- Most of us have pessimistic thoughts at some stage, but left unchecked, pessimism can damage your career, your relationships, and even your outlook on life. The ABC technique is a simple tool you can use for developing more optimistic thinking. ABC stands for adversity, beliefs and consequences. 

In short, we encounter adversity, how we think about it creates beliefs, which then influence what we do next, the consequences. How optimistic you are is influenced by how you explain encounters with adversity to yourself. 

Pessimists tend to assume that bad events are permanent, while optimists believe they are temporary. They often make universal statements, like, "All my work is useless," while optimist say things like, "I made one mistake." And they tend to take things personally, while optimists are more objective and outward looking. 

To challenge your inner pessimist, track your inner dialogue. Record your thoughts when you encounter a difficult or stressful situation. What happened? What beliefs did you form because of it? What were the consequences? And how did this affect your feelings? Then analyze your results. 

Are any thought patterns emerging? How do beliefs tend to affect your feelings and what you did next? Counter your pessimistic beliefs with rational arguments. Draw on objective evidence that shows you were thinking negatively rather than objectively. Think about how having an optimistic outlook and beliefs might lead to more positive consequences and opportunities in the future. 

For more tips on how to use the ABC technique, and to download your free template, check out our website at mindtools.com. © 2022 Mind Tools by Emerald Works Limited.