Learned optimism 

From an article on Psychology Town

When you face challenges, some people see these as hurdles they can’t overcome, while others look at them as temporary obstacles they can easily get past. What makes the difference? It’s all about optimism. Specifically, the way we explain why things happen in our lives.

Dr. Martin Seligman, Professor of Psychology, University of Pennsylvania and a leading figure in the field of positive psychology, introduced the concept of “learned optimism,” a theory suggesting that optimism isn’t just a natural trait, but something we can develop and nurture over time.

What is the theory of learned optimism, how does it work, and how it can be practically applied to change the way you approach life’s challenges?

At the core of learned optimism is the idea that optimism can be cultivated by altering the way we personally explain the events that happen in our lives - our explanatory style. Martin's research focuses on how the way we interpret negative events influences our mental and emotional well-being. He suggests that individuals who view setbacks as temporary, specific, and external tend to exhibit more optimism, while those who perceive them as permanent, universal, and internal are more prone to pessimism.

Consider how you might explain a failure at school or work. A pessimistic person might think, “I failed because I’m not smart enough (internal) and I’ll always fail at everything (permanent),” while an optimistic person might think, “I failed because the conditions were tough (external) and I’ll do better next time with more effort (temporary).” The explanatory style of an individual can have a significant impact on their mental health, resilience, and overall outlook on life.

The explanatory style plays a pivotal role in shaping how we respond to adversity. Let’s take a closer look at the two contrasting styles: optimistic and pessimistic.

Optimistic explanatory style

• External Causes: When an optimist faces a setback, they attribute it to external factors beyond their control, such as bad luck or unfavourable circumstances.
• Temporary Nature: Optimists tend to view setbacks as temporary. They believe they can improve the situation by putting in more effort or waiting for better conditions.
• Specificity: They focus on the specific event or situation, recognizing that one failure doesn’t define their overall ability or future success.

Pessimistic explanatory style

• Internal Causes: Pessimists often believe their failures are due to internal factors, such as their lack of ability, intelligence, or worth.
• Permanent Nature: They see setbacks as lasting, believing that failure is a constant feature of their life.
• Global Nature: Pessimists tend to generalize failure to all areas of life. If they fail at one thing, they might believe they will fail in every aspect of life.

How we explain events in our lives significantly impacts our mental health, motivation, and well-being. The good news is that learned optimism isn’t just a theoretical concept - it’s something you can actively develop and practice. By consciously changing your explanatory style, you can shift from a pessimistic to an optimistic outlook. Here are some effective strategies based on Martin's research:

1. Reframe negative thoughts
The first step in cultivating optimism is to reframe your negative thoughts. This involves challenging the automatic negative assumptions you may have about yourself and situations. For instance, instead of thinking, “I always mess up,” try reframing it to, “I didn’t do well this time, but I can improve next time with more practice.” By practicing this kind of cognitive restructuring, you shift your perspective from seeing failures as permanent and personal to viewing them as temporary and situational.

2. Use the ABCDE model
Martin’s ABCDE model is a practical tool for changing your explanatory style. It helps you break down the thought process that leads to pessimism and replace it with more optimistic interpretations. Here’s what it stands for:

A: Adversity — The negative event you’re dealing with.
B: Belief — The beliefs or thoughts you have about the event.
C: Consequence — The emotional and behavioural consequences of your beliefs.
D: Disputation — Challenging and disputing the negative belief.
E: Energization — The positive feelings and behaviours that result from replacing the negative belief with a more optimistic one.

For example, if you fail an exam (Adversity), you might initially believe, “I’m just not smart enough to pass exams” (Belief), which could lead to feelings of discouragement and giving up (Consequence). However, by disputing that belief - “I didn’t study enough this time, but I can improve by preparing differently next time” (Disputation) - you shift to a more optimistic outlook, which can energize you to take constructive action (Energization).

3. Practice gratitude
Gratitude is another powerful tool for fostering optimism. By regularly reflecting on the things you’re grateful for, you train your mind to focus on positive aspects of your life, rather than dwelling on the negatives. Gratitude exercises, such as writing down three things you’re grateful for each day, can help shift your attention away from the difficulties you face and promote a more optimistic outlook.

4. Set realistic goals and celebrate small wins
Setting and achieving small, realistic goals can also help you develop optimism. When you reach a goal, no matter how small, it reinforces the belief that your efforts lead to positive outcomes. Celebrating these wins - whether it’s finishing a project or making progress on a long-term goal - helps you associate effort with success and strengthens your optimism over time.

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Read the full article here.