A Study by Dr. Marvin Seligman Learned Optimism A 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?

Permanence (bad events) Optimist Pessimist Temporary Persist forever My boss is in a bad mood today My boss is a bastard

Permanence Score PmB: Permanence Bad (7) PmG: Permanence Good (4) 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

Pervasiveness Optimist Pessimist Good event Universal Specific Bad event Teacher x is unfair. All teachers are unfair.

Pervasiveness PvB: Pervasiveness Bad (4) PvG: Pervasiveness Good (3) 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

Hope PvB + PmB 0-2 very hopeful 12-16 severely hopeless (11)

The Hopeless People who make permanent and universal explanations for their troubles tend to collapse under pressure

Personalization When bad things happen, do we blame ourselves? If so, do we lose self-esteem when bad events strike?

Responsibility for our actions “I’m stupid” vs “You’re stupid”

Responsibility for our actions Realistic Depressives Low High Depressives tend to take way more responsibility for bad events than is realistic

PsB = Personalization Bad 0-1 very high self esteem 4 average (4) 7-8 very low self esteem

PsG = Personalization Good 7-8 very high self esteem 4-5 average 0-1 very low self esteem (2)

Total Score Good-Bad Above 8 very optimistic. 6 – 7 optimistic 3-5 average 0 or below very pessimistic (-6) prone to depression

Pessimists see reality ! Benefits of Pessimism Pessimists see reality !

Reality Non-depressed people Believe they have more control than they do Overestimated their performance

Pessimism works Companies need pessimists to survive Finance Compliance Pessimism keeps you alive airlines

if you are pessimistic…. But... if you are pessimistic….

May be depressed

May be achieving less Your talent Effort Achievement

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

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 Group B: Special 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 2nd 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 … 13.5 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