Have you been listening?
Protective factors are..
things that contribute to mental health, and allow a person to be resilient in the face of challenges.
When do inner critics normally develop?
Childhood
Understanding your values will help you...
recognize areas of your life need more attention and what to prioritize in the future.
By replacing irrational thoughts with rational alternatives, your feelings will...
better match the situation. Generally, this leads to healthier behaviors that result in better outcomes during everyday situations.
What does negotiate ask you to do?
Know the limits of what you are willing to accept, but be willing to compromise within them.
Give an example of a statement a guilt tripper would say?
"How could you have done that?"
Describer the underminer
tries to undermine your self esteem and wants you to stay small to avoid failing, being hurt, judged or rejected.
Have each team member name 1 value they hold (please do not repeat)
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When guesses lack evidence, they are called
Irrational thoughts
Please have each team member name an early anger warning sign for them (please do not repeat)
Mind goes blank
Insult the other person
Face turns red
Body or hands shake
Start sweating
Throw things
Heavy or fast breathing
Stare at the other person aggressively
Scowl or make an angry face
Scream, raise voice, or yell
Clench fists
Feel sick to the stomach
Punch walls
Feel hot
Become aggressive
Become argumentative
Go quiet and “shut down”
Crying
Pace around the room
Headaches
Can’t stop thinking about the problem
Please have each member of the team name one secondary emotion that may look like anger (what is under the water?)
sadness, lonely, insecure, hurt, grief, overwhelm, hungry, tired...
Give an example of a statement an inner perfectionist or under-miner would say.
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What are some protective factors out of your control?
family, neighborhood you grew up in and genetics
When you have the same thoughts over and over, your brain begins to tune them out. These are called...
Automatic thoughts
What are 2 ways to "reinforce" when someone responds well to you?
Hug them, say thank you, kind gesture, smiling
Please give an example of an "I" Statement using the correct format.
I feel ____ when____
What is the difference between and inner critic and an inner coach?
Critic- negative voice that is responsible for negative thoughts and feel mad, sad or defeated.
Coach- positive voice that is encouraging and makes you feel calm and confident
Values are...
the beliefs that define what is most important to you
What are the 2 parts that come before an emotion in CBT?
Situation and thought
Anger triggers are...
people, places, situations, and things that set off anger. Your triggers can provide clues about the emotions behind your anger.
tries to fit a certain standard set by family, community or culture and fears showing your true self will lead to rejection and abandonment.
Name any 4 of the inner critics
Task Master, Inner Controller, Under-miner, Guilt-Tripper, Destroyer, Perfectionist, Molder
What are the 6 protective factors we discussed?
social support, coping skills, physical health, sense of purpose, self-esteem, and healthy thinking
During CBT, you will learn to...
identify thinking patterns in your everyday life that are causing painful emotions or other problems.
Then, by developing new thoughts, you will learn to change how you feel.
What does DEARMAN stand for?
Describe, Express, Assert, Reinforce, Mindfulness, Appear Confident, Negotiate