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Optimism - Coggle Diagram
Optimism
Developing Optimism
Cultivate Spontaneity
Spontaneity keeps life exciting and helps you see new possibilities instead of fearing uncertainty.
Focus Outside of Yourself
Doing things for others (volunteering, helping a friend, giving compliments) can increase optimism.
Adapt Your Language and Outlook
The words you use shape how you feel.
Practice using hopeful and realistic language. Instead of “I can’t,” say “I will try.”
Avoid Negative Environments
Spend less time around constant negativity, whether it is people, media, or habits that drain your energy.
Surround yourself with positive influences who inspire or support you.
Celebrate your Strengths
Reflecting on what you do well builds self-confidence and helps you stay positive in hard times.
Take care of your spiritual and emotional well being
Stay connected to practices or beliefs that give you peace and perspective (e.g., journaling, meditation, prayer, time in nature).
Manage or ignore what you cannot change
Accept that some things are beyond your control, like people’s opinions, the past, or unexpected events.
Focusing on what can be changed gives you a sense of empowerment and calm.
Learn to reframe
Instead of thinking “this is a failure,” try to see it as “a chance to learn or improve.”
Helps you shift your focus from problems to possible solutions.
What it feels like
Lightness in the chest
Increased energy
Feeling more hopeful about future
Confidence
Excitement to try new things
Feeling capable even when stressed
Practices
Gratitude journaling
Reframing negative thoughts
Visualization of success
Surrounding yourself with positive influences
Practicing mindfulness
Barriers to Optimism
Cognitive Biasess
Trauma History
Chronic stress or burnout
Negative Environment
Lack of honest friendships
Sources of Optimism
Past successes
Supportive friends and family
Warm feedback from people who know me
Gratitude expressed out loud
Small moments of being appreciated.
Music that lifts your mood
Nature / being outdoors
Small daily victories
Mindset
Positive Outlook
Seeing challenges as temporary
Focusing on what can be controlled
“Glass half full” perspective
Benefit
Mental health
Reduced stress
Greater resilience
Physical health
Stronger immunity
Longer lifespan
Motivation
Persistence toward goals
Relationships
Positive energy
Trust
Support
Challenges
Unrealistic expectations
Ignoring problems (toxic positivity)
Disappointment when outcomes differ
Balancing optimism with realism
Connection to Friendship
Being truly seen by others
Trust and emotional safety
Honest conversations
Shared laughter and Feeling like you belong somewhere.
Inspirations
Nelson Mandela
Mother Teresa
Helen Keller
Various Types
Dispositional Optimism
Unrealistic Opitmism
Explanatory Optimism