It is possible to change how you view a challenge or situation.

icon_abcThe 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.” 

References:

  • National Multiple Sclerosis Society. Resilience: Addressing the challenges of MS. https://www.nationalmssociety.org/NationalMSSociety/media/MSNationalFiles/Documents/NAEP2016_Resilience_final.pdf (date of last update not specified).