Wiki Page, Emotional Intelligence: The ABC of Optimism

Wiki Page
2016-10-20T00:04:50-06:00

Here is a framework that you can use to work through any situation in an optimistic, realistic way. You can use the steps as outlined from A through E to help you define and work through the issue. (This model was originally developed by Dr. Martin Seligman.)

A – Adversity

Anything you see as a problem

B – Beliefs

Our thoughts on the adversity become our belief

How do we feel about the adversity?

C – Consequence

What action takes place because of our belief

D – Disputation, Distancing, or Distracting

Disputation is arguing with yourself:

What is the evidence for this belief?

What are some alternative ways to look at the adversity?

Even if my belief is correct, you say to yourself, what are its implications? De-catastrophe the situation.

How useful is holding on to a negative belief?

Distancing means moving away from the pessimistic attitude.

We can distance ourselves from the unfounded accusations of others but we are much worse at distancing ourselves from the accusations that we launch daily at ourselves. They are usually bad habits of thought produced by unpleasant experiences from the past.

Stand back and defend yourself.

Distracting helps you break away from the pessimistic thoughts.

Use a mental or physical technique to make yourself stop. Some people use an elastic band that they snap when they think pessimistically.

Do what you have to do to turn your directions elsewhere.

Energization

How disputing your pessimistic thoughts makes you feel.

“When you come to the edge of all the light you know, and are about to step off into the darkness of the unknown, faith is knowing one of two things will happen: there will be something solid to stand on or you will be taught how to fly.” (Barbara J. Winter)

Pessimism Vs Optimism