Basics/Optimism
The ability to bounce back, the flexible adaptation to the changing demands of stressful experiences, and ability to withstand adversity and bounce back and grow despite life’s downturns
What is resilience?
5 mind traps
What are mind reading, me, them, catastrophizing, and helplessness?
3 Types of Catastrophic Thinking
What are downward spiral, scattershot, and circling?
drives our emotions, reactions, and behavior
What are our thoughts?
This variable contributes to resilience and is the ability to monitor and regulate your emotions
What is self-regulation?
This mind trap occurs when you assume you know what another person is thinking and expect the other person to know what you’re thinking.
What is mind reading?
A trigger of catastrophic thinking that occurs when you're in a situation, receiving a message, or experiencing an event that is unclear
What is ambiguity?
Peter always thinks he's a bad boyfriend and constantly blames himself for every fight that happens in his relationship. He always thinks he's not good enough. What mind trap is Peter stuck in?
The "ME" mind trap.
Four cognitive ways to dispute faulty beliefs
What is evidence, reframing, planning, and putting it in perspective?
Name 3 physiological reactions our bodies experience due to catastrophizing
stomachache, tightness in the chest, headache, heart racing, palms sweating, and shallow breathing
internal/external, stable/unstable, and global/specific
What are the 3 dimensions of a pessimistic/optimistic explanatory style?
Briefly explain the 5 steps in the "Put it in perspective" breakdown
Step 1: Identify a situation where you want to challenge catastrophic thinking. Get it all down on paper.
Step 2: Write down all the worst-case scenarios.
Step 3: Write down all the best-case scenarios.
Step 4: Write down what will probably happen.
Step 5: Develop a plan for the outcomes that are most likely to occur.