Today, it’s easy to feel like everything is going downhill. Watching the news and seeing what’s happening around us can make it tough to stay optimistic, let alone be a practical optimist. That’s why I picked up Practical Optimism: The Art, Science, and Practice of Exceptional Well-Being—the title intrigued me.
It’s important to note that this book isn’t trying to downplay anyone’s experiences or serve as a guide for mental health disorders. Sue Varma, with a background as a medical contributor and media advisor on humanity issues like mass shootings, natural disasters, and pandemics, tries to bring a well-rounded perspective to the topic. Practical Optimism also doesn’t neglect the real-world challenges like racism, discrimination, bias, sexism, victimization, neglect, and inequity. Varma realizes that these obstacles can make optimism feel impossible at times.
This book addresses the challenges of being a practical optimist. It introduces the concept through eight pillars of practical optimism, with each chapter overflowing with suggestions and advice. At times, I found it overwhelming and thought it strayed from being truly practical. However, I felt grateful for the “PO Pearls” section that sprinkled throughout the pages. These pearls offer wise words that add a nice touch.
One point where I disagree with the author is the idea of a virtuous cycle, where a positive mindset leads to positive actions and vice versa. The book suggests that our mindset and expectations can shape how others treat us. While there’s some truth to this, I think it oversimplifies complex human relationships.
Practical Optimism offers a unique take on staying positive in a challenging world. If you’re curious about the concept and ready for a bunch of insights and reflections, this book might be worth a read.
Summary
Optimism
Optimism is all about focusing on the positives and taking charge of what you can control. This mindset helps build self-confidence when facing life’s challenges. Optimists take responsibility for their role in a situation and learn to let go of what they can’t change. They keep going, even when things get tough, by looking at situations with an open, hopeful mind. This attitude helps them stay persistent and proactive in overcoming obstacles.
There’s even a scientific side to optimism. It has a neural basis in the brain. Increasing activity in the left hemisphere can promote optimism, calmness, and proactive thinking. In 2011, a UCLA study found that optimism is linked to the OXTR gene, which is also tied to good psychological resources. However, variations in this gene, like the adenine variant, can increase sensitivity to stress and impact mental health. But don’t worry—this gene isn’t the only factor in emotional resilience. Techniques like cognitive behavioral therapy (CBT) can help buffer against stress, depression, and anxiety by using these psychological resources.
Interestingly, optimism and pessimism can coexist. The key is accepting fear and doubt while keeping a positive outlook. It’s about having strong coping skills and striving to make positive changes where needed.
Practical Optimism
Practical optimism combines two seemingly opposing ideas. The “optimism” part encourages believing in the positive potential within yourself and others. The “practical” side focuses on using key skills to choose the most reasonable course of action. This mindset can help you stay steady during tough times and guide you when things are going well.
Practical optimism is about making a difference in the world through small, thoughtful acts. It’s about improving yourself and helping others, even in challenging situations or when options seem limited.
May your past be at peace, your present productive and joyful, and your future worry-free.
Sue Varma, MD, Practical Optimism: The Art, Science, and Practice of Exceptional Well-Being
Eight Pillars of Practical Optimism
1. Purpose
Having a purpose means being intentional and thoughtful about your goals. You know you have a sense of purpose when you’re excited about something that benefits others and improves your own well-being. It’s important to recognize that depression and a lack of purpose can be linked. Sometimes, people do meaningful work but still struggle with depression. You can’t just “purpose” your way out of a disorder, and depression can obscure your sense of purpose. It’s vital to stay flexible in your path but firm in your purpose.
2. Processing emotion
Emotions can be disruptive because our brains are wired to think deeply. We have more neurons in our cerebral cortex than any other animal, giving us incredible abilities like self-awareness, language, and problem-solving. However, these talents also allow us to worry and overthink. Practical optimism helps us use our brain’s positive capacities while setting limits on less productive thoughts. Remember, there’s a difference between productive planning and excessive worrying.
3. Problem-solving
Effective problem-solving involves regulating emotions and taking action. There are two main decision-making styles:
- Satisficers: They find options that are satisfactory given the available choices.
- Maximizers: They explore all options and gather information before deciding.
4. Pride
Healthy pride means having a stable and realistic view of yourself. It’s not about comparing yourself to others but having a stable source of self-worth. This fosters healthier relationships based on mutual support and love.
5. Proficiency
Proficiency helps determine if a stressor causes a minor issue or a major breakdown. It’s not just about knowledge or skills but knowing you can learn and adapt. Your belief in your abilities supports your actual ability to take action. Confidence leads to effort, which leads to increasing ability and success.
6. Present
Practical optimists don’t let events or habits control their attention. They practice present-moment awareness (PMA), which is a mindful way to observe reality in the here and now. It allows you to pause and create a space between a stimulus and your response.
7. People
Loneliness can negatively affect your health, impacting everything from heart health to mental well-being. Social connections provide a buffer against stress and illness. Practical optimists approach relationships with intention and resourcefulness.
8. Practicing healthy habits
Practical optimists understand the importance of making good choices for their health. They realize that maintaining healthy habits requires effort and planning. Habits become automated decisions that are resistant to outside obstacles. The golden rule is to make healthy behaviors a habit, not just a choice.
Author: Sue Varma, MD
Publication date: 20 February 2024
Number of pages: 336 pages
