic: Apply reason to find ways of assessing and achieving goals, but avoid ‘sugar-coating’ • Value self-improvement: Recognize the possibilities for continuing growth and self-improvement • Seek to be experimental: Actively search for, and create novel approaches • Select the environment: Find people and places that inspire, support, and assist • Strive for realistic goals and standards - not perfection!
- 16. Realistic Optimism ‘togo’ • We all have negative thoughts sometimes, and that’s OK! • Patterns of thinking will not change overnight; realistic optimism is a process that we will always be practicing • Be patient with yourself as you work to notice and reframe your thoughts • Find ways to incorporate your ‘signature strengths’ into your daily routine • Talk to someone you trust about what you’re working on, or call E4 Health for support
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Editor's Notes
- #5 Optimism is not just about whether you see the cup as half full or half empty. It is not simply positive thinking, denial of problems, or a conviction that everything happens for the best. In fact, Realistic Optimism is something you do – a particular style by which you explain the events that happen to you and then choose what actions you will take in response to those events. Studies have shown that greater levels of optimism are related to long-term success in business, sports, and even related to health but optimism also plays a role in how we deal with daily setbacks and obstacles. As we know from Shackleton’s journal, he was determined to get his men home alive despite daunting obstacles. He believed the situation could be overcome. Despite the freezing weather and hardships, he drove a positive outcome; spending a good deal of his time strategically planning and searching for alternative solutions to ensure their survival. As you will see in the next few pages, the attributions you make about the causes of events, especially negative events, have significant impact on your outlook and how you are able you to handle challenges and obstacles effectively. Your score on this scale will help you assess your level of Realistic Optimism.
- #7 Dr. Martin E.P. Seligman led research at the University of Pennsylvania into the predictive power of statements made by members of teams like the Boston Celtics and the New Jersey Nets in 1983-1984. They found that the Celtics gave optimistic explanations for their losses, while the Nets said things like “We are all missing everything,” and “We botched things up ourselves and blew all our opportunities.” The researchers found that the teams’ explanatory styles strongly predicted their level of success the following season. The same results were found in baseball’s National League. The degree of optimism predicted success regardless of the talent of individual team members or the team as a whole, and pessimistic statements predicted failure. When swimmer Matt Biondi was in training for the Seoul Olympics in 1988, his coach would repeatedly tell him his times were slower than they actually were. Because Biondi scored high on tests for optimism, his coach knew that this discouraging news would only motivate him to swim faster. He ended up winning five gold medals in his last five events.
- #8 H.M. Zullow and Dr. Seligman analyzed the nomination acceptance speeches of Democratic and Republican presidential candidates between 1948 and 1984. Even after adjusting for the popularity rating of the candidates according to polls, nine out of the ten candidates who made negative statements about the nation’s future or self-deprecating remarks about themselves lost to those who expressed more optimistic views.
- #9 In a study of 150 students at Virginia Tech, optimists had only half as many infectious illnesses and visits to the doctor as the pessimists. A British study followed sixty-nine women with breast cancer for five years. Those who optimistically fought the cancer were less likely to suffer a recurrence and more likely to survive than those who responded to their diagnosis with fatalistic passivity. The rare women who survived long term after two bouts of cancer were more likely to have an optimistic way of thinking. In a study sponsored by the National Institute of Mental Health, the Optimism-Pessimism scale of the Minnesota Multiphasic Personality Inventory (MMPI) predicts that optimists live longer than pessimists. Researchers at the School of Public Health and the Department of Veterans Affairs have linked a more optimistic outlook in older men with a dramatically reduced risk of coronary heart disease (CHD). In one study of ninety-six men who had their first heart attack in 1980, fifteen of the sixteen most pessimistic men died of a second heart attack within eight years, but only five of the sixteen most optimistic men died during the same period of time.
- #15 . Apply Selective Focus: Where the pessimist sees problems, the optimist sees challenges. Optimists choose to focus primarily on thoughts, events and interpretations that induce constructive activity. Shackleton overcame many obstacles that would have deterred others while securing funds and recruiting a capable crew when he was preparing the Endurance expedition. 2. Set Realistic Goals and Standards: Realistic Optimists do not try to be perfect. Optimism involves a confident drive to continually improve oneself and one’s circumstances. Optimists strive to improve, not to achieve perfection. When faced with evidence that an option would be too dangerous or risky and that the potential for harm to his men would be great, Shackleton consistently set realistic and achievable goals for himself and the crew. 3. Keep Events in Proportion: Optimists do their best to keep difficult events and circumstances in proportion. When faced with a problem, challenge, or obstacle, they are able to reframe the situation by approaching it with a calm, determined, and creative problem-solving attitude. When faced with large obstacles such as the Endurance sinking or crossing over South Georgia Island on foot, Shackleton consistently stayed focused on solving the problem. 4. Emphasize the Positive: Realistic Optimists make a concerted effort to celebrate their own and other’s successes. When given a compliment, they are able to simply say “thank you.” The ability to confidently acknowledge compliments and rewards helps one to appreciate the efforts that have gotten someone to where they are today.
- #16 5. Cultivate a Sense of Humor: Humor is a critical piece of Realistic Optimism. Humor can be seen as both a cause and consequence of optimism. Shackleton was seen by his men as always enjoying a good joke and fun to be around. 6. Remain realistic: The realistic optimist does his or her best to see reality as it is rather than as he or she wants it to be. The realistic optimist applies reason to find ways of assessing and achieving goals. Blind, wishful optimism is an irrational optimism or faith in an unreal world. Shackleton did a great job of keeping his men up to date on the real dangers and issues that they were facing on their journey. He did not try to sugarcoat the direness of the situation. 7. Value Self-Improvement: Optimists recognize the possibilities for continuing growth and self-improvement. The realistic optimist believes that to remain the same leads to stagnation and falling behind in today’s world of accelerated change. Shackleton broadened his outlook on life by reading great literature. Even as a young man, he set aggressive goals for self-improvement. 8. Seek to be Experimental: Realistic optimism requires more than a belief that things will improve; it requires actively searching for and creating novel approaches. The optimist evaluates each idea, each method on its merits, being quick to try new approaches where they appear to offer advantages. Shackleton improved his chances for success by devising contingency plans to meet all situations. He never hesitated to amend his plans in the face of changed circumstances. 9. Take Personal Responsibility: Realistic optimism requires an understanding of the part we play in bringing about the results we want. The optimist realizes that goals can be reliably achieved only through personal effort. Shackleton never tried to pass responsibility for the situation onto anyone else. He felt responsible for the safety of his men and constantly did what he could to make the crew’s situation better. 10. Select the Environment: Realistic optimists find themselves attracted to people and environments that inspire, support, and assist, not those that discourage, distract, and undermine. The optimist will not only surround himself with those who agree with him, but also with those who will constructively criticize his goals and methods. . Make sure you meet all DEADLINES! This is critical Also make sure you and your student read the criterion on the applications. Each application so be careful and read the requirements.
- #17 5. Cultivate a Sense of Humor: Humor is a critical piece of Realistic Optimism. Humor can be seen as both a cause and consequence of optimism. Shackleton was seen by his men as always enjoying a good joke and fun to be around. 6. Remain realistic: The realistic optimist does his or her best to see reality as it is rather than as he or she wants it to be. The realistic optimist applies reason to find ways of assessing and achieving goals. Blind, wishful optimism is an irrational optimism or faith in an unreal world. Shackleton did a great job of keeping his men up to date on the real dangers and issues that they were facing on their journey. He did not try to sugarcoat the direness of the situation. 7. Value Self-Improvement: Optimists recognize the possibilities for continuing growth and self-improvement. The realistic optimist believes that to remain the same leads to stagnation and falling behind in today’s world of accelerated change. Shackleton broadened his outlook on life by reading great literature. Even as a young man, he set aggressive goals for self-improvement. 8. Seek to be Experimental: Realistic optimism requires more than a belief that things will improve; it requires actively searching for and creating novel approaches. The optimist evaluates each idea, each method on its merits, being quick to try new approaches where they appear to offer advantages. Shackleton improved his chances for success by devising contingency plans to meet all situations. He never hesitated to amend his plans in the face of changed circumstances. 9. Take Personal Responsibility: Realistic optimism requires an understanding of the part we play in bringing about the results we want. The optimist realizes that goals can be reliably achieved only through personal effort. Shackleton never tried to pass responsibility for the situation onto anyone else. He felt responsible for the safety of his men and constantly did what he could to make the crew’s situation better. 10. Select the Environment: Realistic optimists find themselves attracted to people and environments that inspire, support, and assist, not those that discourage, distract, and undermine. The optimist will not only surround himself with those who agree with him, but also with those who will constructively criticize his goals and methods. . Make sure you meet all DEADLINES! This is critical Also make sure you and your student read the criterion on the applications. Each application so be careful and read the requirements.