funkstarsista
12-10-2012, 03:38 PM
Hello all,
This week we are going to work on and improve self defeating thoughts & self talk and change them to constructive, helpful thoughts and self talk.
This week keep a diary with the following headings on the top of each page -
1. Situation/Event 2. My thoughts/self talk 3. Are they constructive or self-defeating? 4. If self-defeating, what would be constructive?
Next time you are anxious or stressed use the 4 steps above. If you become stuck on number 4, post to the group and we will help you come up with some constructive thoughts.
This is about learning a new skill and creating a new habit. At first it helps to write it out, in time you will automatically challenge self-defeating thoughts.
Bonus Exercise - PART B -
Monitor your thoughts/self talk in the triggering event for the following thinking habits and see if you can identify when you are using these thinking habits:
* Mind Reading - assuming you know what someone else is thinking e.g. "they hate me"
* Catastrophizing - "things always go bad for me, my life is fucked!"
* Labelling - "I'm a loser!"
* Over-generalising - using words like "always, never, no-one, everyone"
* Fortune telling - can you really see the future?
* Rule saying - "must, should, have to" (creating pressure and unrealistic expectations)
* Black & white thinking - "I messed it up, so I am a failure"
You can do this in private or post to the group the triggering situation/event and we can help each other to identify the Thinking Habits listed above, is it constructive/self defeating? Re-write the thinking script so it is helpful, constructive and realistic.
Cheers!
:)
This week we are going to work on and improve self defeating thoughts & self talk and change them to constructive, helpful thoughts and self talk.
This week keep a diary with the following headings on the top of each page -
1. Situation/Event 2. My thoughts/self talk 3. Are they constructive or self-defeating? 4. If self-defeating, what would be constructive?
Next time you are anxious or stressed use the 4 steps above. If you become stuck on number 4, post to the group and we will help you come up with some constructive thoughts.
This is about learning a new skill and creating a new habit. At first it helps to write it out, in time you will automatically challenge self-defeating thoughts.
Bonus Exercise - PART B -
Monitor your thoughts/self talk in the triggering event for the following thinking habits and see if you can identify when you are using these thinking habits:
* Mind Reading - assuming you know what someone else is thinking e.g. "they hate me"
* Catastrophizing - "things always go bad for me, my life is fucked!"
* Labelling - "I'm a loser!"
* Over-generalising - using words like "always, never, no-one, everyone"
* Fortune telling - can you really see the future?
* Rule saying - "must, should, have to" (creating pressure and unrealistic expectations)
* Black & white thinking - "I messed it up, so I am a failure"
You can do this in private or post to the group the triggering situation/event and we can help each other to identify the Thinking Habits listed above, is it constructive/self defeating? Re-write the thinking script so it is helpful, constructive and realistic.
Cheers!
:)