Learned Optimism

Through the clinical research of Dr. Martin Seligman, the concept of learned optimism was developed. Seligman explained that everyone may experience some momentary feelings of helplessness when encountering failing experiences. Seligman provides a systematic method to learned optimism that consists of recognizing and then disputing pessimistic thoughts. This method is referred to as the ABCDE model. ABCDE are the first letters of the steps that teachers of optimism can take in helping others develop optimistic explanations of how their lives work. The model as a whole aids in learning to argue with yourself effectively so you can rid yourself of negative and inaccurate ways of thinking that can harm you. “A” stands for adversity, a problem situation where an optimistic point of view becomes important to cope with the adverse event. Learned optimism lightens the effect of adversities. It can change your view of the adversity to being difficult but also as an opportunity. “B” stands for belief. Adverse events trigger beliefs. Your beliefs guide your analysis of the adverse event. “C” stands for consequence. Your beliefs and interpretations of the problem will lead you to make choices which will determine the consequences of the adverse event in your life. “D” is for disputation. It’s essential to stand back and distance yourself from pessimistic thoughts and verify their accuracy. Four ways to dispute pessimistic reactions are evidence, alternatives, implications, and usefulness. “E” is for energize, letting go of pessimistic thoughts frees up energy tied up in worrying and negative emotional states. As you use these techniques, you will notice that your mood improves and that you feel calmer. Optimism encourages people, activates their individual and social creativity, and enables them to take charge, resist depression, and make themselves accomplish more.
An article written by Charles S. Carver a Psychology Professor at the University of Miami titled, “The Role of

Cited: Carver, Charles S. "The Role of Optimism in Social Network Development, Coping, and Psychological Adjustment during a Life Transition." EBSCOhost. SCSU, 2002. Web. 25 Mar. 2012. UPENN Positive Psychology Center. University of Pennsylvania, 2007. Web. 27 Mar. 2012. <http://www.ppc.sas.upenn.edu/prpsum.htm>.