Practical Optimism: The Art, Science, and Practice of Exceptional Well-Being: Varma M.D., Sue:
Many people seem naturally positive, handling stress and setbacks with ease. But according to psychiatrist Dr. Sue Varma, optimism is not just a personality trait you are born with—it is a skill that can be learned and practiced.
Dr. Varma calls this approach “practical optimism,” a realistic mindset that helps people deal with everyday stress, difficult situations, and even major life challenges without falling into negativity or fake positivity.
Unlike “toxic positivity,” practical optimism does not mean pretending everything is perfect. Instead, it encourages people to face reality honestly while still believing they can handle problems and move forward.
Dr. Varma developed this framework after more than 20 years of working in mental health, including helping survivors and first responders after the September 11 attacks. During that time, she noticed that some people managed hardship better than others because they had a strong sense of purpose and meaningful connections.
According to her, only about 25% of optimism is genetic. The remaining 75% can be learned through habits, mindset shifts, and daily actions.
What Is Practical Optimism?
Practical optimism is a balanced way of thinking. It combines hope with realistic action.
Dr. Varma explains that extreme optimists may ignore problems, while extreme pessimists often become stuck in fear and overthinking. Practical optimists sit in the middle — they acknowledge difficulties but still take practical steps to improve the situation.
For example, if someone receives a borderline cholesterol report:
- An extreme optimist may ignore it completely.
- An extreme pessimist may avoid visiting the doctor out of fear.
- A practical optimist accepts the situation and takes healthy action, such as improving diet, exercising, or consulting a doctor.
This mindset helps people assess risks more accurately and build confidence in their ability to cope with challenges.
Why Optimism Matters
Research suggests that optimism can have major health benefits.
Studies have linked optimism to:
- Lower risk of heart disease and stroke
- Reduced risk of dementia
- Longer lifespan
- Better immune function
- Improved mental health
- Healthier relationships
- Lower anxiety and depression levels
Experts believe optimistic people are more likely to take positive actions for their health and well-being.
The Eight Pillars of Practical Optimism
Dr. Varma’s practical optimism framework is built around eight key pillars:
1. Purpose
Having clear goals and meaning in life — even small daily goals — can improve motivation and happiness.
2. Processing Emotions
Dr. Varma recommends a four-step approach:
- Name the emotion
- Claim how it affects you
- Tame it through calming activities
- Reframe the situation if possible
Sometimes problems cannot be fixed, and learning acceptance is also important.
3. Problem-Solving
Practical optimism focuses on taking action instead of staying stuck in fear or overthinking.
4. Pride Through Self-Compassion
Being kind to yourself helps reduce shame, perfectionism, and stress.
5. Proficiency
Building confidence through learning and improving skills can strengthen mental resilience.
6. Presence
Staying focused in the present moment reduces mental clutter and stress.
7. People
Strong relationships and meaningful social connections play a major role in emotional well-being.
8. Healthy Habits
Dr. Varma encourages four daily mental health habits:
- Mindfulness
- Meaningful engagement with others
- Mastery through hobbies or learning
- Movement and exercise
Even 10 minutes a day can make a difference.
A Practical Way To Become More Optimistic
One exercise Dr. Varma recommends is visualizing the “best possible scenario.” Instead of focusing only on worst-case outcomes, people should imagine themselves successfully solving a problem and achieving their goals.
She also encourages “borrowed mastery,” which means remembering strengths from one part of life to build confidence in another.
For example, someone struggling emotionally may still be a loyal friend, a caring parent, or a dependable coworker—and recognizing those strengths can improve self-belief.
Final Thoughts
Dr. Varma says practical optimism is not about ignoring pain or pretending life is easy. It is about facing challenges honestly while believing you can move through them with purpose, action, and resilience.
Like exercise or yoga, optimism requires regular practice. But over time, small daily habits can help people feel stronger, calmer, and more hopeful about life.
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