Learned Optimism

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Learned Optimism

• Based on the book
• by Martin Seligman

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Why study optimism?

• There are hundreds of studies about how
  pessimists give up more easily and get depressed
  more often
• Optimists do better in school, college and at
  work (achieve their potential)
• Optimists have better health and may live longer

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For Example

• The story of Elizabeth
• Instead of defending herself, she collapsed
  inwardly
• This experience served to reinforce her negative
  view
• Pessimistic prophecies are self-fulfilling

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Depression

• Severe depression is 10 times more prevalent
  today than it was 50 years ago
• It strikes a full decade earlier in life
• We are still evolving in our understanding of the
  causes, and cures for, depression

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Freuds theory of depression

• This was the prevalent view until very recently
  (it is 100 years old)
• The rage toward the mother is turned inwards
• Unresolved childhood conflicts
• By the way, he had some crazy theories!

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The biomedical theory

• Depression is an illness of the body
• Comes from inherited biochemical defect (perhaps
  on chromosome 11)
• chemical imbalance
• Drugs and ECT (electro convulsive therapy) are
  moderately effective remedies

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The problem with these theories

• Drugs and ECT have side effects
• Not everyone has inherited their depression
• Mild depressions dont always respond to drugs
• Antidepressants arent addictive, but
  depression often returns when not taking them
• The person credits the drugs, not themselves, for
  their recovery

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What if depression is simply a result of how we
interpret lifes events?
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Achievement

• Is achievement just a combination of talent and
  desire?
• Studies have found that if optimism is missing,
  achievement will not be as high
• Optimism is as much of a predictor of achievement
  as aptitude tests

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What is Optimism?

• It is not just a rediscovery of The Power of
  Positive Thinking
• Not affirmations
• It is your interpretation of failures and
  successes

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The Optimism Test
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Permanence

• Optimists believe that bad events are temporary,
  pessimists believe they will persist forever
• My boss is a bastard vs My boss is in a bad
  mood today
• Always and never - sometimes and lately

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PmB Permanence Bad

• 0-1 very optimistic
• 4 average
• 7-8 very pessimistic

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PmG Permanence Good

• 7-8 very optimistic
• 4-5 average
• 0-1 very pessimistic

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Pervasiveness

• Specific vs universal
• all teachers are unfair vs Michelle Joyce is
  unfair
• Do you catastrophize?

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PvB Pervasiveness Bad

• 0-1 very optimistic
• 4 average
• 7-8 very pessimistic

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PvG Pervasiveness Good

• 7-8 very optimistic
• 4-5 average
• 0-1 very pessimistic

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Hope Score

• PvB PmB
• 0-2 very hopeful
• 12-16 severely hopeless
• People who make permanent and universal
  explanations for their troubles tend to collapse
  under pressure, both for a long time and across
  situations

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Personalization

• When bad things happen, do we blame ourselves?
  If so, do we lose self-esteem when bad events
  strike?
• Responsibility for our actions
• Im stupid vs Youre stupid
• Depressives tend to take way more responsibility
  for bad events than is realistic

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PsB Personalization Bad

• 0-1 very high self esteem
• 4 average
• 7-8 very low self esteem

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PsG Personalization Good

• 7-8 very high self esteem
• 4-5 average
• 0-1 very low self esteem

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Total Score

• G-B
• Above 8 is very optimistic
• 3-5 is average
• 0 or below is very pessimistic, prone to
  depression

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What if you are pessimistic?

• May be depressed
• May be achieving less than your talents warrant
• May have weakened physical health (gets worse
  with age)
• Life may not be as pleasurable
• But there is good news you can change!

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Benefits Pessimism

• Depressed people may see reality
• Non-depressed people believe they have more
  control than they do
• A study of depressed and non-depressed people in
  a panel discussion. Non-depressed people
  overestimated their performance, while depressed
  people did not
• Most companies need pessimists to survive
• Obviously, there are situations where pessimism
  keeps you alive (ie - airlines)
• Children are not pessimistic

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Evolution and Pessimism

• Our emotional makeup has been shaped catastrophe
  (heat, cold, drought, etc)
• Those who survived worried incessantly about the
  future, even on pleasant, sunny days

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Success at Work

• Met Life study
• Used to test potential salesmen for aptitude and
  motivation.
• Put together a special force who scored low on
  their tests, but high in optimism
• The special force outsold and outstayed normal
  employees

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School

• Children who see bad events as permanent,
  pervasive and personal will over time get
  depressed and do badly
• Children suffering bad life events (divorce,
  family deaths, etc) will do worst
• Explanatory style is as much of a predictor of
  success as SATs or IQ tests

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Sports

• Berkeley swimmers study
• Teams can have a measurable explanatory style
  that can predict how well they perform under
  pressure

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Health

• Nursing home study (patients with control did
  better than those who were given a helpless
  lifestyle)
• The group with control was happier and more
  active. They lived longer.

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How to become more optimistic

• Examine the ABCs (adversity, beliefs,
  consequences)
• A Someone cuts you off while you are driving
• B You think ______________
• C You get pissed off and honk your horn

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Disputing your beliefs

• You cant do it if you arent aware they exist
• See the link between your belief and how your
  feel
• Distract yourself
• Argue with yourself
• Keep a written record of your ABCs each day.
  Try on different beliefs in each situation and
  see how you feel
• With distance you can see your distortions
• Look for alternative explanations,
  decatastrophize

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Homework

• Read the article Stress and Workaholism
• Write a one page reaction paper