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.
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 about 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
Examples of Defensive Pessimism
One example of defensive pessimism is a recently unemployed person who 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.
Three other examples of defensive pessimism are:
- 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 individual engages in safe driving behaviors and passes their licensing test.
Defensive Pessimism vs. 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
Traits of pessimism include:
- 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
Traits of defensive pessimism include:
- Considered a coping technique for emotions and anxiety
- Significant ability to apply reflection:
- Allows 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 individual’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 individuals 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
Is Defensive Pessimism Healthy?
Research indicates multiple positive effects of defensive pessimism for individuals with anxiety. Although certain studies indicate potential negative impacts when it’s used on a regular basis, it is important to note that other studies show positive mental and physical health improvements for those who use the technique correctly.
Compared to people with anxiety who did not use defensive pessimism, researchers identified that those with anxiety who did use defensive pessimism had increased levels of self-esteem, more satisfaction, better academic performance, more support, and better progress towards their goals.1
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
- Mental Health America
- National Alliance on Mental Health
- MentalHealth.gov
- Online Therapist Directory: Sort therapists by specialty, cost, availability and more. Watch intro videos and see articles written by the therapists you’re considering working with. When you’ve found a good match, book an online therapy appointment with them directly.
Are you ready to connect with a therapist but feel a little overwhelmed by all your options? Speak with one of Choosing Therapy’s Client Navigators. Client Navigators are mental health professionals who will listen to what you’re looking for in a therapist and help pair you with the best possible fit. Getting started is free, easy, and confidential.
