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As the first medical director and attending psychiatrist at the World Trade Center Mental Health Program at Bellevue/NYU, Sue Varma directly supported and treated civilian and first-responder survivors of the tragic 9/11 events. After years of working closely with individuals who had faced some of life's most profound challenges, she was moved to develop a philosophy of practical optimism, which happens to be the title of her new book. I spoke with her recently.
GHB: What is practical optimism? And how did the book and philosophy come to be?
SV: In the interactions with the 9/11 survivors, I witnessed the full spectrum of human response to stress and trauma. I saw people who were devastated and seemed to stagnate under the weight of their experiences. But I also witnessed remarkable resilience and growth in others, individuals who not only survived but thrived despite facing immense adversity. What explains the difference between those who crumble under the weight of stress and those who emerge stronger?
My fascination with these experiences and the questions they raised drove me to delve deeper into the realms of psychology, psychiatry, medicine, and neuroscience. I sought answers not only in academic research but also in philosophy and personal experiences. Over time, a powerful revelation began to take shape, which coalesced over time into a coherent set of principles behind practical optimism.
My work involves the fusion of two seemingly opposing ideas—optimism and practicality—that, when combined, can truly transform lives. It's about believing in the limitless positive potential within oneself and others while simultaneously mastering key behavioral skills that pave the way for healthy and rational decision-making. In creating practical optimism, my goal has been to offer a path to personal growth and success.
GHB: What does it mean for you personally?
SV: I wrote the book Practical Optimism because I wanted to provide a comprehensive guide and philosophy to help people navigate life's challenges and achieve personal and professional success. Throughout my 20 years of working with individuals facing trauma and everyday difficulties, I often encountered the need for a resource that encapsulated the best practices we had developed together.
Many of the people I served had asked me to recommend a book that covered topics such as stress management, resilience, fostering friendships, promoting positive thinking, dealing with challenges, and achieving success. While Practical Optimism cannot replace therapy, it is my way of sharing the valuable insights and strategies. I see myself as a co-conspirator in your pursuit of a better life, and that brings me great joy and satisfaction.
As a physician, I believe that my duty extends beyond merely restoring function; it is also about guiding patients and readers from dysfunction to optimal living. The heart and joy poured into the research and writing reflect my commitment to helping individuals lead happier and more fulfilling lives.
GHB: What are your key principles?
SV: The book covers much more territory, but, in brief, practical optimism is a practice that we incorporate into our life, much like exercise, yoga, meditation, journaling. In the book, I provide a toolbox of strategies and insights, allowing you to tailor the practice to your specific needs and preferences. Each person will discover different aspects of practical optimism that resonate with them personally.
Among the core principles, I place significant emphasis on what I refer to as the 4 Ms of Mental Health: Movement, Mastery, Meaningful Engagement, and Mindfulness. There are also 8 core principles of practical optimism (the 8 Ps of practical optimism), which don’t need to be practiced in any order but that start with setting a vision and intention (purpose), then executing upon it while recognizing that life will throw you stumbling blocks (problem solving). There are tons of tips on managing your mood and emotions, geting more out of your friendships and relationships, maximizing your physical health (practicing healthy habits), a recipe for really any goal you want to accomplish.
GHB: Is there a downside to optimism?
SV: Not really. But like anything in this world, the outcome largely depends on how you approach it. Optimism, when practiced in a balanced and practical manner, offers numerous benefits for mental well-being and resilience. However, it's essential to be aware of potential pitfalls.
One potential pitfall is falling into the trap of toxic positivity or magical thinking. Toxic positivity involves an excessive focus on maintaining a positive outlook at all costs, often at the expense of acknowledging real challenges or negative emotions. It can lead to the suppression of valid concerns or emotions, which isn't healthy in the long run. Similarly, magical thinking involves overly optimistic beliefs without a basis in reality or concrete action.
Practical optimism encourages acknowledging challenges and negative emotions while actively working towards positive outcomes. It's about finding a healthy balance that fosters genuine optimism while addressing real-life issues effectively, as you equip yourself with skills and the know-how to do so.
GHB What are key tips for readers to develop practical optimism starting today?
SV: There are things we can all do to start preparing ourselves to take on a practical optimism practice. Here are a few good places to start:
- Embrace Realistic Optimism. Start by understanding that practical optimism is not about denying challenges or negative emotions. It's about believing in positive outcomes while acknowledging the realities you face.
- Learn from Experience. Reflect on past experiences, both positive and challenging. Identify moments when optimism helped you navigate difficulties and draw lessons from those situations.
- Set Achievable Goals. Break down your goals into manageable steps and set realistic expectations. By achieving small wins, you build confidence in your ability to shape a positive future.
- Practice Gratitude. Regularly express gratitude for the positive aspects of your life. Shift your focus toward optimism by highlighting the good things you often take for granted.
- Stay Connected. Foster supportive relationships with friends and family. Social connections provide essential emotional support and encouragement.
- Practice Mindfulness and Self-Care. Incorporate mindfulness practices into your daily routine to build self-awareness and help manage stress effectively. Prioritize self-care to ensure you are prepared to face challenges.
- Seek Inspiration. Surround yourself with inspirational content, whether through books, podcasts, or inspirational figures.
Sue Varma, MD, PC, DFAPA, is a psychiatrist and cognitive behavioral therapist based in New York City with over two decades of private practice experience. She served as the pioneering medical director and psychiatrist for the esteemed 9/11 mental health program at New York University (NYU). Alongside her clinical work, Varma holds the position of Clinical Assistant Professor of Psychiatry at NYU Langone Health. Her accomplishments have been recognized by the American Psychiatric Association (APA), which honored her as a Distinguished Fellow, the highest honor bestowed upon its members.
