ABCDE Model of Optimism – How to Become more Optimistic (PsyCap 3)

ABCDE Model of Optimism

In this post, you’ll learn how to initate positive change in your work environment, so that you’re more energized and equipped to reach your goals. To help us with this endeavor, we turn to the ABCDE model of optimism. This highly effective exercise has a strong empirical backing and is easy to implement.

In case you missed my first article on optimism, please have a look at “How to Excel at Learning Optimism”. This article is also part of a greater series on Psychological Capital (PsyCap), so feel free to take a look at my first post for context.

Have you ever found yourself ruminating on a negative past experience? It’s pretty exhausting, because you relive the event, experience the negative emotions afresh and afterwards just feel bad. For example, you may relive a difficult meeting you had with your boss. The words you exchanged may play back like a movie in your head. You then think up one scenario after the other concerning what you should have said to come out on top. At the end of it all you feel really angry, so it’s hard to work productively. For this reason, you get even more stressed.

Considered objectively, your thoughts at that particular moment enhanced your experience of negative emotion. You may say it is your boss’s fault. However, they way that you’re thinking about the situation is what’s actually affecting you. Are the thoughts and scenarious going through your mind helpful? Is it really a good use of your time to think about what you should have said?

Probably not, so how do we deal with such situations? One approach is to pinpoint our negative thoughts and then dispute them so that we develop a more balanced, realistic, and advantageous view of the situation. Subsequently we are energized to initiate positive change. This effective approach is known as the ABCDE model.

The ABCDE Model of learned optimism was developed by Seligman (the father of positive psychology). This method has its roots in cognitive therapy developed by Aaron Beck and rational emotive behavioral therapy from Albert Ellis.

Using the ABCDE Model of Optimism

As mentioned before, the goal of this exercise is to help you to view events more realistically to implement positive change. You can repeat this exercise as often as needed. At the beginning it may feel strange to navigate your emotional landscape, but as with most things, practice is key.

Disputation – in this step you try to find another way of looking at the adversity. You may ask yourself, “What is the concrete proof that my belief or thought is correct?” Just because we feel something does not necessarily mean it is true. In this exercise we aim to be objective and look at the facts.

Other helpful questions are, “What is another way of looking at the situation?” or “Is the situation really as bad as I am making it out to be? – am I exaggerating some?”. Sometimes we like to ruminate or dwell on negative events and thoughts – like a cow that chews the grass, pukes it out and then chews it again.

We can ask ourselves, “What’s the point of dwelling on this, is it really helpful?” I don’t know about you, but I don’t want to spend time savoring puke! Another good question is “What can I learn from this situation, how can I grow personally?”.

Let’s take a closer look at the ABCDE model using both a positive and negative event.

Using ABCDE Model of Optimism – Negative Event

Adversity

I work in customer service and over the last few months our customers have grown increasingly rude, impatient and aggressive.

Beliefs

I give my best every day and the last thing that I need are arrogant, know it all customers being rude to me. Things are hard enough. My job is not fun anymore and if things keep going like this, I will quit. But I can’t really do that, because I need the money and at the moment it is not so easy to get another job.

Consequences

This whole situation makes me feel really angry and I want to tell off those ungrateful customers. My stress level has definitely increased, I can’t sleep so well at night and don’t look forward to work. I also respond to customers more aggressively than I used to – I don’t like what is happening to me.

Disputation in the ABCDE Model of Optimism

It seems like one reason that I am so angry is that I feel like they are attacking me personally. The customer’s behavior is still not justified, but they are probably not trying to hurt me personally. With this whole Corona situation everyone is a little more tense and they are probably just frustrated.

Things were not always like this. There is a good chance that once this situation settles down or people learn to cope better, they won’t be as difficult. Actually not all the customers are so bad. Its just a few and unfortunately these are the ones I think about so much. I will try not think about them, it’s not very helpful. I guess this situation might even be an opportunity to learn how to deal with difficult customers.

Energization

After working through this situation, I do feel better. Customers should not behave in such a way, but thankfully most are ok. Furthermore, they are not attacking me personally. Realizing that is a big help. I will talk with my boss about some strategies to deescalate situations and then implement these when needed. Through this situation, I will be able to enhance my skills and grow personally.

Using the ABCDE Model of Optimism – Positive Event

Adversity

I have been performing quite well at work and was promoted to team lead. I am now responsible for three other employees and ensuring that my team meets an ambitious target.

Beliefs

I feel honored by the promotion but am at the same time full of uncertainty. I am not sure that the others will really regard me as their lead. Our target goal is also pretty high and I have doubts as to whether we can meet it or not. What if I fail and my manager regrets giving me the promotion – that would be quite embarrassing.

Consequences

Those on my team can feel my uncertainty and seem to lack the motivation to try and reach this goal. I am also pretty stressed and have not been eating so well. When I think about this new challenge, I feel overwhelmed. I am also kind of blocked as to how to approach this goal.

Disputation in the ABCDE Model of Optimism

I feel so negative because I doubt my capability. Would my manager have really given me a promotion if she thought I would not be up for the task? She believes in me. I should also believe I have what it takes. I have an excellent track record and even through failures and difficulties have always risen to the occasion. This is a difficult task, but it will help me to grow and develop professionally. I should welcome this challenge.

In addition, my manager does not expect me to do everything perfectly. I can talk to her at any time and get some advice. As to my colleagues, we have mostly had a great relationship. We can just build on this and work together as a team. I don’t have to do everything – this is a team effort. Although we have a few things to work on, the team is very good. We certainly have what it takes to not only reach this goal, but even to overperform.

Energization

After confronting my worries, I feel more confident and optimistic about reaching our target. I will schedule a regular meeting with my manager to talk about any challenges or uncertainties. Furthermore, I will suggest a project plan and assign tasks based on each team members’ strengths.

In addition, I will have a weekly team meeting and regular 1 on 1 meetings to talk about our progress. I think this will keep our motivation high. If I realize some deficits, I will coach my team members or schedule the necessary trainings. In this way we will stay on track and beat our target.

Summary

In this post we learned how to identify our negative thoughts and dispute them based on concrete evidence. Furthermore, by adjusting our mindset, we feel energized to take action towards desired outcomes. At the beginning it may not be so easy to pinpoint our negative thoughts. However, after working through the exercise a few times, it becomes second nature.

If you want to have look at more exercises for enhancing optimism, see the next article on the couting your blessings.

I wish you much success in bettering your work life!

References

David, D., & Szentagotai, A. (2006). Cognition in cognitive-behavioral psychotherapies (CBT): Toward an intergrative model. Clinical Psychology Review, 3, 284–298

Seligman, M.E.P. 2006. Learned optimism: How to Change Your Mind and Your Life. New York: Vintage Books