Article in English: Optimism doesn’t mean you have to feel “happy” all the time. In fact, trying to force feelings of happiness during potentially traumatic experiences can be unhealthy. Instead, attune yourself to the full range of emotions in your life, accepting that the negative as well as positive feelings are a natural part of human experience. Trying to repress a certain type of emotion can cause severe emotional distress. Not focusing more on one type of emotion than the other can actually help you become more adaptive and proactive in future unexpected situations. This will increase your ability to be optimistic and resilient in the face of uncertainty.  Negative feelings can become a conditioned habit over time. Avoid blaming yourself for negative emotions and associations. Blame is unhelpful because it doesn’t look forward to how you can grow; it looks backward at what has already happened.  Instead, focus on being mindful of when these negative emotions occur. A journal could help you do this. Write down when you experience negative feelings or thoughts, then examine their contexts and explore alternative ways of responding to them.  For example, imagine that someone cuts you off in traffic. You respond by feeling angry, honking your horn, and perhaps yelling at the driver even though s/he can’t hear you. You could write in your journal what happened, how it made you feel, and what your immediate response was. Don’t judge yourself as “right” or “wrong,” just write down what happened.  Next, take a step back and think about what you’ve written. Was your response in accordance with your values and the type of person you want to be? If not, what could you have done differently? What do you think you were really responding to? For example, perhaps you weren’t really angry at the driver; maybe you had a stressful day and allowed your stress to explode on that one person. Look forward when you write these entries. Don’t use them just as a place to wallow in negative feelings. Think about what you can learn from the...

Summary in Indonesian:
Sadari hal-hal yang pahit dan yang manis dalam hidup Anda, dan perhatikan bagaimana kedua hal tersebut memengaruhi Anda. Praktikkan kesadaran diri. Tentukan apakah suara hati Anda optimis atau pesimis. Fokuslah pada hal-hal positif dalam hidup Anda. Ingatlah bahwa optimisme ada dua jenis: Setiap hari, tuliskan afirmasi positif untuk diri Anda sendiri. Hindari membandingkan diri sendiri dengan orang lain. Perbaikilah perspektif Anda dalam satu atau dua aspek kehidupan. Tersenyumlah sesering mungkin.