Optimism – a personality trait or a way of thinking. In short, can it be learned?

I’ll start by saying that in psychology, a trait doesn’t mean that someone will always behave in a specific way, but that in most situations they will behave in a similar way, consistent with that trait.

Secondly, personality traits are not permanent and change with age.

Thirdly, we have traits that are related to the structure of our nervous system – from sensitivity to stimuli to the tendency to inhibition at the neuronal level – such individuals extinguish emotions faster, control thoughts better, or the strength of the nervous system, meaning the ability to regenerate (restore potential) – i.e., working while fatigued, repeating similar activities or mental tasks.

Character traits are not genetically determined. We have some predisposition, but environmental variables must be added to this recipe for a trait – from the beliefs of our caregivers to various positive or negative experiences. A child is not born an optimist; they become one as a result of environmental influences. So, I strongly believe that optimism is not an innate tendency or trait, but something acquired. And if it is acquired, it will be subject to modification.

Optimism is often defined as a generalized expectation, a prediction that good things will happen in various areas of life. This definition already lacks permanence. Because there is no such thing as a generalized belief that everything will be fine. We can believe that our life will generally turn out well, but have a pessimistic, cautious approach to the skills of drivers on the roads. And these predictions of what will happen are created by our brain based on experiences and data acquired throughout life. If we are told that we will succeed, that we can do it, if we have observed caregivers coping – in various areas from fixing an electrical outlet to dealing with emotions after losing a job, then in such an environment a child grows up to be someone who believes that EVERYTHING WILL BE ALRIGHT SOMEHOW.

The stability of optimism?

Dispositional optimism is generally considered a stable personality trait. Research indicates that the level of optimism may slightly increase over the course of life, but it can be disrupted by significant negative events. And here I wanted to show that acquired beliefs, often called tacit knowledge, implicit attitudes, act as a filter. The brain doesn’t like changes, it doesn’t like the effort of building new pathways, erasing knowledge, it prefers to look for evidence to support its schemas, protocols, prejudices, stereotypes. So, such a grown-up, home-grown pessimist will MAINLY SEE things supporting their pessimism. Just as Google, YouTube, or social media algorithms suggest things you’ve watched before, optimists will have their attention directed to the positive, pessimists to the negative. Change is possible if we BECOME AWARE of our tendencies, encounter someone who is very different from us, experience cognitive dissonance, or slowly, step by step, force the brain to think differently.

Looking at a popular test for measuring optimism, I can’t resist showing you what’s behind it. The Life Orientation Test-Revised (LOT-R) is a widely used scale employing this approach.

1. In uncertain times, I usually expect the best. – this is a general question, in my opinion it doesn’t measure anything, maybe just a tendency to the right or left.
2. It’s easy for me to relax – this question refers to the ability to extinguish anxiety. Anxiety makes the brain more in a negativity mode, meaning we have narrowed vision to searching for threats – so the higher the anxiety, the higher the pessimism, so this question is not about optimism but about coping with anxiety.
3. If something can go wrong for me, it will. – this question measures pessimism, but it also measures the tendency to catastrophize and the so-called cognitive distortion of all-or-nothing thinking.
4. I’m always optimistic about my future – this question is essentially a repetition of question number 1.
5. I enjoy my friends a lot – this question concerns the tendency to experience positive emotions in social relationships and is more about whether someone has a tendency to be alone, or whether in stress they will turn to social resources. Yes, it helps to deal with obstacles in life, but is it even a question about optimism?
6. It’s important for me to keep busy. – this question examines the level of activity, including indirectly brain activity – something is always happening, muscle memory makes the body move, some intellectual puzzles. People who are active have STATISTICALLY a greater chance of succeeding, and the more they succeed, the more data they have on which the brain then bases predictions that it will succeed. This is not a confirmation of any trait, it only shows a correlation of a general tendency to be active with optimism.
7. I hardly ever expect things to go my way – again, a question checking the tendency to all-or-nothing thinking and catastrophizing.
8. I don’t get upset too easily – a question not about optimism, but about the ability to regulate emotions and even about emotional reactivity.
9. I rarely count on good things happening to me – an attitude resulting from excessive generalization of negative experiences. Research shows that people have far fewer negative experiences than positive ones, but if they focus on negative ones, they predict the future based on them. Besides, this question may also be related to a sense of learned helplessness, but also low self-esteem. It may be that someone doesn’t believe they deserve good things.
10. Overall, I expect more good things to happen to me than bad. – this question measures prediction, deserving positive things, it measures the same as questions 1 and 4.

So, optimism is not a trait; it doesn’t define who someone will always be. It is a certain way of thinking that results from biological predispositions – to reacting with anxiety, lack of ability to inhibit this tension and negative thoughts, and in anxiety we also have a tendency to look for negative information, because that’s how anxiety affects cognitive processes. So, you can say that it starts with anxiety. And then beliefs become a filter for reality.

Optimism and pessimism are different styles of explaining events. Optimists, when experiencing failure, will say that it’s not their fault, that something happened by accident, fate, other people, it didn’t entirely depend on them. Pessimists will assume that it is their responsibility, because due to some lack or deficit (they usually invent some permanent trait) they suffered a failure and this will always happen (since I’m not very capable, intelligent, etc.).

Conversely, in the case of successes – optimists will attribute success to their unique and permanent traits, pessimists will attribute success to luck, chance, external unique factors (so those that may not be repeated).

If we assume that there is no such thing as an objective cause – because there will always be N causes of events in the social world and in our lives – I won’t say infinitely many, but simply many, so what we pay attention to when explaining failures and successes depends on us. We can direct this process, learn from optimists.

Because it pays off:

Optimism and physical health

Many studies indicate a link between optimism and positive outcomes in terms of physical health.

• Early studies have shown that optimism is associated with fewer physical symptoms in students and better recovery after coronary artery bypass surgery. Optimism has also been shown to help predict faster wound healing and positive pregnancy-related outcomes.
• Large-scale epidemiological studies have further shown that optimism is associated with a reduced risk of cardiovascular disease, mortality, heart failure, and stroke. These studies took into account various confounding factors, such as health behaviors, depressive symptoms, hostility and anxiety, thus strengthening the evidence for a link between optimism and physical health.
• A meta-analysis of 83 studies confirmed a significant overall association between optimism and physical health.

There are several mechanisms that may explain the impact of optimism on physical health. And I emphasize here – these are correlations, not cause-and-effect relationships!

• Behavioral pathways: Optimists tend to use more active, approach-oriented coping strategies, which leads to healthier behaviors. They are more likely to undertake cardiac rehabilitation, follow a healthy diet, exercise, and avoid smoking and substance abuse. Optimists also demonstrate a more proactive approach to coping with problems, they acquire knowledge about health risks and take preventive measures.

• Biological pathways: Optimism is associated with reduced stress and more adaptive biological responses. Optimists experience less psychological stress in the face of adversity, which can translate into better cardiovascular health (e.g., lower blood pressure, reduced risk of atherosclerosis) and better functioning of the immune system (e.g., less inflammation).

• Social support: Optimism promotes stronger social relationships and builds social networks, which in turn is associated with better health. Optimists are perceived as more likeable and have more satisfying relationships, which provides them with greater social support.

• The relationship between anxiety and optimism: The moderate correlation between optimism and anxiety as a characteristic trait suggests that optimism is not simply the absence of negative emotions. Instead, optimism may involve a complex interdependence with anxiety. Optimists may experience anxiety, but they have beliefs and coping mechanisms that do not allow it to dominate their outlook on the world. This perspective frames optimism not as a trait, but as a dynamic process of coping with anxiety through positive expectations.

• Beliefs as a fundamental component: Optimism is rooted in beliefs – beliefs about the likelihood of positive outcomes, beliefs about one’s ability to cope with challenges, and beliefs that the world is generally benevolent. These beliefs shape the way people interpret events and predict the future. Looking at optimism through the prism of belief systems allows for a better understanding of its susceptibility to change. Beliefs can be modified through cognitive interventions, challenging the idea of optimism as a fixed trait.

• Coping as a mediator: The relationship between optimism and health can be partly explained by coping mechanisms. The active, approach-oriented coping styles of optimists are not simply a byproduct of a positive trait, but rather learned and cultivated behaviors. This highlights the potential of interventions focusing on teaching adaptive coping strategies to promote optimism.

• The role of context: Optimism shows some stability, but it is not resistant to change. Negative life events can weaken optimism, and life changes can trigger uncertainty that proves challenging even for the most optimistic individuals. The contextual nature of optimism further argues against a view based solely on traits.

• The distinct impact of pessimism: A growing body of evidence suggests that pessimism may have a stronger negative impact on health than the positive impact of optimism. This means that reducing pessimism may be as important, if not more important, than increasing optimism. Interventions should cover both ends of the spectrum.

Consequences for mental health

Realizing that optimism is not a fixed trait, but a dynamic interdependence of anxiety, beliefs and coping, has important implications for mental health:

• Therapeutic interventions: Therapeutic approaches can be tailored to address the underlying factors of optimism. Cognitive-behavioral therapy can help individuals challenge negative beliefs and develop more adaptive coping strategies. Stress management programs can equip individuals with tools to help them manage anxiety and build resilience.
• Promoting well-being: Interventions aimed at promoting optimism should focus on shaping positive beliefs, improving coping skills and controlling anxiety. These interventions can be implemented in various settings, including schools, workplaces and community programs.
• A more nuanced view: Moving beyond a simplified, trait-based view of optimism allows for a more nuanced understanding of individual differences. Some people may be naturally inclined to optimism, but may still benefit from strategies for coping with anxiety and reinforcing positive beliefs. Others may be more prone to pessimism, but can cultivate optimism through targeted interventions.

Conclusion

Optimism is a valuable asset for mental and physical health, but it is not simply a stable personality trait. It is a dynamic process influenced by anxiety, beliefs and coping mechanisms. By adopting a more nuanced perspective, we can develop more effective interventions that promote well-being and help individuals develop a more optimistic outlook on life.”