“Forget Your Troubles” was written by Ted Koehler in 1950 and memorialized by Judy Garland. In the Imagecontext of career development and personal growth, this seems easier said than done. Job Search, Career Advancement, Life, etc. is full of discouragement, rejection and an abundance of “No’s”.

“Get happy” just doesn’t cut it.

Actually, however, it is pretty good advice. Research by psychologist Martin Seligman (author of two books on my reading list in http://www.goodreads.com, Learned Optimism and Authentic Happiness) has shown that “getting happy” can actually be done! As a new graduate with a bachelor’s degree in psychology in the 60s, Seligman assisted in behavioral research using animals to determine how they learned to avoid unpleasant situations. Without going into the details (don’t worry, the subjects weren’t hurt!), conditions were created where the animals were unable to avoid a stressful situation. In other words, regardless of what they did, they experienced an unpleasant response. It reached the point where they would do absolutely nothing, since what they did changed nothing! This was described as “learned helplessness” – in humans, something we may call “pessimism.” Seligman eventually started to wonder that, if we can “learn” to be pessimistic, maybe we can learn to be optimistic, too (enter his first book, Learned Optimism).

Now some of us seem to be naturally optimistic, able to see the glass as half full. I’ve always liked the comment of the comedian, “I don’t care if the glass is half empty or half full, I just want to know who was drinking it and do I have to pay for all of it!” Quite honestly, these cheerful types tend to annoy me somewhat. Aren’t they paying attention to what’s happening? I naturally fall on the side of the pessimists – that seems more realistic to me. Then, when things happen, I’m either absolutely right (“I knew it wouldn’t work!”) or pleasantly surprised (“Wow! I didn’t expect this!”).

This mindset is not very successful, however. (I speak from personal experience.) Seligman did research on pessimism and came up with three distinct dimensions for pessimism: permanence, pervasiveness and personalization. Here is how they work:

Permanence means when something goes wrong, it will stay wrong, never to correct itself. Learn to live with it, because it’s here to stay. When you fail at something, the results of this experience will affect you for the rest of your life. Deal with it.

Pervasiveness means when something goes wrong, it’s only the beginning. There is more to come, so you better get used to it. When one company does not return your calls, no one will. You may as well give up. To quote a song by a favorite bluesman of mine, Buddy Guy: “I wonder where the next one’s coming from?!”

Personalization means that when something goes wrong, you deserved it because of what you didi or who you are. Don’t expect anything nice to happen to you because you are not worthy of such an experience. You didn’t get that promotion because you are a rotten human being, lucky to be employed at all.

These statements sound over the top, don’t they? Yet many of us practice them regularly. By the way, if you register with Dr. Seligman’s website, http://www.authentichappiness.sas.upenn.edu, you can complete an assessment to identify your scores on these factors, along with all sorts of other measures.

I don’t want to stop here, however. Seligman, a major contributor to what he calls “Positive Psychology,” offers a step-by-step approach to retooling your thinking (removing what Stuart Smalley (a.k.a. Al Franken) of Saturday Night Live™ calls “stinkin’ thinkin’”). To do this process justice, you really should read his books, but here is the process in abbreviated form. The five steps follow the alphabet – ABCDE.

A – Adversity: This is the offending event. I was just turned down for the promotion I was counting on.

B – Belief: My natural response, what this situation makes me think. I’m not a good candidate, I’ll probably end up being a greeter at a large retail establishment. I may as well get fitted for an apron now.

C – Consequences: How my beliefs translate into actions. Since I’m obviously not a serious candidate for any quality position, I might as well give up and take a paper route.

D – Disputation: Here is where the magic can start. I challenge B and C. Am I really a waste of space, with no real options? Seligman says that we need to learn to argue with ourselves. His Learned Optimism book gives some very practical guidance on how to do this.

E – Energization: This is where you turn the “argument” with yourself into renewed action. I am not a waste of space. Although I regret not getting this opportunity I’ll find out why, improve my performance and redouble my efforts until I’m successful.

There will be days when you just don’t feel like it. That’s normal, especially if you are a pessimist like me. Do it anyway. “Fake it until you make it.” You can make a habit of practicing your new optimistic outlook, even if it isn’t your natural style. I have! You’re likely to be very pleased with the results.

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