This week: learning how to find hope and feel more optimistic in spite of challenges (at home and in the wider world). So, let’s talk!  😃

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LISTEN TO THE EPISODE

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TRANSCRIPT

How to cultivate greater optimism

What’s the secret to staying hopeful in tough times? Is it really possible to be more positive and optimistic, even when the world feels like a hot mess? And can you learn to be more optimistic?

Well, in this episode you’ll discover not just how to improve your optimism but also why being optimistic is so important for good mental health. So, let’s talk about cultivating optimism!

Hello and welcome to another episode of Let’s Talk About Mental Health, I’m Jeremy Godwin and thanks for joining me!

If you’re new here, I’m a counsellor and writer, and I focus on do-it-yourself mental health care — the stuff you can do to tackle issues and improve your mental wellbeing. I share practical tips based on quality research, plus my own experience with anxiety and depression, and you won’t hear interviews or random opinions here; just simple tips that actually work.

So, let’s talk about how to cultivate greater optimism!

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Are you someone who naturally sees the glass as half full? Or, do you tend to just assume the glass is most definitely cracked and leaking… and probably contaminated as well?!  

Optimism can get a bad reputation sometimes, as if it’s just ‘wishful thinking’ or ‘ignoring reality’. But real optimism — the kind that genuinely helps your mental health — isn’t about pretending everything is fine. It’s about choosing to believe that things can and will improve, even when life feels overwhelming. And let’s be honest, these days, a lot of people are struggling to feel hopeful. Between global instability, financial stress, and the general chaos of modern life, it’s easy to fall into a cycle of negativity and emotional exhaustion. But here’s the thing: optimism isn’t just a personality trait. It’s something you can build, through conscious choices and daily habits. And doing so isn’t just good for your mood — it’s essential for your mental wellbeing.  

In this episode, I’m exploring how to cultivate optimism in a way that’s practical and realistic, and that actually works — because this isn’t about delusional positivity, it’s about resilience and realistic optimism. You’ll learn what optimism really means, why it matters so much for your mental health, and how to develop a more hopeful mindset… even when the world feels like a bit of a dumpster fire. 

Because while you can’t control everything that happens around you, you can control how you respond — and that makes all the difference to your mental health.

First, let’s get onto the same page with some definitions and let’s talk about… 

What does cultivating optimism mean? 

OK, so, optimism is the mindset of expecting good things to happen and believing that challenges can be overcome, even when life is difficult. It’s not about ignoring reality or pretending that everything is perfect — it’s about choosing to focus on possibilities and solutions, rather than dwelling on limitations and problems.

Now… cultivating optimism means that you’re actively training your mind to focus on hope and positivity, rather than getting stuck in negativity or fear. It’s a practice of reframing challenges, seeking out the positives (even in tough situations), and developing habits that support a more hopeful and resilient outlook on life.

So, have you ever noticed how some people seem to be able to bounce back from setbacks like they’ve got a built-in emotional trampoline, while others spiral into doom and gloom at the first sign of trouble? That’s optimism at play, and it’s really about focusing on what can be done rather than what can’t… and to believe — genuinely believe — that things can get better; not because you’re being naïve, but because you understand that your mindset shapes your reality.  

So, what does it actually mean to cultivate greater optimism? Well, think of it like gardening. If you want tomatoes, you don’t just hope they magically appear — you plant the seeds, you water them, and you make sure they get enough sunlight. Optimism works the same way. It’s not a personality trait you either have or don’t have; it’s a practice. And like any practice, it takes effort, consistency, and sometimes reminding yourself that you really don’t want to go back to that cynical mindset where every silver lining just looks like another storm cloud in disguise.  

Practically speaking, this is about consciously shifting your focus. It means paying attention to what’s going right in your life rather than obsessing over what’s wrong. It’s catching those negative thoughts before they drag you down and asking yourself, “Is there another way to look at this?” It’s choosing to see setbacks as learning experiences rather than personal failures. So, for example, let’s say you apply for a job and you don’t get it. A pessimistic mindset would say, “I’m terrible at interviews. No one will ever hire me, so why do I even bother?” But an optimistic mindset might say, “OK, that didn’t go how I wanted, but at least I got interview experience. I’ll ask for feedback, and do better next time.” See the difference? One mindset closes doors, the other keeps them open.  

And so what does optimism feel like? Well, it feels lighter. It doesn’t mean you never feel sad, anxious, or frustrated — it just means you don’t let those emotions have the final say. It means that you remind yourself that feelings are temporary, that you’ve overcome challenges before, and that whatever you’re facing now isn’t the end of the story. And yes, some days will still be tough. Some days you’ll feel more “Hit Me Baby One More Time” than “Stronger” (shoutout to Britney for giving us both moods in one career, but I digress!). 

But optimism gives you the ability to say, “This is hard, but I’ll get through it.”  

Now, in a mental health context, cultivating optimism is one of the most powerful things you can do to support your wellbeing. When your mindset leans towards hope and possibility, it changes the way you respond to stress and disappointment, and even how you handle the everyday grind of life. It gives you resilience — the emotional equivalent of bubble wrap, helping you absorb the shocks and bumps without breaking. It also helps reduce the likelihood of falling into patterns of chronic anxiety or depression because when you believe things can improve, you’re more likely to actively take steps to make that happen. It’s the difference between saying, “This situation is awful, and there’s nothing I can do” versus “This situation is difficult, but I have options.” That one small shift in thinking changes everything.  

So, optimism is about choosing to believe in your ability to handle life… no matter what it throws at you. And trust me, life will throw things at you. But you’re so much stronger than you think, and you have more control than you realise.

So, with that in mind, now let’s talk about…

Why does optimism matter?

Look, I think we all know that it’s incredibly easy to feel overwhelmed when the world seems to be lurching from one crisis to the next. There’s no sugar-coating it — things feel tough right now. Politics are more divisive than ever, global conflicts rage on, the cost of living keeps climbing, natural disasters feel like they’re happening more frequently than ever, discrimination is through the roof; I mean, I don’t want to be flippant here, but we’re even having to deal with the fact that the Spice Girls still haven’t released official footage from their 2008 reunion tour… these are dark times my friends, dark times. 

And so it’s no wonder that many people feel exhausted, frustrated, and disheartened. When you’re constantly being bombarded with bad news, optimism can feel… well, a bit naïve. Like it’s something for people who haven’t been paying attention.

But, like I said earlier, optimism isn’t about ignoring reality; it’s about choosing to believe that things can improve, even when that might seem impossible. 

And that belief isn’t just comforting — it’s crucial for your mental health and wellbeing.  

Because, at its core, optimism is what keeps you moving forward. Without it, life starts to feel like an uphill battle with no summit in sight. When you believe that things will never change, that nothing you do makes a difference, or that the future is just a slow-motion disaster waiting to unfold, it’s easy to become stuck in hopelessness. And that’s when your mental health takes a serious hit. A lack of optimism fuels anxiety, stress, and depression because it robs you of agency — it convinces you that regardless of what you do, it won’t matter. 

But the truth is that your mindset does matter. Your thoughts shape your emotions, your emotions shape your actions, and your actions shape your life. Choosing optimism isn’t about blind faith; it’s about taking back control over how you respond to the world around you.  

This is why actively cultivating optimism is so important — because optimism doesn’t ‘just happen’. It’s not something you either have or don’t have; it’s something you create. It’s a choice, made over and over again, to look for possibilities instead of problems, to focus on progress instead of defeat, and to believe that your actions — no matter how small — can make a difference. And let’s be honest, when things are tough, the easiest thing to do is to spiral into negativity. It takes real effort to push back against that and say, “No, I’m not giving up. I will not let fear, despair, or cynicism dictate how I live my life.” But that effort is worth it, because optimism gives you the resilience to keep going.  

In mental health terms, optimism holds you up when things start to crumble. Studies have shown that people with a more optimistic outlook tend to have lower levels of stress, better physical health, and even stronger immune systems, and they’re more likely to take positive action in their lives — whether that’s looking for solutions instead of dwelling on problems, reaching out for support when they need it, or simply getting back up after a setback. And, crucially, optimism helps to counterbalance the overwhelming negativity that’s so easy to absorb from the world around us. In a time when bad news seems to be relentless, cultivating optimism is an act of self-preservation.  

And the benefits? Well, they’re huge. Actively focusing on optimism can help reduce stress, lower the risk of depression and anxiety, improve resilience, and even enhance your overall wellbeing. It encourages a more hopeful and proactive mindset, making it easier to navigate life’s challenges without feeling completely defeated. Optimistic people tend to be more adaptable, more open to new opportunities, and more likely to find meaning and purpose in difficult situations. And, on a practical level, optimism makes life feel lighter. It doesn’t make problems disappear, but it makes them easier to face.  

So, if you find yourself feeling emotionally exhausted, if you’re struggling to see the point in even trying, if you’re tempted to throw your hands up and say, “What’s the use?” — well, this is exactly when optimism matters most.

Because hope isn’t just something you have; it’s something you do. It’s a choice. And yes, some days will be harder than others. But that’s OK. The goal isn’t to be relentlessly positive all the time — the goal is to keep going. To keep looking for the light, even when everything feels dark. To remind yourself that setbacks are temporary, that small actions do matter, and that — regardless of what’s happening in the world — you always have the power to shape your own life.  

Alright, so… how do you do all that? Well, let’s first take a quick break to hear from the brands who help me create this show each week…

AD BREAK [Note: Ads do not play if you have Spotify Premium or are an Official Supporter tier Patreon supporter]

And welcome back! Now let’s get into the how-to part of today’s episode and let’s talk about… 

How to improve your sense of optimism

OK, let’s talk about some practical ways to cultivate a more optimistic outlook on life, starting with… 

Reduce your exposure to negativity — let’s face it: if you constantly feed your mind with negativity, then it’s no surprise that optimism feels out of reach. Right now, many people are feeling drained because the world seems like a mess… and a huge part of that exhaustion comes from the sheer volume of bad news we consume. While it’s important to stay informed, there’s a difference between being aware of what’s happening and drowning in it. You don’t have to check the news every hour, or have alerts pop up on your phone, or scroll through endless social media debates that leave you feeling frustrated and hopeless. Try setting boundaries — maybe that means checking the headlines once a day and avoiding doom-scrolling at night. If social media is making you feel worse, take a break or unfollow accounts that only add to your stress… or, at the very least, and I say this nice and loudly so everyone can hear me in the back: stay out of the comments! Don’t read them! Because that’s where people go a bit loco, and you don’t need to be bombarded with all of that negativity and fury. What you focus on shapes your outlook, and if you’re constantly bombarded with negativity then your brain starts to expect the worst. Being selective about what you consume gives you space to focus on what’s within your control rather than getting lost in everything that isn’t. None of this is about pretending the world isn’t struggling; it’s about making sure you don’t lose yourself in the struggle. You can care about what’s happening without letting it consume you. OK, next…

Challenge negative thinking — so, your brain loves patterns… and if it’s used to expecting the worst, that’s exactly where it will go by default. Cultivating optimism means catching those negative thoughts before they run the show and questioning whether or not they’re actually true. When you find yourself thinking, “Nothing ever works out for me!” or “This is a disaster!”, stop and ask: “Is that really the case?” Often, negativity exaggerates things, making them seem far worse than they actually are. Instead, try reframing your thoughts — turn “This is impossible!” into “This is difficult, but I can figure it out.” This helps because the way you think directly impacts how you feel and act. Reframing isn’t about ignoring reality; it’s about making sure your thoughts are balanced and not overly pessimistic. Next…

Practice gratitude daily — gratitude shifts your focus from what’s missing to what’s already good in your life, and that shift is a powerful way to cultivate optimism. When you regularly acknowledge what you have to be grateful for, you train your brain to notice the positives instead of fixating on the negatives… which counteracts the brain’s natural tendency to dwell on problems. Try keeping a gratitude journal, listing three things you’re grateful for each day, or simply making a habit of noticing and appreciating the good moments as they happen. It doesn’t have to be big things — sometimes it’s just “That coffee was perfect!” or “Wow, I had a nice chat with that person!”. Small acknowledgements add up. I recently put out a short video about gratitude so I’ll leave a link to that if you want to learn more. Next…

Surround yourself with positive influences — the people you spend time with have a huge impact on your mindset; if you’re constantly around negativity — like people who complain all the time, shoot down ideas, or expect the worst — you’ll start absorbing that energy (plus they’ll probably suck the life out of you!). Cultivating optimism means being intentional about who you listen to. That doesn’t mean cutting people off entirely, but it does mean balancing out negativity with people who uplift and inspire you. If you don’t have many of those people in your life, seek them out — try books, podcasts, videos, or online communities that encourage a more hopeful way of thinking. OK, next…

Take action, even in small ways — optimism thrives when you feel capable of making a difference, but hopelessness creeps in when you feel powerless… so, one of the best ways to cultivate optimism is to take action — even in the smallest ways. If something in your life isn’t working, what’s one step you can take to improve it? If the state of the world is stressing you out, what’s one thing you can do to contribute positively? Even small actions — like donating to a cause you care about, volunteering, or simply making positive choices in your own life — can shift your mindset from “I can’t do anything” to “I can make a difference.” Next…

Look for the lesson in challenges — difficult experiences can either break you or teach you… sometimes, both. But optimism grows when you focus on what you can learn rather than what you’ve lost. When something doesn’t go as planned, ask yourself: “What can this teach me? How can I use this experience to grow?” This reframes setbacks as part of your learning process rather than proof that things are going wrong. The more you practice this, the more resilient and optimistic you become. Next…

Limit complaining — OK, so there’s a huge difference between venting and endlessly complaining: a quick vent can be cathartic, but dwelling on problems without looking for solutions keeps you stuck. Try becoming more aware of how often you complain and, when you catch yourself doing it, consider: “Is this something I can change?” If the answer is yes, focus on action. If the answer is no, focus on acceptance. This helps to stop you from reinforcing a negative mindset. OK, next…

Adopt a ‘One Day at a Time’ mindset — when the world feels overwhelming, focus on what’s right in front of you. Instead of thinking about everything that could possibly go wrong in the future, ask yourself: “What’s one good thing I can do today?” Taking life one day at a time makes optimism feel more manageable. You don’t have to have all the answers; you just have to keep moving forward. And, speaking of mindset, my next tip is… 

Adopt a ‘This Too Shall Pass’ mentality — when things feel overwhelming, remind yourself that nothing lasts forever; not the bad times, and not the good ones either. Adopting the mindset that ‘this too shall pass’ helps you maintain perspective during difficult moments. Remind yourself of past challenges you’ve overcome, or simply accept that all emotions and situations are temporary. This prevents you from catastrophising and getting stuck in the idea that things will never improve… because they will; they always do. Sometimes it just takes a while. OK, next…  

Reframe ‘failures’ as redirections — one of the biggest barriers to optimism is the fear of failure. But the truth is that failure is rarely ever the end — it’s often just a course correction. Instead of seeing setbacks as proof that you’re not good enough, try viewing them as valuable information. Ask yourself, “What can I learn from this?” or “How can I use this experience to improve next time?” This helps to keep you moving forward, instead of getting stuck in disappointment. Remember: every so-called failure brings you closer to success — if you let it. Next…

Get moving (even when you don’t feel like it!) — physical movement has a direct impact on your mindset; exercise releases endorphins, which naturally boost your mood, and even a short walk can help shift you out of a negative thought loop. If you’re feeling stuck in negativity, try stretching, going for a walk, or doing any movement that feels good to you. Physical activity isn’t just good for your body — it’s a really powerful tool for mental clarity and emotional balance. Plus, it’s harder to feel pessimistic when you’re physically energised. OK, next… 

Celebrate small wins — if you’re only waiting for big, life-changing moments to feel good about yourself, then you’re missing out on a huge source of optimism: your small wins. These are the little achievements that prove you’re making progress, even if it’s slow. Finished a difficult task? That’s a win. Chose a positive response instead of reacting with frustration? That’s a win. Got through the day when you didn’t really feel like it? That’s a massive win. Acknowledging your progress (no matter how small) builds your confidence and momentum, making it easier to stay optimistic. OK, next… 

Focus on what you can control — a lot of stress and pessimism comes from fixating on things that are outside of your control; what other people do, how the world is behaving, and whether or not things go the way you want them to. Instead of wasting energy on what you can’t change, redirect your focus to what you can; it’s truly the only way to protect your peace of mind. This could be as simple as improving your daily habits, setting boundaries, or deciding how you respond to challenges. Taking ownership of what you can control makes you feel more empowered and less helpless, which fuels greater optimism, and it helps you to feel more in control of creating your future (which, by the way, is a topic I covered recently in Episode 262). Next…

Be curious about life — curiosity is the opposite of pessimism; if you’re old enough to remember that Australian show The Curiosity Show from the 80s, you’ll know how happy those two dudes were (and if you’re judging me for being old enough to remember that far back, well… shut up!). When you’re pessimistic, you assume you already know how things will go (usually badly); but when you’re curious, you approach life with an open mind — asking, “What else is possible?” instead of just assuming the worst. Start noticing the world around you, asking questions, and seeking out new experiences. Curiosity shifts your focus from fear to possibility, making it easier to believe in positive outcomes. OK, next…

Limit ‘What If?’ thinking — it’s super-easy to spiral into worst-case scenarios, like “What if I fail? What if everything goes wrong? What if the future is just one long disaster?” But ‘what if’ thinking rarely leads anywhere useful. Instead of imagining all the things that could go wrong, try flipping the script: “What if things go right? What if I surprise myself? What if the future holds something amazing I can’t even see yet?” This helps to train your brain to consider positive possibilities, and it balances out the tendency to fixate on fear. Next… 

Find the humanity in others — it’s easy to feel cynical when all you see are people arguing online or making terrible decisions… but if you look closer, most people are just trying their best, even when they get things wrong. The next time you feel frustrated with humanity, practice seeing the person behind the action. Ask yourself: “What might they be going through? What fears or struggles might be driving their behaviour?” This helps because empathy fosters connection, and connection fuels hope. OK, next…

Make peace with uncertainty — a lot of pessimism comes from fearing the unknown, because the unknown could be bad… but it could also be wonderful. The only certainty in life is that nothing is certain, and that the future is unwritten… and while that’s scary, it’s also full of potential. Instead of seeing uncertainty as a threat, try embracing it as a space where anything is possible. Once you stop fighting the unknown, you open yourself up to the unexpected joys and opportunities it can bring. Next… 

Decide that optimism is who you are — ultimately, optimism isn’t just something you do… it’s something you become. When you decide that you’re an optimistic person (even if it doesn’t come naturally at first), you start aligning your thoughts and behaviours with that identity. It’s a shift from, “I’ll be optimistic when things get better” to “I’ll be optimistic because that’s the kind of person I choose to be.” Identity shapes action; when you see yourself as an optimist, you naturally start looking for opportunities instead of obstacles… and hope becomes your default setting, rather than something you have to work at. And next…

Remember that you’re part of something much bigger — when life feels overwhelming, zoom out. You are a tiny, miraculous being on a spinning rock in a vast universe, made of stardust and stories. You have existed through countless sunrises, laughed at jokes that only make sense to you, and loved people in ways that can never be measured. And, through all of this, you have kept on going. You are part of something enormous, and yet — you matter. Perspective is everything. You’re not just surviving; you are living, and that is an incredible thing.  

Final Tips and Next Time

Because when it comes to cultivating greater optimism, what it all boils down to is this:

Being optimistic isn’t about ignoring reality or pretending everything is fine when it isn’t — it’s about choosing to believe that, no matter how difficult things get, there is always hope. It’s the quiet decision to keep going, even when you don’t feel like it. It’s the understanding that setbacks aren’t permanent, that challenges can be overcome, and that you are far more resilient than you might realise. The world can feel overwhelming at times, and it’s easy to lose sight of the good — but choosing optimism isn’t about denying the difficulties… it’s about refusing to let them define you. So, let’s all do that. Let’s keep going. Let’s keep choosing hope. Because, what’s the alternative — be miserable? That’s not a life; that’s just waiting for things to get worse. And you deserve so much better than that.

The choice is yours, as it is with all things related to your wellbeing… so, what choice will YOU make today? 

Each week I like to finish up by sharing a quote about the week’s topic, and I encourage you to take a few moments to really reflect on it and consider what it means to you. This week’s quote is by Nelson Mandela, and it is:

“Part of being optimistic is keeping one’s head toward the sun, one’s feet moving forward.”

Nelson Mandela

Alright… that’s nearly it for this week!

What does ‘cultivating optimism’ mean to you? Leave me a comment and let’s talk! 

And become a supporter on Patreon for early access to ad-free episodes and exclusive content; it’s linked in the episode description.

Next week I’ll be talking about challenging yourself to grow; that will be out on March the 2nd and I hope you’ll join me for it! 

Thank you very much for joining me today. Look after yourself and make a conscious effort to share positivity and kindness out into the world… because you get back what you put out. Take care and talk to you next time!

Let’s Talk About Mental Health is an independent program proudly produced by Reconnaissance Media. For more information visit reconnaissancemedia.com   

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Let’s Talk About Mental Health.
Making Mental Health Simple.

Let’s Talk About Mental Health. © 2024 Jeremy Godwin.

The information provided in this episode is for general awareness on the topic and does not constitute advice. You should consult a doctor and/or mental health professional if you’re struggling with your mental health and wellbeing. You’ll find additional information on the Resources page of this website.