Learned Optimism

1. Learned Optimism Based on the book by Martin Seligman

3. For Example: The story of Elizabeth Instead of defending herself, she collapsed inwardly This experience served to reinforce her negative view Pessimistic prophecies are self-fulfilling

4. Depression Severe depression is 10 times more prevalent today than it was 50 years ago It strikes a full decade earlier in life We are still evolving in our understanding of the causes, and cures for, depression

5. Freud�s theory of depression This was the prevalent view until very recently (it is 100 years old) The rage toward the mother is turned inwards Unresolved childhood conflicts By the way, he had some crazy theories!

6. The biomedical theory Depression is an illness of the body Comes from inherited biochemical defect (perhaps on chromosome #11) �chemical imbalance� Drugs and ECT (electro convulsive therapy) are moderately effective remedies

7. The problem with these theories Drugs and ECT have side effects Not everyone has inherited their depression Mild depressions don�t always respond to drugs Antidepressants aren�t �addictive�, but depression often returns when not taking them The person credits the drugs, not themselves, for their recovery

8. What if depression is simply a result of how we interpret life�s events?

9. Achievement Is achievement just a combination of talent and desire? Studies have found that if optimism is missing, achievement will not be as high Optimism is as much of a predictor of achievement as aptitude tests

10. What is Optimism? It is not just a rediscovery of �The Power of Positive Thinking� Not affirmations It is your interpretation of failures and successes

11. The Optimism Test

12. Permanence Optimists believe that bad events are temporary, pessimists believe they will persist forever �My boss is a bastard� vs �My boss is in a bad mood today� Always and never - sometimes and lately

13. PmB = Permanence Bad 0-1 very optimistic 4 average 7-8 very pessimistic

14. PmG = Permanence Good 7-8 very optimistic 4-5 average 0-1 very pessimistic

15. Pervasiveness Specific vs universal �all teachers are unfair� vs �Michelle Joyce is unfair� Do you catastrophize?

16. PvB = Pervasiveness Bad 0-1 very optimistic 4 average 7-8 very pessimistic

17. PvG = Pervasiveness Good 7-8 very optimistic 4-5 average 0-1 very pessimistic

18. Hope Score PvB + PmB 0-2 very hopeful 12-16 severely hopeless People who make permanent and universal explanations for their troubles tend to collapse under pressure, both for a long time and across situations

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

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

21. PsG = Personalization Good 7-8 very high self esteem 4-5 average 0-1 very low self esteem

22. Total Score G-B Above 8 is very optimistic 3-5 is average 0 or below is very pessimistic, prone to depression

23. What if you are pessimistic? May be depressed May be achieving less than your talents warrant May have weakened physical health (gets worse with age) Life may not be as pleasurable But there is good news� you can change!

24. Benefits Pessimism Depressed people may see reality Non-depressed people believe they have more control than they do A study of depressed and non-depressed people in a panel discussion�. Non-depressed people overestimated their performance, while depressed people did not Most companies need pessimists to survive Obviously, there are situations where pessimism keeps you alive (ie - airlines) Children are not pessimistic

25. Evolution and Pessimism Our emotional makeup has been shaped catastrophe (heat, cold, drought, etc) Those who survived worried incessantly about the future, even on pleasant, sunny days

26. Success at Work Met Life study Used to test potential salesmen for aptitude and motivation. Put together a �special force� who scored low on their tests, but high in optimism The �special force� outsold and outstayed normal employees

27. School Children who see bad events as permanent, pervasive and personal will over time get depressed and do badly Children suffering bad life events (divorce, family deaths, etc) will do worst Explanatory style is as much of a predictor of success as SAT�s or IQ tests

28. Sports Berkeley swimmers study Teams can have a measurable explanatory style that can predict how well they perform under pressure

29. Health Nursing home study (patients with control did better than those who were given a �helpless� lifestyle) The group with control was happier and more active. They lived longer.

30. How to become more optimistic Examine the ABC�s (adversity, beliefs, consequences) A: Someone cuts you off while you are driving B: You think �______________� C: You get pissed off and honk your horn

31. Disputing your beliefs You can�t do it if you aren�t aware they exist See the link between your belief and how your feel Distract yourself Argue with yourself Keep a written record of your ABC�s each day. Try on different beliefs in each situation and see how you feel With distance you can see your distortions Look for alternative explanations, decatastrophize

32. Homework Read the article Stress and Workaholism Write a one page reaction paper