It may seem that some people are naturally optimistic, breezing through hardships while others struggle. However, optimism is not necessarily an innate trait; it can be learned and practiced. This is the core idea behind "practical optimism," a framework developed by psychiatrist Dr. Sue Varma. She believes it can transform how individuals approach daily stress and major adversity. Practical optimism is realistic, actionable, and the opposite of toxic positivity.
What Is Practical Optimism?
Dr. Varma explains that practical optimism is a proactive, deliberate, and mindful approach to life. Only 25% of optimism is genetic; the rest is learned. She developed her framework over 20 years of clinical practice, starting as the medical director of the 9/11 mental health program at NYU. While treating first responders and civilians for PTSD, depression, and anxiety, she noticed a subset of survivors who did not develop severe mental health symptoms. One woman attributed her resilience to having a sense of purpose. This notion became the foundation of the eight pillars of practical optimism.
Practical optimism is not about telling yourself everything will be fine when it won't. It differs from resilience, which focuses on bouncing back to a baseline. Instead, practical optimism aims to thrive in the face of adversity. It is also distinct from toxic positivity, which dismisses genuine emotions. Practical optimism involves a realistic assessment of situations and taking action.
Benefits of Practical Optimism
Research supports the benefits of an optimistic outlook. Optimists have a 35% lower risk of heart attack, stroke, and cardiovascular death. A 2026 study found that optimistic people had nearly a 40% lower risk of dementia. Optimists also live 11 to 15% longer and have better immune function, wound healing, and relationships. Since 75% of optimism is learned, these skills are accessible to everyone.
The Eight Pillars of Practical Optimism
Dr. Varma's framework consists of eight pillars, an action plan from intention to reality.
1. Purpose
Purpose can be big (life goals) or small (daily intentions). It includes experiencing joy and pleasure, not just accomplishing tasks.
2. Processing Emotions
This involves four steps: name the emotion, claim where it manifests in the body, tame it with meditation or journaling, and reframe it. If no positive spin exists, accept it as a truth to be accepted.
3. Problem-Solving
Combine intuition, logic, and emotional regulation to take action.
4. Pride
Self-compassion builds stable self-worth, countering perfectionism and social comparisons.
5. Proficiency
Focus on building confidence in your abilities.
6. Presence
Cut mental clutter and reclaim attention.
7. People
Cultivate relationships and a sense of belonging.
8. Practicing Healthy Habits
The four M's of mental health: mindfulness, meaningful engagement, mastery, and movement. Ten minutes daily is nonnegotiable.
How to Practice Practical Optimism
Dr. Varma recommends a "best possible scenario" visualization: envision a problem, the path to solve it, and the solution with positive emotions. She also suggests "borrowed mastery"—drawing on accomplishments in one area to boost confidence in another. Practical optimism requires active practice, much like yoga. It is not easy, but it is worth learning.
