How Do Optimism and Physical Health Relate?
While diet, exercise, and sleep are well-recognized pillars of health, is it possible that the quality of our thinking is also another important, albeit ignored, pillar of health as well? The idea that our thoughts and mindsets such as optimism might influence our physical health is a relatively new concept in medical research. However, the implications are potentially profound.
Unlike physical health behaviors, such as eating or exercising, thinking is constant—our minds are always active. This makes understanding the impact of the quality of our thoughts on our physical well-being not just intriguing but also an important area of study.
Interest in this question has now led to the study of a few specific mindsets, but the study of optimism versus pessimism has garnered the greatest attention. Indeed, emerging research has unveiled optimism as a key source of physical health benefits and longevity.
The Health Benefits of Optimism
In the 1980s, psychologists Michael Scheier and Charles Carver first highlighted the health benefits of optimism, showing its link to better coping and adjustment in various health contexts, such as recovery from surgery. Later, Martin Seligman and other pioneers of positive psychology underscored optimism as a cornerstone of resilience and happiness.
The study of optimism received a boost from a simple scale that was developed by Scheier and Carver, called the Life Orientation Test (LOT). In its final form, it consists of six questions regarding optimism and pessimism, all centered around measuring one’s thoughts regarding this or her future. This simple scale has proven to be easy to use, reproducible, and highly predictive of clinical outcomes.
By the 2000s, longitudinal studies using this and other optimism scales provided striking evidence about optimism’s health effects. In 2021, I participated in a meta-analysis of 15 studies involving nearly 230,000 participants. It revealed that optimism was associated with a 35% lower risk of dying from heart disease and a reduced risk of dying from any cause. These findings underline a clear connection between positive thinking, heart health, and longevity.
After the publication of our article, I was interviewed by several news outlets, all asking the same fundamental question: What can people do to become more optimistic? It’s a question I’ve thought about deeply over the years.
What Makes an Optimist?
Due to the influence of Scheier and Carver, there has been a strong tendency to think of optimism as a generalized expectation that good things will happen in the future. But I think that there is much more to optimism than simply believing in a bright future; it’s also about your sense of “self-efficacy,” defined as the confidence you have in your ability to handle life’s challenges.
Optimism isn’t blind positivity; it’s realistic hope paired with confidence in navigating uncertainty. Building this balance is essential for fostering a truly optimistic mindset. The good news is that there are many steps that can be taken to build more optimism in your life, but I would emphasize the following ones:
Six Essential Steps to Build Optimism
- Focus on What You Can Control
As the Serenity Prayer beautifully states:
“God, grant me the serenity to accept the things I cannot change,
Courage to change the things I can,
And the wisdom to know the difference.”
Optimism flourishes when you direct your energy toward actionable aspects of life rather than what’s beyond your control. This not only empowers you but also reduces stress and fosters a positive outlook. - Believe in the Power of Small, Consistent Steps
Small wins build momentum and reinforce confidence. For example, a sedentary person who starts walking for just ten minutes a day may doubt the impact of such a short amount of effort initially. The good news based on new science indicates that any amount of physical activity, no matter how small, contributes to better health outcomes. This physical reality reflects a psychological reality: small steps count. Moreover, consistent participation in small steps leads to bigger steps. Trust that your small steps will lead to meaningful change in whatever endeavors you undertake. - Set Specific Goals
Vague aspirations can lead to frustration. Instead, set clear, achievable goals. For instance, rather than saying, “I want to be healthier,” commit to, “I will walk for 10 minutes every morning this week before I leave for work.” Clear goals provide direction and fuel a sense of accomplishment, driving optimism. - Celebrate Your Wins
Recognize and celebrate your successes, no matter how small. Each victory—whether sticking to a habit for a week or overcoming a tough challenge—builds confidence and reinforces your ability to tackle life’s hurdles. Take the time to acknowledge all progress, large or small. Consider creating a journal, calendar, or system to track accomplishments toward a new goal. This not only reinforces positive behaviors but also provides a tangible reminder of your growth when self-doubt creeps in. - Practice Self-Compassion
Be kind to yourself when setbacks occur. Self-compassion shifts focus from self-criticism to encouragement, fostering optimism. Acknowledge your effort, treat yourself with kindness, and remind yourself that success often grows from embracing life’s ups and downs. Trust that there will be a silver lining to your efforts even if you do not recognize one now. Very often, a silver lining will become apparent, and just the belief in this concept also bolsters positivity. - Adopt an Attitude of Gratitude
Gratitude is often overlooked in building optimism, yet the two are deeply connected. I call them “first cousins.” While optimism fuels hope for the future, gratitude anchors us in the present. Together, they help create emotional resilience. Cultivate gratitude through practices like keeping a journal, sharing moments of gratitude with a partner, incorporating it into meditative practice or prayer, or tie it to a daily cue like brushing your teeth.
A Brighter Future is Within Your Reach
Optimism isn’t a fixed trait; it’s a mindset you can develop. By focusing on what you can control, taking consistent steps, setting specific goals, celebrating wins, practicing self-comparison and working on gratitude, you can build the confidence and resilience needed to approach life with hope and positivity.
Science shows that optimism doesn’t just provide mental health benefits—optimism is also a powerful tool for improving physical health and longevity. Its transformative power lies in helping you weather life’s storms while keeping your eyes on a brighter horizon. Start today, and take your first step toward a healthier, more optimistic you!