Learned OptimismA Study by Dr. Marvin Seligman

Two ways of life

Optimism

Pessimism

The Optimism Test

http://www.stanford.edu/class/msande271/onlinetools/LearnedOpt.html

How do you react to bad events?

Optimist

Permanence (bad events) Pessimist

Temporary Persist forever

My boss is a bastard

My boss is in a bad mood today

PmB: Permanence Bad (7)◦ 0-1 very optimistic◦ 4 average◦ 7-8 very pessimistic

PmG: Permanence Good (4)◦ 7-8 very optimistic◦ 4-5 average◦ 0-1 very pessimistic

Permanence Score

Optimist

PervasivenessPessimist

Good event Universal

Teacher x is unfair.

Specific

Bad event All teachers are unfair.

PvB: Pervasiveness Bad (4)◦ 0-1 very optimistic◦ 4 average◦ 7-8 very pessimistic

PvG: Pervasiveness Good (3)◦ 7-8 very optimistic◦ 4-5 average◦ 0-1 very pessimistic

Pervasiveness

PvB + PmB

0-2 very hopeful

12-16 severely hopeless (11)

Hope

People who make permanent and universal explanations for their troubles

tend to collapse under pressure

The Hopeless

When bad things happen, do we blame ourselves?

If so, do we lose self-esteem when bad events strike?

Personalization

“I’m stupid”

vs

“You’re stupid”

Responsibility for our actions

Depressives tend to take way more responsibility for bad events than is realistic

Responsibility for our actions

HighLow

Realistic Depressives

0-1 very high self esteem

4 average (4)

7-8 very low self esteem

PsB = Personalization Bad

7-8 very high self esteem

4-5 average

0-1 very low self esteem (2)

PsG = Personalization Good

Good-Bad

Above 8 very optimistic. 6 – 7 optimistic

3-5 average

0 or below very pessimistic (-6)prone to depression

Total Score

Pessimists see reality !

Benefits of Pessimism

Non-depressed people

Believe they have more control than they do

Overestimated their performance

Reality

Companies need pessimists to survive◦ Finance◦ Compliance

Pessimism keeps you alive ◦ airlines

Pessimism works

if you are pessimistic….

But...

May be depressed

May be achieving less

Your talent Effort Achievement

May have weakened physical health and it gets worse with age.

Your health

Life may not be as pleasurable

Bad life events Children may suffering bad life events

(divorce, family deaths, etc)

will do worst

Pessimism in children’s life But also children who see bad events as

permanent, pervasive and personal

Will over time get depressed and do badly

At School Explanatory style is

as much of a predictor of success

as SAT’s or IQ tests

At Work: Met Life study Group A: Regular force

◦ Pass Career Profile, insurance industry test

Group B: Special Force◦ Failed Career Profile◦ Would not usually be hired anywhere else

◦ But scored top half of the optimism test.

Special force At Work 1st year

◦ Outsold the pessimists in the regular force by 21%

2nd year◦ Outsold the pessimists by 57%

Health: Nursing home study The First Floor

◦ Extra control and choice in their lives

◦ Have to choose omeletes or scrambled eggs for breakfast the night before

◦ Have to choose the film to watch before

◦ Pick plants if you want and you have to water it.

Health: Nursing home study The Second Floor

◦ The same added extra good things but…

◦ Omelettes on Mon, Wed, and Fri.◦ Scrambled eggs on the other days

◦ Residents from left corridor go Wednesday for the film.◦ Those from right corridor Thursday.

◦ Nurse waters plants in the room

Eighteen months later… The First Floor

◦ With choice and control

More active and happier

Lived longer

I am pessimistic.

And I think I’m born with it.

Really?

Children are …

From 9 to 12 years old boys and girls

Total average is

13.5

But they are open to

Adults’ criticism◦ Teacher and parents

Life crises

And mother’s explanatory style

Mummy, there’s a dent on my side of the car.

Damn, Bob will kill me. Daddy told you to always park his new car

far away from the other cars Damn, things like this always happen to me.

I’m so lazy, I just want to carry groceries a few feet, not a hundred yards. I’m so stupid.

How to become more optimistic

ABC

Adversity

Beliefs

Consequences

Identify ABC

A: Someone cuts you off while you are driving

B: You think “______________”

C: You get pissed off and honk your horn

Record your ABC

A: I broke the build. Int. server is not working this morning.

B: Why didn’t I notice it yesterday. I am careless and stupid. I have fix it now, and We lost half-day.

C: I feel stupid and unprofessional. I’m depressed

Dispute your beliefs

Argue with yourself

Look for alternative explanations, de-catastrophize

Change your Belifes

A: I broke the build. Int. server is not working this morning.

B: I was working very hard and got exhausted in the afternoon. I learned that maintanable pace is important. I know what’s broken, so I can fix it very quickly.

C: I feel relieved. I learn a lesson and am a better developer now.

Homework

Record your ABC

Evaluate your ABC and dispute it