The question to ask yourself when you’re struggling

❤️ Today’s Tip: Use “learned optimism” to lessen the sting of a setback.

Here’s a thought exercise that can help you quickly reframe an anxiety spiral: “learned optimism.” As Shanna Loga writes on Human Parts, evaluate your thoughts about your challenging situation, and ask yourself: Are these thoughts personal, permanent, and pervasive? If so, try to reframe those thoughts as impersonal, impermanent, and specific.

For example, if you just found out you didn’t get a freelance writing job, you might think: I’m incompetent, so why even bother trying again? But with learned optimism, you can reframe the thought as impersonal, impermanent, and specific: I got one rejection, but it doesn’t mean I’m bad at this, and I can send out five more pitches tomorrow. Loga writes, “We all face difficult experiences in our lives, and that’s not something we can control. What’s within our control is the lens we see them through.”

💡 More from Forge on challenging your negative thoughts:

A Thought Experiment to Help You See Your Next Step
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What Would a Happy Person Do?
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How to Think More Productively: A Cheat Sheet
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