learned optimism
TRANSCRIPT
Learned OptimismBy Dr. Seligman
Two ways of life
Optimism
Pessimism
The Optimism Test
Permanance
How do you react to bad events?
Optimist
Permanance (bad events) Pessimist
Temporary Persist forever
My boss is a bastard
My boss is in a bad mood today
PmB: Permanance Bad◦ 0-1 very optimistic◦ 4 average◦ 7-8 very pessimistic
PmG: Permanance Good◦ 7-8 very optimistic◦ 4-5 average◦ 0-1 very pessimistic
Permanance Score
Optimist
Pervasiveness
Pessimist
Good event Universal
Michelle Joyce is unfair.
Specific
Bad event
All teachers are unfair.
PvB: Pervasiveness Bad◦ 0-1 very optimistic◦ 4 average◦ 7-8 very pessimistic
PvG: Pervasiveness Good◦ 7-8 very optimistic◦ 4-5 average◦ 0-1 very pessimistic
Pervasiveness
PvB + PmB
0-2 very hopeful
12-16 severely hopeless
Hope
People who make permanent and universal explanations for their troubles
tend to collapse under pressure
for a long time and across situations
The Hopeless
When bad things happen, do we blame ourselves?
If so, do we lose self-esteem when bad events strike?
Personalisation
“I’m stupid”
vs
“You’re stupid”
Responsibility for our actions
Depressives tend to take way more responsibility for bad events than is realistic
Responsibility for our actions
HighLow
Realistic Depressives
0-1 very high self esteem
4 average
7-8 very low self esteem
PsB = Personalisation Bad
7-8 very high self esteem
4-5 average
0-1 very low self esteem
PsG = Personalisation Good
G-B
Above 8 very optimistic. 6 – 7 optimistic
3-5 average
0 or below very pessimisticprone to depression
Total Score
Pessimists see reality !
Benefits of Pessimism
Non-depressed people
Believe they have more control than they do
Overestimated their performance
Reality
Companies need pessimists to survive◦ Finance◦ Compliance
Pessimism keeps you alive ◦ airlines
Pessimism works
if you are pessimistic….
But...
May be depressed
May be achieving less
Your talent Effort Achievement
May have weakened physical health and it gets worse with age.
Your health
Life may not be as pleasurable
Bad life events Children may suffering bad life events
(divorce, family deaths, etc)
will do worst
Pessimism in children’s life But also children who see bad events as
permanent, pervasive and personal
Will over time get depressed and do badly
At School Explanatory style is
as much of a predictor of success
as SAT’s or IQ tests
At Work: Met Life study Group A: Regular force
◦ Pass Career Profile, insurance industry test
Group B: Special Force◦ Failed Career Profile◦ Would not usually be hired anywhere else
◦ But scored top half of the optimism test.
Special force At Work 1st year
◦ Outsold the pessimists in the regular force by 21%
2nd year◦ Outsold the pessimists by 57%
Health: Nursing home study The First Floor
◦ Extra control and choice in their lives
◦ Have to choose omeletes or scrambled eggs for breakfast the night before
◦ Have to choose the film to watch before
◦ Pick plants if you want and you have to water it.
Health: Nursing home study The Second Floor
◦ The same added extra good things but…
◦ Omelettes on Mon, Wed, and Fri.◦ Scrambled eggs on the other days
◦ Residents from left corridor go Wednesday for the film.
◦ Those from right corridor Thursday.
◦ Nurse waters plants in the room
Eighteen months later… The First Floor
◦ With choice and control
More active and happier
Lived longer
I am pessimistic.
And I think I’m born with it.
Really?
Children are …
From 9 to 12 years old boys and girls
Total average is
13.5
But they are open to
Adults’ criticism◦ Teacher and parents
Life crises
And mother’s explanatory style
Mummy, there’s a dent on my side of the car.
Damn, Bob will kill me. Daddy told you to always park his new car
far away from the other cars Damn, things like this always happen to me.
I’m so lazy, I just want to carry groceries a few feet, not a hundred yards. I’m so stupid.
How to become more optimistic
ABC
Adversity
Beliefs
Consequences
Identify ABC
A: Someone cuts you off while you are driving
B: You think “______________”
C: You get pissed off and honk your horn
Record your ABC
A: I broke the build. Int. server is not working this morning.
B: Why didn’t I notice it yesterday. I am careless and stupid. I have fix it now, and We lost half-day.
C: I feel stupid and unprofessional. I’m depressed
Dispute your beliefs
Argue with yourself
Look for alternative explanations, de-catastrophize
Change your Belifes
A: I broke the build. Int. server is not working this morning.
B: I was working very hard and got exhausted in the afternoon. I learned that maintanable pace is important. I know what’s broken, so I can fix it very quickly.
C: I feel relieved. I learn a lesson and am a better developer now.
Homework
Record your ABC
Evaluate your ABC and dispute it