How to build optimism into your day
Jump to section: What is optimism? | Why is optimism important? |
Can you learn to be more optimistic? | How to practice optimism | Where to get help |
Finding silver linings, looking on the bright side, seeing glasses that are half full instead of half empty… It’s easy to assume optimism is something you’re either born with or you’re not.
But optimism isn’t just a personality trait. Like mindfulness, gratitude or resilience, it’s a mental fitness skill that can be practised over time.
When life feels uncertain or challenging, optimism can help us stay motivated, cope with setbacks and keep us moving forward.
What is optimism?
Optimism is the belief that things can improve, even when circumstances are difficult.
Being optimistic doesn’t mean expecting life to be perfect or pretending problems don’t exist. Instead, optimism is about recognising challenges while remaining hopeful about the outcome. For that reason, optimism is closely related to persistence and problem-solving. An optimistic person might think: “I know this situation is difficult, but I can take steps to get through it.”
This mindset can influence how we respond to stress, setbacks and change. Rather than getting stuck in worst-case scenarios, optimism helps us focus on possibilities, solutions and what we can control.
Realistic optimism vs unrealistic optimism
Realistic optimism is different from forcing yourself to be positive. Realistic optimism allows space for disappointment, frustration and uncertainty. Rather than ignoring these feelings, optimism encourages us to maintain hope that things can improve despite them.
Unrealistic optimism, on the other hand, might involve dismissing difficult emotions or pressuring ourselves and others to stay positive no matter what.
Realistic optimism sounds more like “This is hard right now, but I believe I can get through it” not “Everything is fine”.
Why is optimism important?
It turns out that having a healthy attitude might actually lead to—yep—being healthier. People with a more optimistic outlook report higher life satisfaction and psychological wellbeing. Studies have also found that optimism is associated with better sleep, as well as reduced anxiety and stress.
Although optimism doesn't eliminate difficulties, it can help us approach them with greater confidence and hope.
Can you learn to be more optimistic?
Yes, optimism can absolutely be learned. Our thoughts and habits influence how we see ourselves, other people and the world around us. With practice, we can train ourselves to notice possibilities and opportunities alongside challenges.
Think of optimism as one of the tools in your mental fitness toolbelt. The more you use it, the more familiar it’ll become.
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How to practise optimism
Here are three ways to start practising optimism.
Reframe unhelpful thoughts
When we’re stressed, our minds often jump to worst-case scenarios. Next time that happens, try looking for another way to view the situation. For example, instead of “Nothing is going right” try “Things are challenging right now, but not everything is going wrong.” Reframing isn’t about ignoring reality – it’s about creating a more balanced perspective.
Focus on your strengths
Thinking about your strengths can help build confidence and remind you of the challenges you’ve overcome before. You might like to think about:
What are you good at?
What personal qualities have helped you through difficult times?
What strengths do others often notice in you?
Recognising your strengths can make setbacks feel more manageable.
Practise gratitude
Gratitude can help shift our attention towards things that are going well, even on difficult days. You could try:
Writing down three things you’re grateful for
Thanking someone who has supported you
Reflecting on a positive experience before bed
Small gratitude practices can help build a more hopeful outlook over time.
Keep building your mental fitness
Like any mental fitness skill, optimism grows with practice. You won’t feel optimistic every day and that’s okay. Small habits add up over time.
Where to get help
If your life or someone else’s is in danger, call 000 immediately.
If you’re in distress and need help, call Lifeline on 13 11 14 for 24/7 crisis support.
For non-emergency support, your GP or regular health practitioner is often the best place to start. They will be able to assess your individual situation and recommend the best next steps for your recovery.
Medibank health insurance members can chat to a mental health professional about how they feel and ask questions about a range of mental health concerns for themselves or a loved one and get guidance on what they can do next. Chat online or call 1800 644 325 anytime of the day or night, 7 days a week at no extra cost~.
Remember that help is always available, no matter the situation.
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While we hope you find this information helpful, please note that it is general in nature. It is not health advice, and is not tailored to meet your individual health needs. You should always consult a trusted health professional before making decisions about your health care. While we have prepared the information carefully, we can’t guarantee that it is accurate, complete or up-to-date. And while we may mention goods or services provided by others, we aren’t specifically endorsing them and can’t accept responsibility for them. For these reasons we are unable to accept responsibility for any loss that may be sustained from acting on this information (subject to applicable consumer guarantees).