How do you explain the world to yourself? SITUATION? › 2012 › 06 › simpleabcdslides.pdfHow do...
Transcript of How do you explain the world to yourself? SITUATION? › 2012 › 06 › simpleabcdslides.pdfHow do...
Howdoyouexplaintheworldtoyourself?
DoesAcauseC?OrdoesBcauseC?
IsA,asyou’repercievingit,even‘true’?Orisitfilteredwithabadthinkinghabitandadistortedlens?
ExamineanddisputeBAFTERyouexamineandreappraiseA.
Thoughtstopandreframe.
Thinkdifferent,feeldifferent,behavedifferent.
SITUATION?
THOUGHTS&BELIEFS?
CONSEQUENTIALFEELINGS&BEHAVIOURS?
SITUATION
D I S P U T E
ACTIVATING EVENT OR SITUATION
DoesAcauseC?OrdoesBcauseC?
Thesamethingcouldhappento10differentpeople,andallwouldperceiveandresponddifferently.
AddaDcolumntounpackandDISPUTE‘B’…
Howareyouexplainingtheworldtoyourself?
SITUATIONAcolleaguerepeatedlytalksovermeinameeWng.
MYTHOUGHTSANDBELIEFS“She’sabitch.Howdareshe?Shedidthatdeliberately.She’sfullof
herself.She’sruthlessandwouldtrampleonanybodytogeta;en<onandgetahead.She’shorrible,Ihateher...”
EMOTIONSHowdoesthatthinkingmakeme
feel?
Veryangryandaggressive.
BEHAVIOURHowdoesitmakemebehave?
Iimaginescenarios&conversaWonsendlessly.Iputherdowntoothers.
Ibitchandventandplot…
PHYSICALWhatdoesthatthinkingdotomybody?
Heartbeatsfaster.BuXerfliesinstomach.GethoXer.Cheeksredden.Bitshaky.Breathingshallower...
SITUATIONAcolleaguerepeatedlytalksovermeinameeWng.
MYTHOUGHTSANDBELIEFS“Gosh,that’sabitrudeandthoughtless,Ihavesomethingtosay
heretoo.”
EMOTIONSHowdoesthatthinkingmakeme
feel?
Annoyed.
BEHAVIOURHowdoesitmakemebehave?
Iinterruptherandsay“Sorry,butholdon,you’renotle[ngmemakemypoint…”&Imakemy
point.IventaliXletoacolleague,thenIletitgo.
PHYSICALWhatdoesthatthinkingdotomybody?
HeartbeatsaliXlefaster,bodyheatsupaliXle,buXerflies,slightchangeinbreathing...
SITUATIONAcolleaguerepeatedlytalksovermeinameeWng.
MYTHOUGHTSANDBELIEFS“She’sabitover‐excited,andabitannoying...”
EMOTIONSHowdoesthatthinkingmakeme
feel?
Abitirritatedandfrustrated.
BEHAVIOURHowdoesitmakemebehave?
Irollmyeyes,teaseherinthecanteenlater,&plantomanageher&thesituaWonfirmlyifithappensagain,thenIletitgo…
PHYSICALWhatdoesthatthinkingdotomybody?
AliXleuncomfortableforafewminutes...
SITUATION
BELIEFSANDTHOUGHTS
FEELINGS‐EMOTIONSBEHAVIOUR
FEELINGS‐PHYSICAL
GIVEANUNHEALTHYBADHABITTHINKINGFEELING&BEHAVIOUREXAMPLE
SITUATION
BELIEFSANDTHOUGHTS
FEELINGS‐EMOTIONSBEHAVIOUR
FEELINGS‐PHYSICAL
GIVEACOOLHEALTHYTHINKINGFEELING&BEHAVIOUREXAMPLE
EMOTIONSHowdoesthatmakemefeel?
Angry.Aggressive.Vengeful..
BEHAVIOURHowdoesthismakemebehave?
Ibitch.Ivent.Iplot.Istew.
PHYSICALWhatismybodydoing?
Heartracing.OverheaWng.Blushing.
SITUATION
MYTHOUGHTS
EMOTIONSBEHAVIOUR
PHYSICAL
TRACKINGYOUR‘THINKINGFEELING&BEHAVIOUR’WORKSHEET
Think
Feel Behave
Classic CBT – it is not an event that causes your upset, it is your judgment of the event – thoughts cause feelings and behaviours…
Think
Feel
Behave
If you have GAD (a general anxiety disorder), it is likely that have a hypervigilent threat response, and that it is driving the distorted thinking – so in this case ‘feelings’ (physical) cause thoughts and behaviours…
SITUATIONYourteamismeeNngwithadistributerteamtopersuadethemtograntyour
companyanexclusivecontract.
GROUPTHOUGHTSANDBELIEFSThislotlovethepowertheyhaveoverus.Theylovelordingitoverusandmakingusgrovel,they’rehorrible.Theydon’trespectus,iftheydidtreatuswithrespect,theywouldn’tputusthroughthis
nonsense.Theypreferourrivals.They’snowaywe’regeUngthiscontract,we’rewasNngourNme.We’llhavetogoinatasuperlowmarginasafirstproposal,evenifjusttoscrewtherival.Thisisadisaster.
What’sthepoint?!
EMOTIONS
Howdoesthatthinkingmakemefeel?
Anxious.NervousAnnoyedAngry
BEHAVIOUR
Howdoesitmakemebehave?Notatallrelaxed.ConducNngthemeeNnginasNffformalway.Showingphysicaldiscomfort.Notengagingin‘socialniceNes’orgeUngtoknowthedistributorteam.Talktoofast.PanicintoimmediatelyproposingaNnymargintakeinreturnforacontract.
PHYSICALPUMPINGUP
Whatdoesthatthinkingdotomybody?
Bu[erflies.Fasterbreathing.Unfocused
ACTIVATING SITUATION /
EVENTS (the things that
happen)
DoesAcauseC?OrdoesBcauseC?
Journal the event or situation… NEUROBIOLOGY:
This + this, equals…
… these: