Pessimism

“Stop being a pessimist all the time!”. Have you been told this a lot? Pessimism is something we can all feel at certain times in our lives. However, some of us will be too pessimistic or even inappropriate, which will impact our personal and professional lives.

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1. WHAT IS A PESSIMISTIC PERSON ?

Pessimism is the state of mind of a person who perceives life in a negative way. Nothing is going well and even if everything is going well at the moment, it will not last. 

Pessimistic people will always see the bad side of things around them while inhibiting the positive. This is called selective abstraction. 

There is a misconception that pessimism is innate. It is not! Pessimism is the result of early learning of a way of functioning and of thinking habits. Thus, our brain being (most of the time) well-made, there is always a possibility to change. Indeed, brain plasticity coupled with therapeutic support can help create new habits of thought and behavior. 

Often people who are pessimistic will not consider themselves as such, but rather will consider themselves as realistic! It is important to differentiate between pessimistic people as described above and realistic pessimists, who will mainly use pessimism in certain situations to protect themselves. Indeed, realistic people will anticipate the bad, taking into account the objective facts, that is to say without using subjectivity and judgment. This functioning allows them to face a negative event or to take full advantage of a positive event. 

In summary, where pessimistic people only see the negative side of things even in positive moments of life, the realist will be able to see the negative and positive sides of events in his life.

2. WHAT ARE THE DIFFERENCES BETWEEN PESSIMISTS AND OPTIMISTS ?

To use a well-known expression, the optimist sees the glass as half full, while the pessimist sees the glass as half empty.

The optimist will see the future from a positive point of view, while the pessimist will see it from an extremely negative, even catastrophic point of view. We also find a large part of pessimism in phobias. In both cases, whether for the optimist or the pessimist, the anticipation of the future may be unrealistic or fantasized.  

The optimists are doing better and better, taking better care of themselves. The pessimist(s) believe they are “screwed”. In other words, optimists will have better health, will have fewer depressive symptoms and will adapt more easily to situations in order to find solutions to the various problems that arise in life. 

We often speak of the energy of the optimist and the discouragement of the pessimist. 

One and the other are not necessarily opposed. Like everything in life, they are not in the extreme of optimism or pessimism. Positive people are not all the time optimistic and cheerful about life as those around them, and pessimistic people do not brood all day. 

In order to assess pessimism, there is a scientifically validated scale to assess optimism, so you can answer these questions yourself or ask them to your patients: 

  • In times of uncertainty, I usually expect the best.
  • I find it easy to relax
  • If there is a chance that things will go wrong for me, they will.
  • I am always optimistic about my future. 
  • I appreciate my friends very much. 
  • It’s important for me to keep busy.
  • I almost never expect things to go my way.
  • I don’t get angry very easily.
  • I rarely expect good things to happen to me.
  • Overall, I expect more good things to happen to me than bad.
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3. DISORDERS ASSOCIATED WITH PESSIMISM :

Pessimism is associated with a variety of disorders. In particular, we can find more significant mood disorders, such as depressive symptoms linked to this very negative view of the world. 

We also find a higher comorbidity of anxiety disorders. Pessimistic people will suffer more from phobias, toc or generalized anxiety. 

Pessimists tend to always anticipate the worst. 

Studies also show that being pessimistic increases health problems. In particular, people will have a greater risk of death from cancer. There is also an increased risk of developing various pathologies such as Parkinson’s disease or major neurocognitive disorders.

4. THERAPY OF PESSIMISM

As you can see, the pessimistic person will always see the negative side of things, which will make it very difficult to start new activities. Moreover, there will be a decrease in the confidence that one can have in oneself, which will lead him to limit his projects.

Pessimism is not the only one, it will also have a strong impact on the relationship with others. In fact, most people who come for counselling in the context of pessimism come at the request of their loved ones.

The most recommended therapies for pessimism are cognitive-behavioral therapies and positive psychology.

Be careful, the goal is not to live in a world of carefree dreams and to see all the life in pink.

Here are some tips to reduce pessimism :

  1. Focus on solutions rather than problems: When faced with a problem, you have different ways of reacting to it. You can dwell on the problem, thinking that fate is working against you and that you should have known better anyway. Or you may say to yourself, okay, I have this problem, what can I do to find a solution to this problem and if there is no solution what can I do to minimize its impact on my life.
  2. Express your negative thoughts only once, rather than saying them over and over again. This will prevent your brain from focusing on these thoughts indefinitely and will also have less impact on those around you.
  3. Check if your predictions are coming true. If most of the time it fails, wouldn’t it be a sign to think differently?
  4. Help your brain to change its perception of the world. To do this, know that your brain does not hear negations. So when you say “I mustn’t feel bad”, “I mustn’t get depressed…”, try to be optimistic from time to time. Your brain hears mainly the words “bad” and “depressed”. Try to tell yourself the same thing, but in a really positive way. IF you shouldn’t feel bad, then you should feel good!
  5. Try to be as focused as possible on the present moment. Your brain will regularly bring up your past experiences (negative, of course!) and make you imagine a catastrophic future. Try to set up small exercises that allow you to refocus on the here and now. There are different possibilities to help you to be in this exercise, notably all the exercises of full consciousness, meditation…
  6. Practice a physical activity of endurance!
  7.  

Do you need further information or have any specific questions ?

FAQ

Virtual reality (VR) is an innovative technology that enables patients to be exposed to immersive and controlled environments, facilitating the management of numerous psychological and psychiatric disorders. Its use in mental health offers several advantages:
  • Gradual and Controlled Exposure: VR allows patients to confront anxiety-inducing situations in a secure environment, gradually adjusting the intensity of stimuli to promote habituation and emotional regulation.
  • Realistic and Reproducible Environments: Unlike traditional techniques, VR provides immersive scenarios that can be consistently reproduced, ensuring a coherent and effective approach.
  • Increased Patient Engagement: The interactive and immersive nature of VR enhances treatment adherence and motivates patients to continue their therapy.
  • Personalized Treatment: Virtual environments can be adapted to meet the specific needs of each patient.
  • Versatile Applications: VR is used to treat anxiety disorders (phobias, post-traumatic stress disorder, obsessive-compulsive disorders), addictions, mood disorders, and even cognitive remediation.
The use of virtual reality in healthcare is not new! It has been studied and utilized for over 30 years in the medical and psychological fields. As early as the 1990s, researchers began exploring its potential for treating anxiety disorders, particularly phobias and post-traumatic stress disorder. Since then, numerous scientific studies have confirmed its effectiveness in addressing various psychiatric, neurological, and cognitive disorders.
Today, VR is widely integrated into therapeutic and medical practices, with clinically validated protocols. It is used in hospitals, clinics, and psychologists' offices worldwide to provide patients with innovative, effective, and safe treatments.
To use virtual reality, one must immerse themselves in a virtual environment. There are several ways to achieve this.
In the past, the CAVE system (Cave Automatic Virtual Environment), a 3D setup consisting of multiple screen walls, was the primary method used. This system allowed users to be fully immersed in the virtual world, with their movements detected in real-time. However, this technology was expensive and not widely accessible.
Since around 2016, with the introduction of virtual reality headsets like the Oculus Rift and HTC Vive, VR has become much more accessible. These headsets immerse users in virtual reality through an enclosed screen that projects digital images. The user's head movements are tracked, enabling them to look around and interact with the environment as they would in the real world.
Today, VR headsets are wireless and standalone, providing maximum comfort and ease of use without requiring external sensors or cables.
A virtual environment is an immersive digital simulation created through virtual reality. It allows users to navigate in a 3D space that accurately replicates everyday situations or specific contexts.
In mental health, these environments are designed to help individuals gradually face certain situations, manage their emotions, or enhance cognitive skills. By interacting with these virtual spaces, patients can engage in meaningful experiences tailored to their needs.
You need to equip yourself with a virtual reality headset. Our software is compatible with Meta Quest 2, 3, and 3S. 
You will then only need an internet connection. 
Numerous studies confirm that virtual reality is safe to use. However, some restrictions are in place to protect users from potential adverse effects.
For instance, individuals with epilepsy and pregnant women should avoid this type of therapy.
As with any immersive technology, prolonged use may cause visual fatigue or mild discomfort, particularly for those sensitive to motion sickness. Therefore, it is recommended to take regular breaks and adjust session durations according to individual needs.
Virtual environments are designed to be gradual and controlled, minimizing the risk of excessive anxiety. Most users quickly adapt to immersion and experience the benefits of this innovative approach from the first sessions.
Anxiety disorders and phobias can be effectively treated using virtual reality. Patients are gradually and progressively exposed to anxiety-inducing situations in various environments while remaining in a safe space. This process helps develop a sense of habituation, ultimately reducing or even eliminating anxiety over time.
Behavioral and substance addictions can also be addressed through virtual reality. By incorporating synthetic stimuli into the environments that trigger craving responses, patients struggling with addiction can work on their cravings to diminish the urge to consume.
Additionally, multiple environments—such as bars, casinos, and social settings—enable cognitive work on dysfunctional beliefs associated with specific temptation scenarios.
Regarding eating disorders, virtual reality software helps target key etiological factors, such as body dysmorphia, allocentric lock (a tendency to focus on others rather than oneself), and food cravings.
Currently, our TERV (Virtual Reality Exposure Therapy) solutions include multiple software programs designed to address critical psychiatric, psychological, and neuropsychological determinants such as relaxation, cognitive stimulation, behavioral activation, and social skills training.
Reminiscence therapy is also a major therapeutic tool in treating depression. By allowing patients to relive sensations linked to past pleasurable activities (such as sports, driving, or traveling), virtual reality stimulates hypoactive brain areas, enhancing therapeutic success. VR serves as an excellent mediator for reigniting engagement in enjoyable activities.
Moreover, cognitive stimulation for elderly individuals is another area where virtual reality proves beneficial. By leveraging technology to make stimulation activities more engaging and accessible, patients and nursing home residents can improve executive functions and memory through specially designed applications.
Today, virtual reality in mental health care is advancing rapidly. Researchers, clinicians, and developers continue to explore new therapeutic targets to offer innovative and effective treatment solutions in the near future.
VR can be used by all healthcare professionals assisting patients with anxiety, phobias, post-traumatic stress disorders, addictions, or other psychological challenges.
It is particularly beneficial for psychologists, psychiatrists, neuropsychologists, specialized nurses, as well as psychomotor therapists, physiotherapists, dietitians, sophrologists, and hypnotherapists. With a wide range of immersive environments, VR enhances therapeutic approaches and provides innovative tools to improve patient care.
Healthcare providers incorporating virtual reality exposure therapy (VRET) expand their range of treatment options. VRET is a well-established therapeutic technique with scientific validation from cognitive-behavioral therapy research.
  • Professional Differentiation: Integrating VR into practice allows therapists to stand out from traditional treatment options.
  • Scientific Validation: VRET is backed by extensive research, reinforcing its credibility as an effective treatment method.
  • Improved Patient Engagement: The interactive nature of VR fosters greater patient involvement in therapy.
  • Time-Saving: VR provides direct access to various exposure environments without needing external logistics.

One of the considerable advantages of virtual reality is that it is effective on a wide spectrum of populations. Existing data from the literature on the subject shows us that it is entirely possible to expose a wide age group to virtual reality, with real therapeutic benefits.

The studies attest, in fact, to excellent feasibility and significant results; particularly in adults, in the treatment of anxiety disorders (including school phobia), autism, addictions, eating disorders, neuropsychological disorders, psychotic disorders and mood disorders.

The results are identical for adolescents with a significant added value concerning therapeutic engagement where virtual reality promotes adolescents' interest in their therapy.

Among elderly subjects, study results encourage the use of virtual reality with the aim of working on cognitive stimulation, on behavioral disorders but also on anxiety.

One of the major advantages of virtual reality is its effectiveness across a broad spectrum of the population. Existing literature on the subject shows that virtual reality can be used with individuals of various age groups, providing significant therapeutic benefits.
Studies confirm excellent feasibility and significant results, particularly among adults in the treatment of anxiety disorders (including school phobia), autism, addictions, eating disorders, neuropsychological disorders, psychotic disorders, and mood disorders.
The results are equally promising for adolescents, with a notable advantage in terms of therapeutic engagement, as virtual reality enhances their interest and participation in treatment.
For older adults, research supports the use of virtual reality to improve cognitive stimulation, behavioral disorders, and anxiety management.
However, people with epilepsy and pregnant individuals are not advised to undergo this type of therapy.
Yes, all our environments are grouped within a single application.
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