How you interpret positive and negative life events is the crux of your mental outlook. If you make a mistake, do you call yourself "stupid" or say you're off your game? If you succeed at a project, is it an accident or a reflection of your inner talent? Becoming aware of your "self-talk" tendencies can help you train yourself to think more optimistically. "People who master this technique are two to eight times less likely to become depressed when they encounter setbacks," says Martin Seligman, Ph.D., professor of psychology at the University of Pennsylvania. The examples below are adapted from Seligman's book "Authentic Happiness."

Is it temporary or permanent? Optimists see negative events as temporary, and positive ones as permanent.
	Pessimistic	Optimistic
Despite trying to stick to a diet, you gain weight over the holidays, and you can't lose it.	Diets don't work.	The diet I tried didn't work.
You win a tennis match.	My opponent got tired.	I'm a good player.
Is it specific or pervasive? Optimists see negative events as specific, and positive ones as pervasive.
	Pessimistic	Optimistic
You miss an important engagement.	Sometimes my memory fails me.	I sometimes forget to check my appointment book.
You run for a community office position and win.	I devoted a lot of time and energy to campaigning.	I work hard at everything I do.
Is it hopeless or hopeful? Hopeful people view negative events as temporary and specific, positive events as permanent and pervasive.
	Pessimistic	Optimistic
You and your spouse get into an argument.	He/she is a tyrant.	He/she was in a bad mood.
You get a promotion at work.	I'm lucky.	I'm talented.