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Become an optimist for better health and happiness

Friends Jane and Anthony have very different ways of viewing the world. Jane is a pessimist (“the glass is half-empty”) while Anthony is an optimist (“the glass is half-full”)

Let’s compare how they think about similar life experiences:

Scenario 1: A bad thing happens: both lose their jobs
Jane is devastated, convincing herself that she is all washed up, she can never catch a break, her boss was an SOB, it is useless for her to try to be successful, and she is not very good at anything.

By contrast, Anthony has a healthier inner dialog, telling himself that he probably wasn’t very good at that particular job, his skills and company needs did not mesh, and the firing was only a temporary setup in his career.

Scenario 2: A good thing happens: both find a new job
Now Jane, ever the pessimist, believes she was able to find a new job only because her industry is now really desperate for people, and they must have been short-handed.

The more upbeat Anthony sees that he landed a new job because his talents were finally recognized and he can now be appreciated for what he can do.
As this example illustrates, research by Dr. Marvin Seligman finds that optimists tend to interpret their troubles as transient, controllable and specific to situations.

When good things happen, optimists believe the causes are permanent such as traits and abilities. Optimists further believe that good events will enhance everything he or she does.

Pessimists, on the other hand, believe their troubles will last forever, will undermine everything they do, and are basically uncontrollable.
Even when good things happen to pessimists, they see these things as temporary and caused by specific factors (which will change eventually leading to a negative outcome)

Why is Optimism Beneficial?

Optimism and hope cause better resistance to depression when bad events strike, better performance at work and better physical health.
In fact, one long term study at the famed Mayo clinic in Rochester, Minnesota found that optimists lived 19% longer in terms of expected life span than did pessimists.

Optimistic thinking skills are also a powerful antidote to anger. In fact, many participants in our anger management classes report their anger lessening as they learn to replace negative thinking and feelings with more positive ones.

How to think optimistically

There is now a well-documented method for building optimism that consists of recognizing and then disputing pessimistic thoughts.
Unfortunately, people often do not pay much attention to their thoughts and thus do not recognize that they may be destructive and leading to negative emotions.

The key to disputing your own pessimistic thoughts is to first recognize them and then to treat them as if they were uttered by an external person, a rival whose mission in life is to make you miserable.

In effect, you can become an optimist by learning to disagree with yourself- that is, by challenging your pessimistic thinking patterns.

For skeptics, it is important to point out that optimistic thinking IS NOT the process of positive thinking in the sense of telling yourself silly affirmations that you really don’t believe.

Rather, it is the process of correcting distorted or faulty thinking patterns that create problems for you.

By teaching yourself to think about things differently (but just as realistically) you can morph yourself from a pessimist to an optimist – and tame that anger bee in the process.

Diffuse family anger by talking differently — to yourself!

Case #1: Jeanette and Tom had been married 15 years. Wanting to surprise him for his birthday, Jeanette bought (with her own money) Tom a big-screen LCD television.

Tom’s reaction? He instantly blew up and berated Jeanette for spending so much money, buying more television than they needed, and buying a bigger one than they had previously looked at together. Jeanette was dumbfounded at his reaction, as she truly thought this would be a gift that would greatly please her husband.

Case#2: Jim was having a friendly beer with his brother-in-law Jack when the discussion turned to Jack’s extreme success in life.

Wanting to complement him, Jim commented on how far he had come, how proud of himself he must be and how much he is an inspiration to others, given his background with alcoholic and dysfunctional parents. Rather than seeing this as a complement, however, Jack became offended and angry and began to berate Jim for having said such a thing that he was interpreting as a “put down.”

Anger is caused by our view of things

As these examples clearly show, people are not disturbed by things or events, but by the view they take of them—an observation made in the early 2nd Century by Greek philosopher Epictetus.

When an upsetting family event occurs, you have a choice of how you are going to explain it to yourself —what you are going to tell yourself about it—which will greatly influence how angry, stressed, or upset you will become over it.

Learning to change what you tell yourself – your self-talk – is a powerful tool to break a cycle of negativity that can often poison our minds when we get angry. We all have a voice in our mind that tells us messages and stories about family members and how they behave.

Tom, who exploded when his loving wife bought him a new television was telling himself things like: she has such poor judgment buying a bigger TV than we need; there she goes again, spending money excessively; why can’t she ever do what I want her to do? Why did I marry such a woman?

Of course, none of these things made any sense to Tom once he cooled down and became his rational self again. But, at the moment of anger explosion, all those self- statements seemed 100% real and true to him.

Jack who became offended at being congratulated for overcoming his past, was actually having the following conversation in his head: he is putting me down because I had alcoholic parents; he is saying I am not capable of being successful on my own instead of “overcoming” something in my past; he is mocking me because of how I grew up.

No wonder he became so upset at Jim’s innocent attempt at a compliment. Like many of us, he was responding to his perspective of what was being communicated —not Jim’s.

Three Steps to Change Self-Talk

Step 1 – Retreat and Think Things Over. Do not respond immediately to a family anger or stress trigger. Give your body and your mind a chance to calm down so you can think rationally. Research shows this may take at least 20 minutes.

Step 2 – Look at the evidence. The most convincing way of disputing negative self-talk toward a family member is to show yourself it is factually incorrect. Do not lie to yourself, but like a detective simply and honestly look at all the evidence around the issue at hand.

For instance, when calm Tom remembered that his wife was excellent with money and rarely overspent. Jack remembered that Jim never disparaged him and, in fact, had always supported him throughout the years of their friendship.

Step 3 – Find alternative ways of interpreting the behavior of family members that is more positive—and more useful.
Tom was finally able to see his wife’s buying behavior as a sign of love and caring for him, rather than trying to hurt him or cause stress.
Jack was eventually capable of seeing that Jim was truly trying to complement him and that he truly saw Jack as someone to be admired because of how far he had come in life.

How optimism can help—or hurt—your marriage

Beth and Tom were happily married for over 25 years— no small feat in today’s world. At first, their friends could not understand how their marriage succeeded, due to numerous perceived shortcomings.

However, closer scrutiny of their marriage revealed that it was their thinking patterns—the ways they explained and interpreted their partner’s behavior to themselves—that strengthened, rather than weakened, their marriage.

Tom’s lack of self-confidence? No problem! This only made Beth feel very caring toward him. His stubbornness and obstinacy? Again, Beth explained this to herself as “I respect him for his strong beliefs, and it helps me have confidence in our relationship.”

Beth’s jealousy? Tom told himself: “this is a marker of how important my presence is in her life.”

Beth’s shyness? No problem! Tom liked it because “she does not force me into revealing things about myself that I don’t want to…this attracts me to her even more.”

Marriage and health

Numerous studies have shown that the health of your marriage plays a major role in determining your overall physical health. Healthy marriage—healthy body!

Hold on to your illusions

Being able to see things in your mate that your friends don’t is a very positive predictor of marital success according to recent research by a professor at the State University of New York. Remarkably, satisfied couples see virtues in their partners that are not seen by their closest friends.
In contrast to this “illusion” by happy couples, dissatisfied couples have a “tainted image” of each other; they see fewer virtues in their mates than their friends do.

The happiest couples look on the bright side of the relationship (optimism). They focus on strengths rather than weaknesses and believe that bad events that might threaten other couples do not affect them. But, what if you are an optimist and your partner is a pessimist? That can work!

Or, the other way around? That can work, too.

However, two-pessimists married to each other place their marriage in jeopardy because when an untoward event occurs, a downward spiral may follow.

Pessimistic scenario

Unlike Optimists, pessimistic partners make permanent and pervasive explanations to themselves when bad events occur. (Conversely, they make temporary and specific explanations to themselves when good events occur.)

See what happens when Susie is late coming home from the office. Husband Jim explains to himself that “she cares more about work than about me!” Susie explains to herself that Jim is sulking because “he is ungrateful for the big paycheck I bring home!” and tells him so.

Jim defends himself by saying: “You never listen to me when I try and tell you how I feel!” Susie, being a pessimist, responds: “You’re nothing but a crybaby!”

Optimistic scenario

Either partner could have stopped this negative spiral by interpreting events differently. Jim could have interpreted Susie’s lateness as a sign of what a hard worker she is and noted she is usually on time. Jim could have seen that her lateness had nothing to do with her love for him, remembering all the times in the past that Susie has put his needs first.
Susie, if she had been an optimist, could have seen his sulking as a temporary state rather than a character flaw and tried to pull him out of it by pointing out that she really wanted to get home earlier, but her big account unexpectedly dropped in at 5:00 o’clock.

The Optimistic Marriage

The message is clear from both clinical experience and research: optimism helps marriage. When your partner does something that displeases you, try hard to find a believable, temporary, and specific explanation for it, i.e.: “He was tired;” “She must really be stressed,” instead of “he’s always inattentive,” or “he’s a grouch.”

On the other hand, when your partner does something great, amplify it with plausible explanations that are permanent (always) and pervasive (character traits), i.e.: “She is brilliant,” or “She is always at the top of her game,” as opposed to “The opposition caved in,” or “What a lucky day she had.”

Four ways to think like an optimist and improve your your health

Even as a child, James was described by teachers and his parents as a happy optimist. As the story goes, one day his parents decided to play a joke on him and test his attitude by requiring him to spend an afternoon cleaning deserted stables at what had been a local racetrack.

Returning after two hours, James’ parents observed him singing while happily shoveling manure. Astounded, they walked closer, only to hear him saying to himself over and over, “There has to be a pony in here somewhere.”

James did naturally what researchers are increasingly discovering: optimistic thinking skills are a powerful antidote to anger partly because the optimist has better resistance to depression when bad events strike, better performance at work, better physical health and better relationships. Who couldn’t admire and love a person with such a great attitude?
But what if you are not naturally optimistic? How can you become an optimist if you now insist on seeing the glass as half-empty instead if half-full?

The good news is that, according to psychologist Dr. Martin Seligman, optimism is a learned mental skill. As a past president of the American Psychological Association, he has plenty of research to back up his theory.
To become an optimist, according to Seligman, you must master the skill of arguing with yourself!

Four ways to argue with yourself

At its core, optimism is a style of interpreting events that occur in your world – it is a your personal theory or explanation of why both good things and bad things happen to you.

While everyone experiences both setbacks and victories in the normal course of life, optimists – in contrast to pessimists – have a very distinct style of explaining things to themselves.

Said another way: It is your belief about what happens to you that determines your reaction, more than the event itself. The knack of disputing your beliefs is a thought-skill, the mastery of which will morph you into the optimistic style of thinking. There are four ways to do this:

  1. Look at the evidence. According to Seligman, the most convincing way of disputing a negative belief is to show it is factually incorrect.
    Most of the time you will have “reality” on your side. Your role is that of a detective as you ask “what is the evidence for my belief?”.
    For example, is it really true that you never succeed in anything? (Very doubtful. Everybody succeeds some of the time). That you are the worse parent you know? ( Can you remember any success you have had as a parent?) That you are an incurable glutton? (Can you sometimes resist food?) That you are incredible selfish? (How many times have you been unselfish?) Using this skill of looking at the evidence, you can defeat pessimism with more accurate perception and recall of what is really true.
  2. Consider alternative causes. Most events in the world have more than one cause. Pessimists latch onto the most insidious; optimists tend more to give themselves a break. For example, a marital breakup usually has many causes which probably contributed to its downfall. You can blame yourself. You can blame your partner. A more optimistic interpretation is that neither partner failed as an individual; it was the relationship (the combination) that failed.
  3. Put events into perspective. If the facts are NOT on your side and you cannot honestly see other causes to a negative event, you will need to look at the implications of your beliefs to become an optimistic thinker. Is the event really as catastrophic as you may be making it in your mind? (hint: few things are). Usually, the implications or long-term effects of your misfortune aren’t as awful or devastating as you may be seeing them.
  4. Is your belief useful? Even though a belief may, in fact, be true, it may not be useful. Some beliefs cause more grief than they are worth. You may tell yourself you are a failure, for instance. This belief will likely cause to you stop trying. Instead, substitute a more useful belief like “Just because I failed once doesn’t make me a failure.” Then, behave accordingly with your new belief.

How to control your emotions on the road

Dateline: December 4th. Orange County, California. A 29 year old man was shot to death, an apparent victim of road rage. According to newspaper accounts, he had a reputation for never backing down from a fight.

The man and his half brother were heading home from a plumbing job when the trouble began. Driving in a criminal fashion, three men in another car zoomed in front of their car. These men started hurling profanities and flashing obscene gestures at the brothers, who returned the insults.

Things escalated until an illegal gun was pulled. Rather than backing down, the man got out of his car and began walking toward the gunman. Two shots rang out, missing the man who then continued to walk toward the gunman until he was shot and killed.

While this tragic incidence is illustrative of an extreme case of aggressive driving, there are thousands of lesser cases in the United States yearly. According to the AAA Foundation for Traffic Safety, incidents of aggressive driving have increased by 7% every year since 1990; however, few courts mandate anger management treatment for traffic offenders.

Five Zones of aggressive driving

Research by Dr. Leon James at the University of Hawaii reveals five categories of aggressive driving. Which zone do you or a loved one fall in?

  1. The Unfriendly Zone: Example: closing ranks to deny someone entering your lane because you’re frustrated or upset.
  2. Hostile Zone: Example: Tailgating to pressure another driver to go faster or get out of the way.
  3. Violent Zone: Example: Making visible obscene gestures at another driver.
  4. Less Mayhem Zone: Pursuing other cars in a chase because of provocation or insult.
  5. Major Mayhem Zone: Example: Getting out of the car and beating or battering someone as a result of a road exchange.

Do aggressive drivers see themselves as such?

According to Dr. James and his research team, drivers who consider themselves as almost perfect in excellence (with no room to improve) also confessed to significantly more aggressiveness than drivers who see themselves as still improving.

What this means is that despite their self-confessed aggressiveness, 2 out of 3 drivers still insist on seeing themselves as near perfect drivers with almost no room to improve.

These drivers see “the other guy” as the problem and thus do not look at their own aggressive driving behavior.

What causes aggressive driving behavior?

While there is no one standard definition for aggressive driving, many psychologists see anger as the root cause of the problem. Regardless of the provocation or the circumstances related to problems on the road, it is ultimately our emotional state, our stress levels and our thinking patterns that either cause us to drive aggressively or lead us to be the victims of others.

In short, many of get us get in trouble because we are driving under the influence of impaired emotions, especially anger.

Like drunk driving, aggressive driving is more than a simple action or carelessness; it is a behavioral choice that drivers make.

It is normal and natural to feel angry when certain events frustrate us on the road. But, how do you deal with these angry feelings to cope with the situation more effectively?

Two ways to cope with impaired driving emotions

Research clearly shows that reducing stress and changing your self-talk can help you cope. It is important to learn these skills so you will not need the services of a criminal attorney for a road-rage related offense:

  1. Reduce your stress. Driving is emotionally challenging because unexpected things happen constantly with which we must cope. We often drive under the pressure of time, or the pressure of congestion and delays which add to our general stress level. Suggestions include listening to relaxing music or educational tapes on the road, leaving 15 minutes sooner, and getting up earlier so you are less rushed.
  2. Change your perspective with different self-talk. Learn to view the situation differently. Anger and stress are caused more by our perspective of things than the things themselves. Much research shows that what we tell ourselves also much to do with the emotions we create, including anger. Suggested self-talk statements that will reduce anger and stress on the road are:

Traffic delays are a part of living here. I must accept what I cannot change.
I will allow more time from now on to take into account traffic delays.
I do not need to take personally the bad or aggressive driving patterns of other drivers. They are not doing this to me personally; they don’t even know I exist as a person.

The person driving badly may be having a bad day and I need to be more tolerant or empathetic. Perhaps it is an old person doing the best they can. Perhaps it is a young mother trying to get to the babysitter on time after work. It could be someone who just came from the doctor’s office with bad news about their health.

Getting upset will not change the traffic situation; getting upset will only make me more miserable.

ANGRY AT YOUR PARTNER? Think Again!

Literally, think again. And then think about what you are thinking about- especially around anger issues.

As famous psychologist William James said over 100 years ago:

“Man can alter his life by altering his thinking.”

The case of Sally and Jim

Sally and Jim sat in my office glaring at each other. Sally told a story around an angry conflict they had had eariler in the week.

I found Sally to be quite humorous and entertaining. But Jim had an entirely different perception. Getting more and more agitated and angry as he listened to his wife, he looked at me and said “see what I mean, doc? Isn’t she irritating?

“I don’t find her irritating,” I replied. I then went on to explain that “irritation” (or most other traits or ways of relating) isn’t as much in the partner as in your perception of it- or how you think about it- or the general attitude you have toward your partner to begin with.

In other words,your mental set or mental framework you have toward your partner influences how you interpret what they do or how they are.

Negative and positive sentiment override

There is much marital research at the Gottman institute to back this up. There, researchers discovered something called “negative sentiment override” vs positive sentiment override.”

In Gottman’s theory, when negative sentiment override (NSO) is present, there is a discrepancy between the perceptions of the receiver and the sender of an interaction.  Just like Jim, we can distort and see a communication through a negative lens, even when their partner did not intend it to be negative.  In fact, objective observers may not perceive the interaction to be negative, at all. (just as I didn’t see Sally as irritating, like Jim did).

 It is in the “eyes of the beholder” so to speak, that he or she are on the receiving end of something negative. By contrast, In positive sentiment override (PSO), negative interactions are not seen as particularly negative, or at least they are not taken personally.  When there is PSO between a couple, the partners give each other the benefit of the doubt.

Even if one partner IS conveying negativity in content or tone, the other does not personalize, react to, match, or “store away for a rainy day” their partner’s bad mood, negativity, etc.

Getting from negative to more positive sentiment overide: Two Steps

Sounds good, but how does a couple shift from negative to positive sentiment override? Try these two steps as a startup strategy:

Step 1- Try to become friends again by doing things you enjoy together -like when you were dating. I know there are any obstacles to this: children, Covid-19 pandemic, money ,etc but try a little harder to re-connect.
See the attached worksheet to give you some more ideas.

Step 2- Consciously alter you thought patterns about your partner by looking at what you are telling yourself about what they do that makes you angry or upset toward then.

Here are some “self-talk” thoughts I teach people in my anger management classes to teach themselves to be less angry at whatever their partner does. These changes in thought patterns have helped many hundreds of partners be less angry toward their partner- even if their partners doesn’t change their behavior.

Change Angry Thoughts to 4 Corrective Thoughts

Angry Thought #1- My partner should think like I do. If they don’t, its my duty to work on them until they do think like me- or at least admit they are wrong.

Corrective thought #1: My partner and I don’t have to think alike: to get along we just have to be tolerant of how the other one thinks.

Angry Thought #2-My partner does things I consider stupid or wrong. Because they are stupid or wrong, they shouldn’t do these things.

Corrective thought #2: Within limits, they have a right to do what they want to- but I also have a right not to want to live with a person who does those things and I will communicate that to them calmly.

Angry Thought #3- I know I am right about the issue we often fight about.

Corrective thought #3: I am not 100% right nor are they 100% wrong on any matter of dispute. Fact is, usually “the truth” is in the middle. In marriage, there is more than one “truth” so it is possible you are both “right” but you are each looking at the conflict or issue from a different point of view.

Angry Thought #4– Things should go my way- because I deserve it and because I want it that way.

Corrective thought #4: I am not the center of the universe, or even the center of our relationship. It is irrational to think that things MUST go my way- even though I would like them to. Rather than getting angry, I need to work on my skill of accepting what is instead of what I self-centeredly want it to be. I also need to practice thinking in terms of “we” instead of “me.”

Downloads

Download a FREE PDF file called “Sharing Things as a Couple Worksheet” that will help you develop the techniques discussed in this article.

Aggressive Driving Has High Costs

News item: “A 32-year-old Payson man learned that lesson the hard way Sunday. He was driving down a street in Orem (Utah) with his wife and children when he exchanged angry words with a local man. The Orem man pursued the family and tailgated their Chevy Suburban. In the heat of the moment, the Payson man stomped on the brakes. In the collision, his wife suffered neck injuries. Both men were cited for reckless driving and disorderly conduct.”

As this news story illustrates, the cost is often very high to losing one’s temper and not controlling anger on the road and elsewhere.

Costs can be calculated in financial as well as emotional and social terms. This man has to live with the fact that he injured his wife and probably traumatized his children. He also has to live with himself and perhaps his lowered self-esteem.

As we teach in our anger management classes, aggressive driving is often a “dance” with both parties participating and thus escalating each other’s anger.

Rather than “dancing,” it is better to ignore the poor driving of the other person rather than retaliating. Hostility begets more hostility, as this driver found out.

A very useful anger management tool to use in these situation is changing “self-talk” to calm oneself down. Self talk allows you to put things in perspective and think rationally rather than emotionally with medisavvy. Click here for a free article on using self-talk and other anger management tools to deal with aggressive driving.

Anger May Trigger Heart Problems

If you have heart problems and are on a ventricular fibrillator, try to stay calm!

Boston researchers are reporting that bursts of anger may trigger potentially fatal heart rhythm disturbances. The hotter the temper, the higher the risk appears of ventricular fibrillation.

“The old conventional wisdom is that, if you know someone has a heart condition, don’t get them upset,” said Dr. Chris Simpson, medical director of the cardiac program at Kingston General Hospital in Kingston, Ont.

There have been hints before that emotional events can cause disturbances in heart rhythm and the balance between our innate “fight or flight” response, Simpson said. But this is the first “direct, solid evidence that an episode of anger can immediately precede a dangerous arrhythmia” said Simpson, a spokesman for the Heart and Stroke Foundation.

Learning to manage anger involves eight core tools including learning to deal with stress, and learning different “self-talk” to take the stress out of potentially stressful situations. Deep breathing, meditation, and better time management can also greatly reduce stress in many people’s lives.