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Mental Disorders
Signs Of Pessimism, How Is It Different From Optimism, And How To Respond
In our daily lives, we encounter many perspectives. One that often surfaces is pessimism, which is the worst. Imagine you submitted an important project report last night, and in the morning, you receive a message from your boss asking you to meet him in the office.
Now close your eyes and think, how do you feel? Do you get stressed and anxious, or are you calm and relaxed? Do you think something wrong must have happened, or do you think your boss wants to appreciate you or wants you to add some more points to the project?
Suppose you feel the latter, a big round of applause for you. However, if you think about the negative outcome first or someone you care about has this approach, then it can be a sign of pessimism.
In this article, we will explore the world of pessimism, learn about its signs, and, more importantly, how to respond constructively.
What is Pessimism?
For some, pessimism is a mental disorder, which is wrong. Pessimism is a personality trait where an individual has a negative outlook towards life. A pessimistic person cannot think of favorable outcomes; they always expect the worst result. Furthermore, when everything goes smoothly or as planned, they get suspicious and start thinking and talking about negative things. They generally live with the glass-is-half-full approach.
According to The American Psychological Association (APA), pessimism is “the attitude that things will go wrong and that people’s wishes or aims are unlikely to be fulfilled” (APA, 2022).
Typically, pessimists are skeptical because they focus on what can go wrong, and when they see a positive outcome, they are surprised and often question the positive result. These individuals may exhibit constant negativity, a lack of hope, and a tendency to dwell on failures. Also, they have low self-esteem and confidence.
What is Pessimism Bias?
Pessimism bias is a term used alongside Pessimism, but what is it?
It is a cognitive bias where the individuals overemphasize potential adverse outcomes and anticipate the worst-case scenario, even when there may be no evidence to support such a negative outlook. This bias often influences decision-making, perception, and overall outlook on life.
Moreover, it makes one suspicious, overcautious, and hesitant to take risks. While being cautious is not bad, an excessive pessimism bias can hinder progress, innovation, and the ability to seize opportunities. Therefore, it is essential to recognize pessimism and understand its signs.
Pessimism real-world examples
1. Job Search Pessimism:
A pessimistic person, even after having all the required skills and experience for the job, will often convince themselves they won’t be able to find a suitable position or will not be selected.
2. Weather Forecast and Plans:
Pessimists often make or change their plans based on what others say. For example, if the person plans to go outside but hears of a weather forecast where rain is predicted, they will cancel their plans considering the negative outcome that everything will be washed out or there will be a flood.
3. Health Diagnosis:
Upon receiving a minor medical symptom, a pessimistic person often concludes that it’s a sign of a serious illness and will die soon.
4. Relationships:
When pessimists get into a fight with a friend or loved one, instead of looking at it as a normal argument or a heated discussion, they will think it is the end of the relationship.
Pessimists tend to always think of the outcome first. Even though they are well prepared or have studied well, they will always think they will fail or will never be able to excel in any field. Also, they anticipate all the negative outcomes beforehand, which, even when things go right, they cannot enjoy.
They are always thinking about when adverse outcomes will be witnessed as they have already thought of it. Moreover, their general outlook towards life is negative. Because of this, they often miss opportunities and can never have strong relationships.
To overcome this situation, it is important to recognize that while some level of caution and realistic assessment of risks is healthy, an excessive pessimism bias can lead to missed opportunities and unnecessary anxiety.
Signs of Pessimism:
The common thought pessimists have is that they are unworthy and that whatever wrong happens is because of them. Due to this thought, their personal growth is hindered, and they cannot make healthy relationships. Here, we discuss some common signs of pessimism:
1. Always expect a negative outcome
Pessimists always look at the dark side of everything. They usually see and expect the worst outcome in any given scenario without evidence or proof.
2. Focus is on the problem
Pessimistic people, instead of putting their energy into finding a solution, always keep thinking about the problem. They dwell on what is not going right and always think negatively about everything, stopping them from looking for a fix.
3. Worry excessively
They always worry about the future as they never appreciate what they have. Instead, they always say nothing is working out or moving in a positive direction; sooner or later, everything will turn out bad. This is why if the outcome of a thing turns out to be positive, they are shocked and cannot believe it.
4. Self-doubt
They never trust themselves and their abilities. Even when they see a chance to succeed, they deny it and underestimate their own capabilities. According to them, they cannot ever succeed and they are not made to take risks. Also, they hesitate to take a chance as they always fear things negative consequences.
5. Dismissing Positive Feedback
They dismiss positive feedback or compliments, as they consider it to be because of luck or some external factors.
6. Resistant to Change:
They resist change as if things are changed, things will be disrupted, and they might struggle to rectify things.
7. Expecting Rejection:
In social situations, they may anticipate rejection or assume the worst intentions from others, even when evidence suggests otherwise. They also have a solid aversion to uncertainty, finding it difficult to navigate situations without clear-cut outcomes, so they contemplate negative experiences in their minds.
The Pessimism-Optimism Spectrum
The pessimism-optimism spectrum is a psychological concept that describes a range of attitudes and outlooks individuals can have towards life, events, and circumstances. It shows the connection between positive and negative approaches.
On one end, some people with extreme pessimism always expect bad things to happen. They think everything will go wrong, even when there’s a chance for good things. In contrast, some think about what could go wrong but don’t always think the worst. They’re balanced. However, other people with extreme optimism always expect a positive result.
Usually, people are moderate as they cannot always be super positive or negative. To get things working and work their way out, they practically look at things, thinking about the good and the not-so-good.
Sometimes, the feelings depend on the situation. Some might be very hopeful about their job but be more careful with their money. It is okay to be cautious, but finding a balance that helps handle life’s ups and downs healthily is necessary.
Key differences between Procedural memory and Declarative memory
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Benefits of pessimism
The general idea we all have is that optimism helps celebrate wins, while pessimism is always related to complaining. But this behavior has its advantages. Here we explain them:
1. Reduced Risk
Being a pessimist comes with its perks. It makes a person consider the risks and drawbacks of the action. This helps in making a well-thought-out decision and better choices. Also, the likelihood of being an impulsive decision-maker is reduced, and one can decide after analyzing the complete decision and avoid being a victim to rash decisions.
2. Realistic Expectations
A pessimist usually sets realistic and achievable goals. As the potential challenges and obstacles are acknowledged, the person knows what can go wrong and stops the process. Due to this, they can plan and prepare more effectively.
3. Prepare for Challenges:
As pessimists think about adverse outcomes first, they are often prepared for setbacks or difficulties. This mental readiness helps you navigate challenging situations with greater resilience and adaptability.
4. Have a Contingency Plan:
Pessimistic thinking allows an individual to anticipate problems and take preventive measures, reducing the impact of unforeseen difficulties. Also, pessimism prevents individuals from underestimating their challenges and encourages a more humble and realistic assessment of their abilities.
5. Critical Thinking:
Pessimists are critical thinkers. They get involved in long-term thinking and planning for potential future difficulties. This forward-thinking approach can help individuals prepare for retirement, unexpected emergencies, or other significant life events.
How to handle Pessimism?
Dealing with pessimism isn’t impossible. One can balance negative thinking by adopting certain strategies and being aware of the thoughts. Here are some practical steps to help manage pessimism:
1. Awareness and Recognition
Acknowledgment and awareness of the thoughts is the first approach to addressing pessimistic thoughts. When people realize how they think and behave, they can pay attention to the problem more promptly. This helps them learn ways to build positive attitudes.
2. Challenge Negative Thoughts
Question and challenge negative assumptions. Ask yourself if there is evidence to support these thoughts or if there can be a positive interpretation. Also, the person can focus on opportunities and positive outcomes.
3. Focus on Solutions, not Problems
Pessimists usually focus on problems and challenges. Therefore, when you find yourself or someone you know doing it, help them brainstorm and look for potential solutions. They can also build strategies to overcome challenges.
4. Set Realistic Expectations
Unrealistic expectations and goals are the most significant setbacks for an individual. This makes them think negatively and always see things adversely. To overcome this, always create achievable, concrete goals. You will feel worthy when you see small achievements, and the disappointments will fade away.
5. Practice Gratitude
Regularly reflect on the positive aspects of your life. This can help shift your focus away from negativity. Also, engage in mindfulness to stay present and reduce rumination on negative future scenarios. When the person becomes aware of what’s happening, the approach toward things begins to change, and instead of seeing situations negatively, they can see them with hope.
6. Surround Yourself with Positivity & do physical activity
Spend time with positive, uplifting people who can help counteract pessimistic tendencies.
Also, engaging in some physical exercise can improve mood and overall well-being, helping to combat pessimism. In addition, when you show love and compassion towards yourself, you will feel good about yourself, and the negative approach towards things will change positively.
7. Seek Professional Help if Necessary
If pessimism impacts your life and relationship, consider speaking with a therapist or counselor who can provide guidance and support. As they are trained professionals, they can offer better help and make you learn ways to celebrate your small wins, be compassionate towards yourself, and keep a balanced perspective.
Life is a mix of ups and downs. When an individual avoids overgeneralizing negative experiences, the overall outlook toward life changes, and things begin to fall into place.
A Word from Calm Sage
Understanding pessimism and how to respond to it is essential for developing interpersonal skills. Pessimists are people with a negative outlook, but by recognizing the signs and employing compassionate strategies, we can help individuals. This will help them have a balanced approach towards life and make them understand the side effects of seeing things negatively.
A pessimistic attitude doesn’t define a person when they receive compassion, start seeing things differently, and can welcome positivity.