SERIES WORKSHOP SEAHAWK SKILLSWORKSHOP SERIES HANDOUTS Dr. Cora Powers Seahawk Mental Health &...
Transcript of SERIES WORKSHOP SEAHAWK SKILLSWORKSHOP SERIES HANDOUTS Dr. Cora Powers Seahawk Mental Health &...
SEAHAWK SKILLSWORKSHOP
SERIESHANDOUTS
Dr. Cora PowersSeahawk Mental Health & Performance
and UNCW Counseling Center
COMMON UNPRODUCTIVETHOUGHT HABITSBlack & White
Mental Filter
Jumping to Conclusions
Emotional Reasoning
Labeling
All or nothing thinking.. Things are goodor bad with no room for gray areas.
Only paying attention to certain kinds of evidence.
Making illogical leaps with limited evidence.Often fortune telling or mind reading.
Automatically believing thatyour feelings are true.
Assigning labels to ourselves and other people.
SESSION 1: THOUGHT HABITS FOR EMOTIONAL HEALTH
COMMON UNPRODUCTIVETHOUGHT HABITS
Overgeneralization
Disqualifying the Positive
Catastrophizing
Should Statements
Personalization
Assuming patterns based on a single event.Drawing conclusions that are too broad.
Only recognizing negative aspects ofa situation and ignoring the positives.
Seeing only the worst. Expecting things togo badly. Blowing things our of proportion.
Applying strict rules about how youand others should feel or act.
Assuming that you are responsiblefor what others say or do.
SESSION 1: THOUGHT HABITS FOR EMOTIONAL HEALTH
CHALLENGINGUNPRODUCTIVETHOUGHTHABITS
123
Identify
Dispute
Replace
SESSION 1: THOUGHT HABITS FOR EMOTIONAL HEALTH
CHALLENGING UNPRODUCTIVETHOUGHT HABITS
Is it 100% true?What is in my control? What is not?What would I say to my best friend?Is there another way I can look at it?Is it productive?What's the worst thing that could happen?What's the best thing that could happen?What is most likely to happen?Has this happened before? How did I deal with it?Will this matter in 1 week? 1 month? 1 year?
SESSION 1: THOUGHT HABITS FOR EMOTIONAL HEALTH
KINDS OF SELF-TALK
UNPRODUCTIVE NEUTRAL PRODUCTIVE
- +Examples:
self-criticismself-judgmentself-shaming
Examples:instructionsnarration
observations
Examples:self-confidenceself-compassionself-appreciation
SESSION 2: IMPROVING SELF-TALK
COMMON "CHARACTERS" INSELF-TALK
"The Worrier" "The Critic" "The Victim" "The Perfectionist"Always asking the“what if?” question.By leading you toimagine the worstcase scenario for
situations, theworrier
knows how toincrease anxiety.
Promotes low self-esteem by alwaystelling you that
you're never goodenough, or
something isalways wrong withyou or work you
do.
Makes you feelhelpless in theworld by telling
you thatyou have no
control of whathappens to you.
Promotes stressand burnout byalways goading
you to “do better.” One of the
perfectionist’sfavorite statements
is, “Youshould…”
SESSION 2: IMPROVING SELF-TALK
INTRODUCING A "NEW CHARACTER"
"I can be anxious/angry/sad and stilldeal with this.""I don't need to rush, I can takethings slowly.""I feel this way because of pastexperiences, but I am okay right now."This will pass.""Everyone makes mistakes.""Don't let perfect be the enemy ofgood.""I have done hard things before."
COPING THOUGHTS:"This is a learning experience thatwill make me stronger.""Some stress helps me get thingsdone.""My body's threat detection system isworking to keep me safe.""This challenge is an opportunity.""This is a chance for me to practiceand get better."
PRODUCTIVE REFRAME:
SESSION 2: IMPROVING SELF-TALK
DEALING WITHDIFFICULT EMOTIONSFace the
emotion
Identify theemotion
Accept thepresence ofthe emotion
Realize theemotion istemporary
Be curiousabout theemotion
Let it be.
SESSION 3: DEALING WITH UNCERTAINTY & DIFFICULT EMOTIONS
SITTING WITHUNCERTAINTY
THINGS I CANCONTROL:
THINGS IWORRY ABOUT:
SESSION 3: DEALING WITH UNCERTAINTY & DIFFICULT EMOTIONS
CREATING NEW HABITS
Process over Outcome
Purposeful
Forward Thinking
Reasonable
Control
Value Oriented Is it in line with your values?
Is it intentional? Does it meet a need?
Is it a habit or a goal?
Is it within your scope?
Do you have the resources right now?
Is it rewarding down the road?
SESSION 4: HEALTHY HABIT CHANGE
TIPS FORGETTING STARTED
Just start.
Take advantageof timing.
Don't let perfect bethe enemy of good.
SESSION 4: HEALTHY HABIT CHANGE
HEALTHY HABITS STRATEGIESConsider what's worked for you before.Be specific.Use attention as a tool.Control the controllables in your environment.Know your limits.Create pairing and cues.Create accountability and support.Don't reward habits.Keep track.Prepare for setbacks.Be kind to yourself.
SESSION 4: HEALTHY HABIT CHANGE