Coaching practices for Seligman S Perma Model After a Loss

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Seligman S Perma Model After a Loss, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• Even when something goes really well I brush it off as luck or good timing, so the win never actually counts toward believing in myself
• When something goes wrong I spiral straight into the dark conclusion and the bad feeling, and I want an actual step-by-step way to slow that down and argue back with evidence instead of just sinking.
• I keep hitting my targets and checking the boxes, and it keeps leaving me weirdly hollow
• One bad thing happens and instantly it’s "this always happens, it ruins everything, and it’s all my fault"
• This one loss feels like the end of the world when I stare right at it, and I keep checking it obsessively, which only makes it worse

Practices that may help

1. Seligman’s PERMA Model, Made Practical
   Martin Seligman’s PERMA model identifies five pillars of well-being: Positive Emotions, Engagement, Relationships, Meaning, and Accomplishment. Unlike happiness models that treat well-being as a single variable, PERMA argues these five elements are each intrinsically valued and each independently improvable. Several PERMA-targeted interventions have randomized-trial support; others are mechanistically grounded with less direct evidence.
2. Learned Optimism: Seligman’s ABCDE Method
   Learned optimism, from Martin Seligman’s research program, teaches you to identify and dispute the pessimistic explanations you generate automatically after setbacks — using his ABCDE model (Adversity, Belief, Consequence, Disputation, Energization). Clinical and observational research links shifting from pessimistic to flexible explanatory style to reduced depression risk and better persistence; effects are real but modest, and the goal is accuracy, not forced positivity.
3. Run a structured mastery debrief after each performance
   Immediately after any significant attempt, extract what worked before the memory fades.
   Mastery Experiences
4. Run the ABCDE disputation
   Map adversity → belief → consequence, then dispute the belief with evidence.
   Learned Optimism: Seligman’s ABCDE Method
5. Build meaning through contribution rather than achievement (meaning pillar)
   Orient your work toward what it does for others, not just what it earns you.
   Seligman’s PERMA Model, Made Practical
6. Identify the three Ps in your explanation
   Check whether your explanation of a setback is permanent, pervasive, or personal — and how accurate each is.
   Learned Optimism: Seligman’s ABCDE Method
7. Zoom out from the single loss to the aggregate
   A loss looks catastrophic in isolation and trivial across the whole portfolio of your life.
   Loss Aversion, Made Practical
8. Use the performance-feedback loop without Self 1
   Treat every outcome as information, not a verdict — adjust without judging.
   The Inner Game: Quieting Self 1
9. Positive Psychology, Made Practical
   Martin Seligman’s positive psychology studies what makes life worth living, organized around the PERMA model — Positive emotion, Engagement, Relationships, Meaning, and Accomplishment. Several of its signature interventions, including three good things, the gratitude visit, and using signature strengths, have genuine randomized-trial support for raising well-being and lowering depressive symptoms.
10. Track mastery progress, not just outcomes (accomplishment pillar)
    Measure your growth in capability over time, not only whether you hit your targets.
    Seligman’s PERMA Model, Made Practical

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