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  • What Is Defensive Pessimism?What Is Defensive Pessimism?
  • How Can Pessimism Be Defensive?How Can Pessimism Be Defensive?
  • ExamplesExamples
  • DifferencesDifferences
  • EffectivenessEffectiveness
  • AdvantagesAdvantages
  • DisadvantagesDisadvantages
  • ProblemProblem
  • ConclusionConclusion
  • InfographicsInfographics

Defensive Pessimism: Definition & Effectiveness

Headshot of Renee Skedel, LPCC

Written by: Renee Skedel, LPC

Kristen Fuller, MD

Reviewed by: Kristen Fuller, MD

Published: December 5, 2022

Defensive pessimism is considered a coping technique used by individuals who set low expectations for situations regardless of prior success. These negative expectations are used to alleviate individuals’ anxiety about situations by motivating them to plan ways to avoid the chances of poor outcomes.1 Essentially, defensive pessimists expect and plan for the worst case scenario as a means to avoid it.

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What Is Defensive Pessimism?

Defensive pessimism is a technique used to alleviate and manage anxiety and emotions surrounding stressful situations by engaging in significant reflection and planning around potential poor outcomes.2

A defensive pessimist will have low expectations and thoroughly explore potential failures due to their anxiety. In comparison, a strategic optimist will have high expectations (“You will ace this test!”) and avoid consideration of poor outcomes to avoid any anxiety.1

How Can Pessimism Be Defensive?

Pessimism can be defensive as a way to manage someone’s expectations. Defensive pessimism harkens back to common sayings like “Don’t get your hopes up.” By setting your expectations low, you are creating a situation where negative outcomes are less surprising and less impactful. If an outcome is more positive than expected, you can be pleasantly surprised.

In these situations, a controlled level of pessimism defends you against hurt feelings and disappointment. It can help the results feel less dramatic.

Examples of Defensive Pessimism

Here are some examples of defensive pessimism:

  • A recently unemployed person is feeling nervous about an upcoming job interview. By thinking about parts of the interview where they could look silly or inept, they prepare themselves for anything. Ultimately, they are offered the job.
  • An individual fears that they will be an unsupportive spouse to their significant other. As a result, they think about areas where this could happen and ensure they make extra time to be supportive to their spouse. The result is a more successful partnership.
  • A graduate student fears that they will fail their final test to get licensed for their degree. By reflecting on areas where they struggle and excel, they pass their test and complete their graduate program.
  • A teenager who just began driving fears that they will not pass their license test or will get in a crash. They practice easy and difficult parts of the course, like parallel parking, and think deeply about what a crash would feel like. Ultimately, the person engages in safe driving behaviors and passes their licensing test.
  • A home cook prepares for a bad-tasting dish. They tell themselves and others that it may not be good to manage expectations.
  • A person expects to have a bad time at a party. By setting the enthusiasm low, the party could feel like more fun.
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Defensive Pessimism vs. Typical Pessimism

Unlike defensive pessimists, pessimists experience an internal explanatory style, meaning they believe negative things happen because of them (i.e., “The microphone fell because I’m an idiot.”). They tend to fixate on their shortcomings, experience low self-esteem, and have difficulty taking risks or finding motivation.1 ,3 They’re also at increased risk for anxiety and depression.1

Where pessimists tend to be inflexible in their thinking, defensive pessimists have the ability to reflect deeply on their situation and plan for anything. This can increase effort levels as well as perceived importance of meeting one’s goal, hope, and desire to change.1

Traits of Pessimism

  • Considered a personality trait
  • Based on internal explanatory style: Things that happen are the individual’s fault, even over time and variable situations
  • May come with negative thoughts and self-talk
  • May result in increased anxiety
  • May lead to difficulty trying new things or taking risks
  • Is not connected with the ability to reflect on difficulties

Traits of Defensive Pessimism

  • Considered a coping technique for emotions and anxiety
  • Significant ability to apply reflection: Allows for the ability to consider new and different ideas in order to reduce poor outcomes
  • Goal is to reduce anxiety
  • Does not base explanations internally, nor does it maintain this over time or situations
  • Encourages individuals to try new ideas as well as problem-solve situations that may be difficult

Is Defensive Pessimism an Effective Coping Strategy?

Research shows that defensive pessimism has both positive and negative outcomes related to the person’s ability to adapt the technique to stressful situations. Outcomes are generally better when defensive pessimism is knowingly used as a strategy. It has positive effects for those who use it to manage anxiety, prepare for situations, understand why they feel a certain way, and motivate themselves to achieve or surpass basic fears.1, 4, 5, 6

Advantages of Defensive Pessimism

Research indicates multiple positive effects of defensive pessimism for people with anxiety.

Compared to people with anxiety who did not use defensive pessimism, researchers identified that those with anxiety who did use defensive pessimism had:1

  • Increased levels of self-esteem
  • More satisfaction
  • Better academic performance
  • More support
  • Better progress towards their goals

Disadvantages of Defensive Pessimism

Defensive pessimism is not all good, though. Too much defensive pessimism can result in:

  • An overly negative perspective
  • An unwillingness to go new places or try new things
  • Unrewarding relationships and less social support
  • An inability to set challenging goals

When Can Defensive Pessimism Become a Problem?

Defensive pessimism becomes a problem when the practice is used too often or at an exaggerated level. Any positive coping skill becomes a negative when it’s used to an extreme. If you become too pessimistic, it can bleed over to every aspect of your life. You could see almost all people or situations as problems that are likely to end badly.

This view could reduce your motivation, so you no longer even try. It can also push away your relationships as your negativity wears off on others.

Finding a Therapist for Unhealthy Coping

Defensive pessimism is fine in small doses, but too much overtime can worsen your thoughts, feelings, and behaviors. If you are starting to notice the negative impact of defensive pessimism, it could be time to find a therapist.

Talk to your doctor for a referral or visit an online therapist directory for a list of experienced therapists in your area. A trained therapist can help get your outlook balanced and healthy.

Final Thoughts on Defensive Pessimism

Pessimistic thoughts and feelings can be scary or lonely, but there are ways to handle them, and in the case of defensive pessimism, use them to your advantage. Remember, you’re not alone! Reach out to someone you trust in your family or friend group, or even a therapist, to help you begin to form a strategy and make a difference in how you feel.

Additional Resources

To help our readers take the next step in their mental health journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy is compensated for marketing by the companies included below.

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For Further Reading

  • Mental Health America
  • National Alliance on Mental Health
  • MentalHealth.gov
  • Defensiveness: How It Harms Relationships and How to Change

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Defensive Pessimism Infographics

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Sources Update History

Choosing Therapy strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Norem, J. K., & Cantor, N. (1986). Defensive pessimism: Harnessing anxiety as motivation. Journal of Personality and Social Psychology, 51(6), 1208–1217. https://doi.org/10.1037/0022-3514.51.6.1208

  • Spencer, S., & Norem, J., (1996). Reflection and distraction defensive pessimism, strategic optimism, and performance. Personality and Social Psychology Bulletin. 22(4).

  • APA. (2020). Pessimism. APA Dictionary of Psychology. https://dictionary.apa.org/pessimism

  • Gasper, K., Lozinski, R.H. & LeBeau, L.S. If you plan, then you can: How reflection helps defensive pessimists pursue their goals. Motiv Emot 33, 203–216 (2009). https://doi.org/10.1007/s11031-009-9125-5

  • Lei, Y., & Duan, C. (2015). Relationships among Chinese college students’ defensive pessimism, cultural values, and psychological health. Counselling Psychology Quarterly, 29(4), 335–355. https://doi.org/10.1080/09515070.2015.1099516

  • Seery, M. D., West, T. V., Weisbuch, M., & Blascovich, J. (2008). The effects of negative reflection for defensive pessimists: Dissipation or harnessing of threat? Personality and Individual Differences, 45(6), 515–520. https://doi.org/10.1016/j.paid.2008.06.004

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We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.

December 5, 2022
Author: No Change
Reviewer: No Change
Primary Changes: Updated for readability and clarity. Reviewed and added relevant resources. Added “How Can Pessimism Be Defensive?”, “Disadvantages of Defensive Pessimism”, and “When Can Defensive Pessimism Become a Problem?”. New material written by Eric Patterson, LPC, and reviewed by Dena Westphalen, PharmD.
June 15, 2021
Author: Renee Skedel, LPC
Reviewer: Kristen Fuller, MD
Show more

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  • What Is Defensive Pessimism?What Is Defensive Pessimism?
  • How Can Pessimism Be Defensive?How Can Pessimism Be Defensive?
  • ExamplesExamples
  • DifferencesDifferences
  • EffectivenessEffectiveness
  • AdvantagesAdvantages
  • DisadvantagesDisadvantages
  • ProblemProblem
  • ConclusionConclusion
  • InfographicsInfographics
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