Is the glass half empty or half full?
How you see it has a huge bearing on how you recover from setbacks and how happy you are in general.
I'd like to say that I was born an optimist. I'd also like to say
that I can eat all the chocolate I want without gaining a pound and
that the sun is shining here in Seattle on January 7. But unfortunately
none of this is true.
So while I nibble on small bits of chocolate and stoically don my
rain parka, I'm working on cultivating optimism. And here's why: my
career and my life are going to be better for it.
Here's what sets apart the pessimists from the optimists, according to Dr. Martin Seligman, author of Learned Optimism: How to Change Your Mind and Your Life,
"The
defining characteristic of pessimists is that they tend to believe bad
events will last a long time, will undermine everything they do, and
are their own fault. The optimists, who are confronted with the same
hard knocks of the world, think about misfortune in the opposite way.
They tend to believe defeat is just a temporary setback, that its
causes are confined to this one case...Confronted by a bad situation,
they perceive it as a challenge and try harder."
Our
careers are filled with setbacks. We may have a bad boss, a poor
performing employee, a project that has gotten way out of hand,
unrealistic quotas, a boring job, too much to do, budget cuts, layoffs,
or unethical leadership.
Career change offers up its own share of challenges, setbacks and
bad times. Lack of personal contacts in the desired field, lack of
education, low starting salary in our desired position, and so on. I'm
getting depressed just writing about it!
I've coached a lot of people over the last several years on all
kinds of career and life issues. The optimists simply have an easier
time of it, and they get where they want faster.
The good news in all this is that even people with pessimistic
tendencies can cultivate optimism. This involves learning a new set of
cognitive skills, as opposed to repeating happy affirmations and hoping
that someday you believe them.
Seligman's book explains these skills in detail. They are rather
fascinating and take some practice and some time to get the hang of.
I highly recommend you buy the book
or check it out from the library for all the information, but here are
a few highlights around the "ABCD" skills model.
A. Notice when you're experiencing adversity, even just a tiny example.
"I can't get a meeting with my boss this week."
B. Notice your beliefs (i.e., your interpretation) about this adversity.
"My boss is always ducking me. Why doesn't she care about what I'm doing?"
C. Notice how you feel and/or what you do (i.e., the consequences).
"I'm
worried that I'm not going to be considered for the promotion I'm
wanting, that I'm no longer a "player". I'm angry that I'm disregarded."
D. Distract yourself or dispute your beliefs.
Immediately
shift your attention to stop ruminating. Or use evidence, alternative
views, or decatastrophize. (These are very powerful skills that I just
can't do justice here. Get the book!)
A little pessimism can be constructive. It can keep us from doing
rash, foolhardy things. Back in our evolutionary history our pessimism
mirrored the grim realities of the times: danger lurking around the
next corner, most children dying before their 5th birthday, not enough
food to last the winter, etc.
But now for most of us, disaster is far less imminent. Yet the pull
of pessimism can keep us stuck, unhappy, even depressed. We need
optimism to inspire and fuel our plans and dreams and to propel us
forward into unchartered territory.
I am deciding to be hopeful that the sun will return to Seattle,
among other things. What are you deciding to be optimistic about today?
Posted by Heather Mundell
cross-posted at life@work