Finding the bright side when things go wrong is a primary component of optimism, which research links to lower depression, improved coping with stress, and greater relationship satisfaction. Forget the Pollyanna complex. Many people have a tendency to look on the bright side too rarely, not too often. The following exercise is designed to help you achieve a healthier balance and improve your wellbeing.
1) Make a list
List five things that make you feel life is enjoyable and/or worthwhile at this moment (can be as general as “having good friends” or as specific as “eating a piece of chocolate”)
2) Work through it
Think about a recent time when something didn’t go your way, or when you felt frustrated and upset. Briefly describe the situation in writing or tell a friend.
3) Create a new perspective
List 3 things that can help you see the bright side of this situation. For example, perhaps you couldn’t get your hair coloured during the quarantine. A few ways to look on the bright side of this situation might be: “Well, I have a good reason to wear the beautiful scarves tucked away in my closet” or “How cool is it that I can give my hair a break from the adverse effects of hair treatments”.
Have you seen our other resources on wellbeing?
Tammy Gregersen, a professor of TESOL at the American University of Sharjah in the United Arab Emirates, received her MA in Education and PhD in Linguistics in Chile, where she began her academic career. She is co-author with Sarah Mercer of Teacher wellbeing, published by Oxford University Press. Together with Peter MacIntyre, she wrote the books, Capitalizing on Language Learner Individuality and Optimizing Language Learners’ Nonverbal Communication in the Language Classroom. She is also a co-editor with Peter and Sarah Mercer of Positive Psychology in SLA and Innovations in Language Teacher Education. She has published extensively in peer-reviewed journals and contributed several chapters in applied linguistics anthologies on individual differences, teacher education, language teaching methodology and nonverbal communication in language classrooms.