Overcoming negative thinking

If it was as simple as ‘stop thinking negatively’ we’d have just solved issues for millions of people globally!

But we can’t switch off emotions, and we can’t just look at ourselves in the eye and say “think positive”, and magically change.

What we can do is practice different methods to foster positive thinking, creating the environment we need to process challenges, brainstorm solutions, take positive steps and move forward, no matter what difficulties we are facing now, or in future.

One method we use in the Coaching programmes we run is the ABC technique, first suggested by Dr. Albert Ellis.

ABC stands for: Adversity (or Activating event), Beliefs, Consequences.

Whether it’s at work or in our personal life we all encounter ‘Adversity’; a perceived problem, obstacle, or difficulty. How we think about this adversity creates our ‘Beliefs’ – how we understand and interpret that Adversity. Our beliefs influence what we do next, which becomes the ‘Consequences’ – our actions and our behaviours.

The ABC Model highlights the connection between people’s beliefs and their emotions, showing that the events around them do not necessarily dictate their emotions.

You can use the ABC technique to overcome patterns of negative thinking.

Here’s an example:

Peter has a busy day ahead. First thing in the morning his manager asks for an important task to be completed by lunchtime. Peter thinks to himself “I have so much work to do! I’ll never get anything finished!”

In response to that thought, Peter’s stress levels rise; brain flooding with cortisol, he doesn’t know where to start – so he procrastinates, wasting the available time, then rushes through the steps he needs to take, kicking himself the whole time, with even more negative thoughts.

Although Peter finishes the task, his manager can see that it’s not up to his usual standard, and she has to spend some of her own time revising the work.

Peter spends his afternoon stressed and self-critical, which further impacts how well he completes tasks – and his manager has to work late to finish her own tasks, which makes Peter feel guilty – further feeding his negative mindset.

So, what are the ABCs in this scenario?

Adversity: the planned day was disrupted, and a tight deadline imposed

Beliefs: “I have so much work to do, I’ll never get anything finished!”

Consequences: gets stressed, and delivers a quality of work that isn’t Peter’s usual standard.

In another department, an almost identical situation is happening for Peter’s colleague Susan. Her manager asked her to do an additional task by lunchtime, changing her plans for how her working day would go. Here’s how she dealt with the situation:

Rather than being upset by the request Susan thinks:

“I had planned to complete other tasks, but my manager clearly thinks this is important. I have a lot of work to do: what tasks do I need to prioritise?”

Susan discusses her workload with her manager, agrees on the order of priority for the new task and her existing projects, then refocuses on the new task. She completes this on time, and to a high standard. She is satisfied with the work she’s done, and returns to the work she’d previously planned, confident that she can do those tasks well too.

The adversity (A) remains the same, but Susan’s belief (B) is different. Susan was able to avoid feelings of stress with a positive mindset and complete the task well (C).

Beyond this situation, Susan’s confidence in her ability is enhanced; she is proud of her ability to adapt to changing situations, and her mindset remains positive. She knows she can communicate effectively, prioritise her work, react practically and positively, and plan her day again.

Of course, this is a very simplistic example of the ABC model – which can also help to highlight wider cognitive distortions, and how irrational beliefs cause emotional and/or behavioural consequences – and we cover how you can use it to change your beliefs (and behaviours) in our Coaching programmes.

Positive mindset – and keeping a calm, proactive state of mind when you’re faced with unexpected change or challenges – isn’t as simple as flipping a switch. It takes practice and reinforcement. If you get it wrong it’s easy to slip straight back into negative thinking – so it’s important to see each situation individually, and to keep practicing the habit of reframing your initial reaction. The more you do it, the more ‘evidence’ you’ll have that you are capable, that things will go well, and that the C – the consequence – is positive. 

Positive thinking can be a powerful ally in overcoming adversity – and as Leaders it’s vital to build an environment of positivity in your organisation. Leading by example – maintaining a calm, pragmatic reaction to organisational challenges, discussing them with your team, being a sounding board for their own re-processing – helps to foster this mindset across your team, and the whole organisation.