Pessimism: Definition, Causes, & How to Be More Optimistic

Pessimism is the tendency to have a negative outlook on life. Pessimistic people may notice the worst aspects of situations, spending little time contemplating the positives or remaining hopeful. Many people view pessimism as an unfavorable characteristic. However, a healthy level of pessimism can help individuals be practical and realistic.

What Causes Pessimism?

Various influences can influence pessimistic attitudes. While genetics and basic nature can affect outlooks, family relationships, previous experiences or events, and social or environmental forces can also play a role.^4,5

Possible causes of pessimism include:

• Genetic factors: Research has provided some evidence that pessimism is partially a heritable trait.⁶ However, family and cultural environments play a large part in shaping how much of the trait individuals experience.⁶
• Trauma: In general, traumatic experiences can encourage pessimism. Trauma has the potential to change how someone views themselves and others, and many people learn to overestimate the risk in relationships or life experiences.
• Witnessing violence: Witnessing violence is a form of trauma that may contribute to pessimism. This particular trauma might influence someone to approach relationships with a fearful or condescending attitude.
• History of mood disorders: Those with a genetic history of depression or mood disorders may be at increased risk for pessimism.
• Poor support systems: Those with more pessimistic views may have a lower support system, decreased resilience levels, and poor coping skills.⁴

Impacts of Pessimism on Mental & Physical Health

Research generally associates pessimism with poorer mental and physical health outcomes. Pessimism can negatively influence stress levels, physical health, and vulnerability to depressive episodes. Higher levels of pessimism can lead to long-term complications, and a lack of proper coping skills can exacerbate these problems.

Possible long-term impacts of pessimism include:

• Depression: Pessimism can indicate major depressive disorder and can influence cognitive distortions, catastrophizing, rumination, and even suicidal thoughts.
• Increased stress: Pessimism can increase stress levels. An inability to control stress levels can impact how they learn, process their emotions, and even process memories.⁷
• Poor relationships: Pessimistic people experiencing depression and other mood disorders may feel irritable, and some may snap at loved ones or isolate themselves from support systems.
• Physical health ailments: Pessimism may also contribute to sleep difficulties, heart diseases, and hypertension.⁷
• Anxiety symptoms: Pessimists have the anticipatory belief that situations will not end well, thus increasing the risk of anxiety.⁸ A pessimistic attitude encourages catastrophizing about possible outcomes, and these beliefs can contribute to generalized anxiety disorder.
• Reduced resilience: Research has supported the influence of positive thinking on adapting to unexpected life events.⁹ In contrast, a pessimistic attitude with negative beliefs would decrease resiliency or the capacity to “bounce back” after bad experiences.
• Poor academic or work performance: Although defensive pessimism can help with performance, dispositional pessimism does not provide the same benefits. A pessimistic attitude can lead to a lack of motivation and confidence when completing work or school-related projects.
• Low self-esteem: Individuals with low self-esteem and high pessimism might avoid work and performance, possibly lacking confidence to complete projects.¹⁰

Are There Benefits to a Pessimistic Mindset?

Pessimism certainly comes with drawbacks. However, this mindset can also influence strengths in other areas. “Defensive pessimism” means thinking about and processing potential negative outcomes, allowing individuals to prepare.¹¹

Furthermore, pessimists report more concerns about sickness than optimists. Because of these fears, they were more likely to engage in healthy and preventative behaviors to reduce their chances of getting sick.¹¹ Pessimists with chronic illnesses also experience increased treatment adherence.¹¹ Paradoxically, underestimating quality of life and realistic perspectives can increase life satisfaction.¹²

How to Improve a Pessimistic Mindset

Pessimistic people can learn to optimize their thinking, challenge negative thoughts, use mindfulness, and explore themselves to increase their emotional stability. Maintaining some semblance of pessimism can be beneficial, so focus on finding a balance between hopefulness and realism.

Below are nine tips for increasing an optimistic mindset:

1. Expect the Worst, but Hope for the Best

Approach each challenge with a positive perspective. You can prepare for difficult situations while still hoping for the best. Allowing yourself to explore and prepare for the worst possible outcomes can reduce the perceived risk in a situation.^4,5

2. Try New Ways of Thinking

Relying on comfortable thought processes perpetuates pessimistic attitudes. Challenging a negative perspective allows you to reduce fears of change and observe how pessimism affects your emotions and thoughts. Instead of saying, “This situation is going to suck because I don’t enjoy this,” try, “This situation may be uncomfortable, but I want to give it a try to see if I can enjoy myself.”

3. Practice Mindfulness

Remaining present and aware in the current moment is challenging when constantly focused on the worst outcomes. Practice mindfulness by engaging with nature or music. Tune into your thoughts to develop a more balanced perspective toward the world and yourself. Take a few minutes to engage in mindful activities or use apps like Headspace or Calm.

4. Practice Gratitude Daily

Gratitude can offer a powerful shift in perspective. Practicing gratitude may mean using a journal or mentally noting positive events. However you practice, you may re-learn to view life with a more realistic or positive attitude. Expressing gratitude draws your attention to the positives rather than negative events or experiences.

5. Engage With Optimists

Pessimism can make reaching for support challenging, especially with more optimistic loved ones. However, engaging with positive people allows you to watch and learn from others, feel accepted, and find meaning in life.

6. Focus on What Is Really Important in Life

Finding meaning and purpose in life can help improve a pessimistic attitude. This purpose can come from religion, spirituality, career, family, or pleasurable experiences. Developing a sense of meaning can motivate you to shift your attention to relationships and experiences that make you feel alive.

7. Remember, Feelings & Situations Are Temporary

Sometimes, pessimism can make you feel “stuck” in life. Bad experiences can trigger painful feelings that linger long after the event has passed. Reminding yourself emotions are temporary can help you reframe challenging situations as small pieces rather than the whole picture.

8. Identify Your Strengths

Pessimism can encourage you to focus only on your disliked traits. To combat pessimism, determine which characteristics about yourself you consider strengths. For example, start by reviewing positive feedback your family and friends have given you throughout life. Knowing your strengths can help you feel empowered about setting and achieving goals.

9. Lean On Your Loved Ones for Support

Having a pessimistic attitude can feel exhausting. Knowing who can encourage a positive outlook can help you build more resiliency. Loved ones can provide more positive coping mechanisms and much-needed support to survive bad experiences.

When to Seek Professional Help for Pessimism

Pessimistic individuals may benefit from pursuing therapy. Seeing a therapist helps individuals process the thoughts and beliefs behind their world perspectives. They can then determine if these processes have harmed themselves or those around them.

Therapy can be helpful, but taking the first step toward seeking support can be daunting. Choosing a therapist, counselor, or psychologist can take time, but learning more about yourself and changing negative pessimistic thoughts is worth the effort. Online therapy options are also available, meaning mental health treatment is now more accessible, convenient, and affordable. Consider taking your well-being into your own hands to combat pessimistic mindsets that may hold you back in life.

For Further Reading

• How to Stop Being Neurotic
• Positive Psychology: How It Works & What to Expect
• 18 Ways to Overcome Self-Doubt

Pessimism Infographics