Positive thinking often involves trying to believe upbeat statements like “Every day in every way, I’m getting better and better” in the absence of evidence or even in the face of contradictory evidence. Learned optimism in contrast is about accuracy.
– Martin Seligman
This is a perfect quote to start this blog post with. Learned optimism is about accuracy.
Optimism is not about being positive regardless anything. It’s about looking at the bright side. It’s about actually finding something to be optimistic about. It’s about being honest with yourself and focusing on the positive side.
Before we check out the exercise, why don’t you take a few moments to see whether or not you are a optimistic person? Click here to test your optimism.
If you personally think you’re not a very optimistic person or score low on the test here’s a exercise that you can benefit from.
It’s called the ABCDE model.
A – Adversity
B – Beliefs you automatically have when it occurs
C – Usual consequences of belief
D – Disputation of routine belief
E – Energization that occurs when you dispute it successfully.
What do you need to do –
Adversity – State your adversity. The situation in which you had too many negative thoughts or beliefs. Something that made you anxious, angry, worried, etc.
Belief – State those thoughts that came to your mind. Those extreme negative thoughts. Yeah, write them down.
Consequences – What was the result of those beliefs? Were you sad? Disappointed? Worried? Anxious? State the consequences here.
Disputation – Now here comes the interesting part. Argue with yourself. Yes, argue with your beliefs. Test them. Are they true? Will they be true in the long run? What can you do to change or improve the situation? Is there one and only reason for the adversity? List all the reasons you come across. You’ll be surprised to notice that most of the reasons were beyond your control. Even if they were in your control ask yourself “What is the worst case scenario?” Be very practical in this. Many a times, you’ll see that you were stressing out over a small issue, everyone will probably forget in next few years, including you. Ask yourself “Why?”. Why am I thinking this way? Is it kind? Is it helpful? Is it necessary?
Energization – Notice how you feel after doing this. Do you still think you were right? How do you feel now? What is the change? How’s your mood? And… Are you optimistic? About your future? About yourself? About your relationships?
This is a really wonderful exercise I found in Martin Seligman’s book ‘Authentic Happiness’. I’d like to share some examples of this in the next post. If you try this exercise, don’t forget to share your experience with me.
Share this exercise with your friends who could benefit from this. Looking forward to all your responses!!
Thank you for being here!🙏 Have a fantastic day ahead 💖🌈💖