Optimism doesn’t mean ignoring what hurts — it means holding on to the hope that things can get better. And yes, that hope can make a difference by making things feel a little more manageable as we heal.
When we think about healing from trauma, optimism might not be the first thing that comes to mind. After all, trauma can leave us feeling anything but hopeful. Post-Traumatic Stress Disorder (PTSD) is a mental health condition that can develop after experiencing or witnessing a distressing event, often showing up as flashbacks, anxiety, or emotional numbness. However, researchers looked at results from 154 different studies and found that people who are more optimistic showed 29% fewer PTSD symptoms—think fewer flashbacks, panic attacks, or moments of feeling totally numb— than those who weren’t, even after really stressful events. The takeaway? Their tough moments were milder and happened less often, which makes everyday tasks like staying focused at work, sleeping throughout the night, and hanging out with friends a lot easier.
Beyond optimism, they also pinpointed that people with coping‑specific self‑efficacy—that gut‑level “I can handle this crisis right now”—experienced about half as many symptoms. People with more hope, meaning they had both motivation and a clear roadmap to reach their goals, saw about a third fewer symptoms, and people with general self‑efficacy, a broader “I’ve got what it takes” confidence, experienced around a quarter fewer symptoms. So, while today we’re focusing on that simple glass-half-full mindset—optimism—it’s worth remembering that approaching recovery with coping confidence and a hopeful plan can lead to even greater progress.
At times, optimism can be associated with bumper-sticker slogans, like “good vibes only”, “everything happens for a reason”, and “brush it off”. But forcing a smile and skipping over very real emotions (e.g, pain, grief, etc.) isn’t optimism—it’s toxic positivity. Toxic positivity is when people feel pressured to pretend everything is fine rather than process their feelings.
Optimism looks more like saying, “Things are awful, and they might still improve”. The optimistic mindset co-exists with other feelings like grief, rage, or numbness while being open to change. Though optimism helps, it is not a replacement for treatments like cognitive behavioral therapy or professional support, especially for severe PTSD symptoms or active crises. It’s also important to recognize that these treatments may not be effective for everyone.
What can I do to work towards optimism?
- Try the “Best Possible Self” exercise by imagining and writing about your life a year from now, where everything has gone as well as possible. In a review of 29 studies, those who completed the exercisefelt noticeably happier and more optimistic for up to a week afterwards. Just a heads-up: picturing your ideal future can sometimes stir-up unresolved feelings. So if this happens, pause, take a moment to note what you’re feeling and step away to take a breather (maybe take a quick walk, or talk to a supporting friend). When you feel up to it, you can give it another try or if it doesn’t feel right for you, it’s perfectly okay to move on and skip it altogether; this exercise isn’t one-size-fits-all. Also, if life doesn’t match what you imagine, be gentle with yourself – this exercise is just a way to explore possibilities, not a promise you have to live up to.
- Keep a gratitude journal by spending 5 to 10 minutes each day jotting down three things you’re grateful for, no matter how small or big. In a ten-week study, people who jotted down five blessings weekly experienced greater optimism, more physical activity, and fewer illness symptoms than those writing about things that annoyed them or recent events that “affected” them.
- Break bigger tasks into smaller, achievable goals that are easier to complete. Then, when you’re done, check them off your list. Research by Teresa Amabile and Steven Kramer shows that celebrating small wins releases dopamine, creating a good habit for staying positive. Other benefits they found were boosted confidence, resiliency, and improved well-being.
- Try Seligman’s ABCDE model when a negative thought pops up.
- A – Objectively describe the who, what, when, and where of the event
- B – Write down verbatim what you were telling yourself in the moment
- C – List exactly how you felt and what you did after those beliefs kicked in (e.g., emotions to behaviors)
- D – Challenge your belief by noting evidence against it (e.g., a more hopeful angle)
- E – Observe how your mood, energy, and possible next steps improved during the exercise
- Practice positive self-talk and affirmations by noticing your “self-talk traps” (e.g., personalizing or catastrophizing), then reframe those thoughts. For example, someone may think, “I will never get this right”, but a reframed thought would be “This is just practice, and each attempt helps me improve”.
What if optimism feels impossible today?
- Acknowledge what you’re feeling instead of pushing away your feelings. It can be tempting to ignore those feelings. However, putting a name to them and sitting with them can help. Holding space for difficult feelings increases emotional clarity, improves regulation, and reduces long-term stress.
- Reach out for support from friends, family, professionals, or online peers. Even a brief check-in with someone can remind you that you’re not alone.
- Be gentle with yourself because healing isn’t always smooth or predictable. Some days, it will feel like you took two steps forward to take three steps back. On hard days, your only goal may be getting through the day. Remember to celebrate that you’re here trying, and celebrate when you make it to the next day.
Optimism doesn’t erase or ignore trauma, but it provides momentum towards healing. When a person pairs optimism with therapy or self-care, it opens a pathway to growth. By combining methods like gratitude, envisioning our best selves, celebrating small wins, and practicing positive self-talk, we are creating our own mental health toolkit that softens trauma’s impact on our lives and helps us move forward, one hopeful step at a time.
Further reading:
Verywell Mind – How to Find Emotional Healing
