Grit How to keep going whe ypu want to give up pdfdrive com

Be optimistic
Optimism and resilience go hand in hand. People who are resilient are able to
see the positives even in the direst of circumstances. The most important skill to

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become more optimistic is reframing, which we already discussed. Below are
three more ways to bring more optimism in your life.
1. Smile. Studies
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show that people who are unable to frown because of
Botox injections experience a significantly less negative mood than people who
can frown. You can do it the natural way, though – smile more, even if you don’t
necessarily feel like doing so. Putting on a fake smile will still improve your
mood.
2. Count your blessings. Various
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studies
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show that expressing gratitude
boosts your mood, increases long-term happiness and decreases depressive
symptoms. A simple daily practice of noting down three things you’re thankful
for is enough to experience the beneficial effects of gratitude.
3. Follow the ABCDE model. Psychologist Albert Ellis created the initial
ABC model of adversity, belief, and consequence. Martin Seligman, one of the
most renowned psychologists known for his research of positive psychology
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,
added D – disputation, and E – energization, to this model.
Adversity – describe a recent adversity as an objective statement.
Belief – record what you were saying to yourself when faced with the
adversity.
Consequences – what did you feel or what did you do because of it?
Disputation – find evidence against your belief or put it into a different
perspective.
Energization – how did you feel when you disputed your belief?
Here’s how it works on a real-life example: Adversity – I applied for a new
job and got rejected.
Belief – I’m just not good enough. I’ll never get a better job.
Consequences – I feel worthless. I stop looking for a new job and feel sorry
for myself. Consequently, I feel even worse than before.
Disputation – That’s not true because I worked at X a couple of years ago
and they always praised me.
OR

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Maybe it just wasn’t the right job for me. The fact that they rejected me
doesn’t mean I’m not good enough. There are many more companies I haven’t
applied to yet.
Energization – I feel much more confident in my abilities to find a new job. I
know I can bring a lot to the table and will show it to my next potential
employer.
Use the same model to change your default responses to more positive ones.