The Fear Cure: Cultivating Courage as Medicine for the Body, Mind, and Soul

by Lissa Rankin

COURAGE-CULTIVATING EXERCISE #16 Convert from Pessimism to Optimism Martin Seligman, Ph.D., author of Learned Optimism, recommends keeping an ABC diary for a few days to assess the beliefs that arise in the face of adverse events. To do this, you have to pay attention to your internal dialogue and notice the knee-jerk responses that arise when something unwanted happens. 1. Write down the adversity. 2. List the thoughts and beliefs that arise as a result of the adversity. 3. Record the consequences. How did you feel? How did you behave? 4. Review your patterns of belief and how they affect the consequences. Are you a pessimist or an optimist? After reviewing the beliefs that arise in the face of adversity, pessimists may notice how the beliefs that arise trigger negative emotional states or behaviors, whereas optimists may notice that their beliefs help them overcome adversity quickly. 5. Dispute your pessimistic beliefs. To do this, you have to learn how to argue with yourself. When adversity happens, notice any pessimistic beliefs that arise, then make a case to prove yourself wrong. If you automatically assume the worst, consider whether there are any other explanations for why adversity happened. Brainstorm other explanations for why your boss got upset or your boyfriend canceled the date. Since you don’t know for sure which ones are true, why not choose beliefs that help you feel more courageous and calm? Choose optimistic beliefs instead and notice whether ...