#The power of optimism for free#
#The power of optimism how to#

Consequences: What is the actual result of your belief system related to this problem?įor example, let’s say you do badly on a test.Beliefs: What in your mind explains this conflict or problem?.Adversity: What is the conflict? Who is involved?.Once you uncover pessimistic tendencies, how can you change to be more optimistic? Seligman offer a simple ABC process of evaluation: It can also be helpful to ask those close to you for their honest evaluation.

#The power of optimism for free#

So, are you an optimist or pessimist? And in what ways? Self-evaluation tools can be helpful (many exist for free online, like this one). That may be true in some cases, but if you consistently perceive events through a lens that holds you permanently and pervasively responsible, you might want to consider alternatives. Most pessimists don’t think of themselves as such. How can you change your perspective from one that is predominantly pessimistic to one that is more positive? The same way you perfect any new skill or behavior: self-awareness and practice. I need to work harder on hydraulics” without letting that failure extend to all aspects of their lives.

Pessimists tend to think of adversity in a global sense: “I failed the test therefore, I am a terrible firefighter and always will be.” Optimists tend to compartmentalize adversity: “I failed that test.

Pervasiveness refers to how wide or limited a person’s perception is of any particular adversity or failure.

For example, when pessimists do badly on a test, they are likely to tell themselves, “I’m a terrible test-taker” or “I’ll never understand hydraulics.” Optimists tend to see failure as situational and fleeting: “I didn’t study hard enough for that test.

Permanence is about whether someone views a negative situation as transitory or lasting and unchangeable.

Optimists externalize instead other factors were to blame instead of just them and the next time may be better. If they experience a failure or setback, they believe it is their fault, personalizing the outcome. Pessimists tend to see causation of bad events in their lives as due to internal factors.

Personalization is about how you attribute causation of events, either internally or externally.

By addressing these elements, it is possible to learn to be more optimistic. Seligman puts forth three cognitive elements that form the basis for how we understand our experiences: personalization, permanence and pervasiveness.

#The power of optimism how to#

In this way, optimism is less a personality trait and more a strategy for how to deal with outside events – and strategies can be learned. Instead, according to Seligman, the basis of optimism is in how one thinks about causes of events or outcomes in their lives. Optimism is not fundamentally about being cheerful or happy. Seligman’s work on learned helplessness that led him to research the elements that lead to a more optimistic and successful attitude. Psychologist Martin Seligman was a pioneer researcher not only in learned optimism but also in its opposite, learned helplessness. And learning to be more optimistic will not only enhance mental and physical health but can also lead to more effectiveness and purpose on the job, and in life in general. And learning to be more optimistic will not only enhance mental and physical health but can also lead to more effectiveness and purpose on the job, and in life in general.Īlthough some people are naturally more positive than others, optimism can be learned. This is where the power of optimism matters most.Īlthough some people are naturally more positive than others, optimism can be learned. The flip side: Firefighters can experience some dark times when it feels like their efforts don’t matter or that a difficult personal situation will only get worse and never be resolved.

Optimism and resilience are necessary to keep showing up and doing your best under these circumstances, day after day and year after year. After all, you have to be optimistic to believe you can make a positive difference when you arrive on the scene of an individual’s worst day or even an unfolding disaster. But at its core, the fire service is rooted in optimism. I know that some will argue this point based on their own experiences with coworkers who seem to embody negativity or pessimism.