The pessimism challenger

This brief exercise in cultivating optimism should take around 10-15 minutes. 

Try to do this exercise at least once a day until you get in the habit of challenging your pessimistic thoughts.

Pessimism stems from beliefs that negative events are permanent, pervasive and personal. Challenge yourself to come up with an evaluation that is temporary, specific and external. 

The pandemic is a real-life challenge to humanity and naturally many people feel negative about it, especially as it has gone on for so long and resulted in much change and disruption as well as, for some, loss.  The situation may be making you feel very anxious, sad or upset in some way.  However, it is important to check in with how you are thinking about things which influence how you see the world, yourself and others.  

The first step is A for Adversity. Describe what triggered your negative thoughts and feelings. Stick to the facts of the situation.

For example, News that Coronavirus is spreading faster.

Next comes B for Beliefs. Write down the thoughts, assumptions, judgments and interpretations you are having about the situation. What is your inner voice saying?

For example, Coronavirus is going to devastate my life and things will only get worse.

Next comes C for Consequences. Write down the consequences of your beliefs. These could be thoughts, feelings, urges or actions.

For example, Worrying all the time about the future and what is going to happen to me, my work and my health and the health of my family and friends, if they catch it.  Not sleeping or eating well and becoming obsessed with cleanliness.

Then comes D for Dispute. Write down all the evidence you can muster to challenge your negative thoughts. Is there another way of looking at this? Do you have a crystal ball that shows you it is all bad in the future, or could this period pass with time? What would you say to a friend who was experiencing these thoughts and feelings? What would you feel like if the opposite to what you feared would happen, that something life-changing in a positive way happened because of Coronavirus?  Try to balance the “What if” something bad happens to “What if” something bad did not happen.  

Finally, E for Energising or how being more optimistic led to new consequences. Now write down the results of your more optimistic take on the situation.

For example, I felt less anxious, got on with what I was doing and focused more on the present than the future, and what was within my control, rather than out of my influence.