“Coach,” asked Jed, “we know that some people make little progress no matter how hard they try. What’s going on?”

“Well, nothing of what we’ve talked regarding traps means it’s easy to overcome them. People just have to trust the process. And trust their mentors and coaches. Lack of trust leads to pessimism.

“Pessimism refers to a tendency to see and expect negative outcomes, have a negative outlook on life, and dwell on the unfavorable aspects of situations. We are trained to prepare for the worst. And in a real sense, we value people in our team who are inclined to find the bugs, to catch the rest of us in our wishful thinking. But after considering the worst, the pessimist continues to think what if we fail; the realist, on the other hand, asks what if we succeed. It’s a mindset, one that’s habitual, which makes the pessimist what he is; the habit of tending to focus on the worst-case scenarios and anticipate failure or disappointment.

“Here are some risk factors associated with pessimism and techniques to address this mindset:

Risk factors for Pessimism:

1. Previous negative experiences: Past negative experiences or traumas can cause a person to habitually anticipate similar negative outcomes in the future.
2. Cognitive biases: Cognitive biases, such as the negativity bias or the confirmation bias, can reinforce pessimistic thinking by selectively focusing on negative information or interpreting situations in a negative light.
3. Learned behavior: Growing up in an environment where pessimism was prevalent or being influenced by pessimistic individuals can shape one’s own tendency toward pessimistic thinking.
4. Perfectionism: Striving for perfection and having unrealistic expectations can lead to disappointment and reinforce pessimistic thinking patterns.
5. Low self-esteem: Individuals with low self-esteem may be more prone to pessimistic thinking, as they may lack confidence in their abilities and anticipate negative outcomes.

Some ways to address pessimism:

1. Self-awareness: Develop awareness of your pessimistic thoughts and beliefs. Pay attention to the negative patterns and recognize when you are engaging in pessimistic thinking.
2. Cognitive restructuring: Challenge and reframe negative thoughts. Evaluate the evidence supporting your pessimistic beliefs and seek alternative, more balanced perspectives. Replace catastrophic thinking with more realistic and optimistic thoughts.
3. Positive self-talk: Practice positive self-talk and affirmations. Counteract negative thoughts with positive statements and reminders of your strengths and past successes.
4. Gratitude practice: Cultivate a gratitude practice to shift your focus towards the positive aspects of life. Regularly identify and appreciate the things you are grateful for, no matter how small they may seem.
5. Optimistic visualization: Engage in visualization exercises where you imagine positive outcomes and successful experiences. Visualize yourself overcoming challenges and achieving your goals.
6. Surround yourself with positivity: Surround yourself with positive and optimistic people. Their energy and perspective can influence your own outlook and help counterbalance pessimistic thinking.
7. Balance realism and optimism: Strive for a balanced approach that acknowledges both the positive and negative aspects of situations. Avoid extreme thinking and embrace a more realistic and nuanced view.
8. Focus on solutions: Instead of dwelling on problems, shift your focus to identifying solutions and taking proactive steps. Break down larger challenges into manageable tasks and celebrate each small victory along the way.
9. Challenge cognitive biases: Recognize and challenge cognitive biases that contribute to pessimism, such as the negativity bias or the tendency to overlook positive evidence. Seek a more balanced and objective view of situations.
10. Seek support: If pessimism significantly impacts your daily life, relationships, or mental well-being, consider seeking support from a therapist or counselor. They can provide guidance, help you explore underlying causes, and teach you additional strategies to address pessimistic thinking.

“You will find that some of your colleagues can sometimes be very pessimistic because they’re simply having a bad day. Or they must deliver on tasks over which they have little experience. Some people are naturally excited by such challenges, but most of us who aren’t are just tired. Hear them out. It’s not necessarily a habit, that’s what I’m saying.

“Remember that overcoming pessimism is a gradual process that requires consistent effort and self-compassion. By challenging negative thoughts, cultivating gratitude, practicing optimism, and seeking support when needed.”

(Q.C. 230702)