The 3 P’s: a quick exercise for teachers and education staff

The way you talk to yourself shapes how you show up at work and in life.

Learned optimism is about spotting negative self-talk and pessimistic thinking then flipping the script.

Next time you feel pulled down by a setback or miss the joy in a win, grab this exercise to help you pause, reflect and change your perspective.

Use the 3 P's exercise to reframe setbacks:

• Personal
  Avoid blaming yourself entirely. Consider external factors and show self-compassion.
• Permanent
  Recognize that setbacks are temporary, not lasting forever.
• Pervasive
  Understand that one issue doesn't define your entire life or career.

Try it yourself

1. Pick a recent challenge from work and reflect on how you interpreted it using the 3 P's.Then reframe each thought with a more optimistic lens.
2. Write out how you think about the situation in the Personal, Pervasive and Permanent boxes.
3. Change your point of view and write out how the experience could be viewed in a more optimistic way
4. Ask yourself: How do I feel now? Have any of my thoughts about the situation shifted? Would it help to make space for more optimistic thinking in the future?

Download the exercise below and give it a try!  

Need support?

Teachers and education staff can call Education Support's free emotional support helpline, open 24/7: 08000 562 561

Source:
Seligman, M. (2006). Learned Optimism: How to Change Your Mind and Your Life Vintage Books.