An Introduction to Learned Optimism
Photo by @Timmossholder from Unsplash“Learned optimism” is a concept created by psychologist Martin Seligman. It is the opposite of “learned helplessness.” In his book, Learned Optimism, Seligman describes a straightforward process of responding to life’s challenges with this alphabetical acrostic:
A = Adversity.
Something frustrating happens to you.
B = Belief.
We naturally interpret that setback to have meaning for our lives. Often after
adversity, we create a negative belief about ourselves or the world we live in.
C = Consequence.
The negative belief creates a negative emotional state. We may feel that we are “stuck” in something negative either because of a lack in ourselves, the capricious cruelty of the world we live in, or even the disfavor of God.
If we were to stay there, we would remain stuck in that draining place. To help us process that negative belief, Seligman adds two more letters to the model.
D = Disputation.
We need to “dispute” the belief by asking three questions.
Is this permanent? Is this negative experience something that can never change?
Is this pervasive? Is this negative experience such that it impacts every aspect of our lives?
Is this personal? Are we the only people who experience this setback?
Here is a simple illustration. The middle-school version of me felt chronically awkward around girls, and sometimes believed that I would never be able to talk to girls (a permanent condition), and therefore I would never date anyone (a pervasive condition), and to make matters worse, I was the only one of my friends with this issue (a personal problem). Once I was able to have a few conversations go reasonably well, I was able to dispute these assumptions and the negative feelings that went with them.
E = Energized.
By challenging these negative beliefs, we remove self-imposed obstacles that get in the way of our success. As a result, we can approach life with greater energy and confidence.
For more information, see Seligman’s book or watch the video summary below.
For Reflection
Think about a small frustration that you recently experienced.
Now imagine practicing learned optimism as a response to that experience. How does practicing learned optimism impact you?
What's the next minor frustration you expect to experience this week?
What will help you apply learned optimism to that situation?