ALSO
Art.Love.Spirituality.Oneness
| In a world full of uncertainties, it’s easy to become anxious, depressed and experience feelings of hopelessness. But it doesn’t have to be that way. How we explain what happens to ourselves may matter just as much as what actually happens. This simple yet powerful framework sheds light on why some people are able to bounce back from setbacks while others struggle. Two broad explanatory styles include optimistic and pessimistic. These styles are based on how individuals interpret negative events across three dimensions: Permanence – Is the cause temporary or permanent? Optimists see setbacks as temporary (“I didn’t do well on this project, but I can improve.”).Pessimists see them as lasting (“I always mess things up.”). Pervasiveness – Does the event affect all areas of life or just one? Optimists compartmentalise (“I failed at this task, but I’m still good at others.”).Pessimists generalise (“This failure proves I’m completely incompetent.”). Personalisation – Who is responsible? Optimists see external or specific causes (“The timing was bad.”).Pessimists blame themselves (“It’s all my fault.”). Optimism and Resilience The link between an optimistic explanatory style and resilience is profound. Optimists tend to recover faster from failure, manage stress more effectively, and maintain better emotional health. This resilience stems from their belief that adversity is not permanent, not all-encompassing, and not necessarily a personal flaw. Developing an Optimistic Outlook is Possible There is no need to be discouraged if you think you have more of a pessimistic explanatory style. Research shows that explanatory style can be learned. By consciously challenging pessimistic thoughts and reframing how we interpret setbacks, we can foster a more optimistic outlook—building mental strength, motivation and resilience in the process. Here are 3 ways to actively develop a more positive mindset: The “ABCDE” technique helps reframe pessimistic thinking: Adversity – What happened? Belief – What did you believe about it? Consequence – What was the outcome (emotion/behaviour)? Disputation – What evidence contradicts the belief? Energisation – How do you feel after disputing the belief?Reflecting on past experiences of resilience can also help develop a positive outlook. Recall times you overcame challenges. Ask yourself: What helped me cope?What did I learn?How did my thinking influence my response?Taking it a step further, and documenting these can more powerfully remind you of your capacity to bounce back and foster a more positive explanatory lens. Observe positive people around you Your environment matters. Engage with people who support constructive thinking and model optimistic behaviour. Notice how they interpret setbacks and emulate their language and mindset. |
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