"Martin Seligman, PhD, the father of positive psychology, gave us a quick lesson on a classic optimism-boosting exercise - which he calls the ABCDEs. The goal, Seligman says, is to get you to stop thinking pessimistically, rather than teach you to start thinking optimistically (which rarely works). "This fix isn't instantaneous," he says. "But we've done studies on it involving thousands of subjects, and we know it's effective." So the next time you experience a setback - anything from a leaky faucet to a fight with a friend - walk yourself through these five steps:
A - Name the Adversity, or problem.
Example: I didn't get a call back after my interview.
B - List your Beliefs. These are your initial reactions to the problem.
Example: The interviewer saw right through me. I don't deserve that position. And he could
probably tell I don't believe in myself. I'm sure the other applicants are smarter, younger, and
more qualified than I am.
C - Identify the Consequences of your beliefs.
Example: I'm going to quit my job search so I don't have to suffer through this feeling of
failure again.
D - Formulate a Disputation of your beliefs. Pessimistic reactions are often overreactions, so start by
correcting distorted thoughts.
Example: I probably didn't feel confident because that position wasn't the best fit. It's only a
matter of time before I find an opportunity that's right for me. And not that I've had practice, I
will be better prepared to present my best self.
E - Describe how Energized and Empowered you feel now.
Example: I'm more motivated to keep looking for a job that makes me happy. I won't let fear
stand in my way.
Practice this exercise as often as possible, and when we can, take time to write out the ABCDEs. Eventually, the sequence will become a habitual thought process. Seligman found that his subjects were still using the technique four years after he taught it to them." - Lauren Dzubow
I don't usually just post someone else's information but this was too good to try and word myself. I have actually read the B and C examples in tweets and Facebook posts, so I know people feel this way. If we can just take a step back and implement D and E, perhaps we can change our outlooks and our lives.
If anyone would like to share their use of this in the coming weeks, please feel free to post in the comments.
