The ABCD of perspective1
One of the key components of resilience involves changing your perception about adversity, which in turn will help with your emotions and behaviour. When you encounter a challenge or problem, ask yourself the following questions:
ADVERSITY – What is the event in your life that you cannot change?
BELIEF – Why do you think the event happened? Is it temporary or permanent?
CONSEQUENCE – How do you think, act and feel as a result of the event?
DISPUTATION – Are your thoughts a belief or a fact? What would be an alternative belief, or a new way of viewing the event, that would make you feel fortunate rather than helpless?
With practice and time, you might find the ABCD technique a good way to examine your reaction and thought processes, and more importantly, you might find another way to view or interpret challenging situations.
“Frame adversity as a challenge, and you become more flexible and able to deal with it, move on, learn from it and grow. Focus on it, frame it as a threat, and a potentially traumatic event becomes an enduring problem.”
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Reference:
- National Multiple Sclerosis Society. Resilience: Addressing the challenges of MS. https://www.nationalmssociety.org/Resources-Support/Library-Education-Programs/Resilience-Addressing-The-Challenges-Of-MS (date of last update 2023).
Examples of reframing thoughts
"My balance is getting much worse and so I must be transitioning to progressive MS.”
"My doctor explained that my disease will stay fairly stable, however I might experience symptoms from time to time. I think I will book an appointment to discuss this with her and find out what I can do to help with my balance.”
“I must have done something to cause my symptoms to flare up.”
“I remember my MS nurse telling me that everyone experiences MS differently, with different symptoms appearing at different times. I may not be to blame and should check in with my nurse to see what she suggests I can do to help with these symptoms.”