Can You Become a "Practical" Optimist?
Hello Happiness Lab listeners,
What if optimism isn't just a personality trait you're born with, but a set of skills you can develop? This week, I sat down with the psychiatrist Dr. Sue Varma, whose work with 9/11 first responders led her to a surprising discovery about resilience and optimism that can help all of us navigate life's challenges.
As the first medical director of the the World Trade Center Mental Health Program at NYU Langone Health, she noticed something fascinating: while some survivors developed PTSD and depression, others showed remarkable resilience. What made the difference wasn't just genetics or luck—it was a set of specific skills and mindset shifts that we can all learn to develop.
Here’s your companion guide for the episode with Dr. Sue Varma, “Can You Become a "Practical" Optimist?.”
What is Practical Optimism?
Practical optimism is the practice of translating positive outlooks into positive outcomes through action. It's a skill set we can all develop—even those of us who naturally lean toward pessimism.
Processing Your Emotions: Name It, Claim It, Tame It, Reframe It
One pillar of practical optimism that resonated with me involves befriending our negative emotions rather than avoiding them using Sue’s “Name It, Claim It, Tame It, Reframe It” catchphrase:
Name it: Identify what situation triggered you to feel your emotion.
Claim it: Where do you feel this emotion in your body? We experience emotions as physical sensations—tension in the shoulders, a knot in the stomach, a tightening in the chest.
Tame it: Instead of repeating the cycle of emotion, break ruminative loops with self-soothing activities. A five-minute walk, a brief meditation, or calling a supportive friend can help.
Reframe it: Look at the situation from a different perspective if you can. This isn't about finding a silver lining for every tragedy, but asking: "Is there another way I could interpret this?" Sometimes rejection is really just redirection.
Manage your emotions before they manage you. — Dr. Sue Varma
Building Self-Efficacy: Believing in Your Capacity to Change
Another key pillar of practical optimism is proficiency— your belief in your ability to handle challenges and create positive outcomes. This connects to what psychologists call "self-efficacy."
To strengthen self-efficacy, focus on validating the challenges you’re facing, allowing yourself to rest, and taking care of your physical needs. If you’re feeling stuck, stay flexible and remember a piece of advice that Sue told one of her patients — write your purpose in pen, but your path in pencil.
You can listen to our entire conversation on The Happiness Lab episode, “Can You Become a "Practical" Optimist?.” And don’t forget to check out Dr. Sue Varma's book, Practical Optimism: The Art, Science, and Practice of Exceptional Well-Being, for more strategies to build resilience in everyday life.
Looking for more?
You can find all our companion guides from this season of The Happiness Lab on DrLaurieSantos.com/Newsletter.
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