ABCDE Of Resilience-How to Bounce Back Stronger

How to stay resilient during a career change?

Let’s try the ABCDE Model
(Created by Martin Seligman).

It helps us:
→    Build resilience
→    Focus on changing negative thought patterns
Let’s dive in!

1.    A — Adversity
First off, identify the specific challenge you’re facing.

For example:
→    I’m stressed about learning new skills
→    I’m worried about not fitting into the new job role

2.    B — Beliefs
Now, notice what thoughts are going through your mind about this challenge.

They’re often negative and self-doubting, like:
→    I’m not good enough for this job
→    I’ll never catch up with my new colleagues
Just be aware of your thoughts and beliefs.

3.    C — Consequences
Okay, you’re aware of your beliefs now.

Now ask yourself:
→    How are these beliefs affecting me?

Are they making you feel anxious?
Or discouraged?
Or overwhelmed?
Jot down how your thoughts impact your emotions and actions.
Don’t worry about it — it’s okay

4.    D — Disputation
Now it’s time to challenge those negative beliefs.

Ask yourself:
→    Is there evidence that I can handle this change?
Or
→    What are my strengths that will help me succeed?

For example, remind yourself of past successes.
Or think about skills you’ve used before that could come in handy now.
Just use these ‘leverages’ to challenge those beliefs.

5.    E — Energization
Now it’s time to feel the boost from changing your beliefs.
How?

By noticing and accepting that:
→    Focusing on your strengths makes you feel more confident
→    Focusing on realistic things makes you feel more motivated
Then jot down one small action you can take to tackle your challenge.

For example:
→    Setting up a meeting with a mentor
or
→    Spending time to learn a new skill
(By the way, my favorite way to learn is Learning by Doing!)