40 pages • 1-hour read
Learned Optimism: How to Change Your Mind and Your Life
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Index of Terms
Content Warning: This section of the guide includes discussion of mental illness.
ABC Model
The ABC (adversity, belief, consequence) model is a framework developed by Seligman to explain how people’s beliefs about setbacks shape their emotional and behavioral responses. It breaks experiences into three parts: adversity (the event), belief (the interpretation of the event), and consequence (the resulting feelings and actions). For instance, after not being invited to a party (adversity), one person might think, “Nobody likes me,” and feel depressed (consequence), while another might think, “They forgot this time,” and simply move on.
Disputation
Disputation is the process of challenging pessimistic or negative beliefs by testing their accuracy and reframing them. Seligman outlines four main strategies: presenting evidence against the belief, offering alternative explanations, considering the broader implications of the thought, and assessing its usefulness. This method helps weaken pessimism and cultivate an optimistic explanatory style.
Explanatory Style
Explanatory style refers to the habitual way that individuals explain the causes of good and bad events in their lives. According to Seligman, this style is defined by three dimensions—permanence, pervasiveness, and personalization—that shape whether someone leans optimistic or pessimistic. It plays a central role in determining resilience, motivation, and susceptibility to depression. One of the key takeaways is thus to Recognize the Power of Explanatory Style.
Optimism
Optimism is the tendency to interpret challenges and setbacks as temporary, specific, and external rather than permanent, pervasive, and personal. In Seligman’s framework, optimism functions as a learned cognitive style that fosters resilience, persistence, and improved mental and physical health. Far from unthinking positivity, it is a practical outlook that helps individuals recover more quickly from adversity.
Pessimism
Pessimism is a habitual way of interpreting events in which setbacks are seen as permanent, pervasive, and personal. In Learned Optimism, Seligman frames pessimism as a cognitive style that increases vulnerability to helplessness and depression, often magnifying the impact of negative experiences. While it can sometimes serve as a cautionary perspective, persistent pessimism tends to limit resilience, achievement, and overall well-being.
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