Third, you learn to make different explanations, called reattributions, and use them to dispute your automatic thoughts. - Martin E P Seligman

Curing the negatives does not produce the positives.

Alcoholics are, in truth, failures, and their failure is a simple failure of will. They have made bad choices, and they continue to do so every day. By calling them victims of a disease, we magically shift the burden of the problem from choice and personal control, where it belongs, to an impersonal force — disease.

YOU SHOULD NOW be well on your way to using disputation, the prime technique for learned optimism, in your daily life. You first saw the ABC link — that specific beliefs lead to dejection and passivity. Emotions and actions do not usually follow adversity directly. Rather they issue directly from your beliefs about adversity. This means that if you change your mental response to adversity, you can cope with setbacks much better. The main tool for changing your interpretations of adversity is disputation. Practice disputing your automatic interpretations all the time from now on. Anytime you find yourself down or anxious or angry, ask what you are saying to yourself. Sometimes the beliefs will turn out to be accurate; when this is so, concentrate on the ways you can alter the situation and prevent adversity from becoming disaster. But usually your negative beliefs are distortions. Challenge them. Don’t let them run your emotional life. Unlike dieting, learned optimism is easy to maintain once you start. Once you get into the habit of disputing negative beliefs, your daily life will run much better, and you will feel much happier.