Thinking Traps
Automatic interpretations can also be referred to as...?
Snap judgments
What is the first step?
Define the problem
True or False: Having judgmental thoughts about others can lead to frustration, anger, and difficulties getting along with others
True
What does the S stand for in SMART goals?
Specific
What are the 3 parts of an emotion?
Thoughts, physical sensations (body clues), and behaviors
True or False: Automatic interpretations can be helpful
True
What is the second step?
Identify as many solutions as possible
What is the 54321?
Grounding technique/identifying five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste (or a positive affirmation).
What does the M stand for in SMART goals?
Measurable
Name the 3 N's
Normal, Natural, and Not Harmful
Name the thinking trap: "There is a 99% chance that my plane is going to crash."
Jumping to conclusions
What is the third step?
Consider the pros/cons of each solution
What is non-judgmental awareness?
A compassionate, kind, and accepting way of practicing present moment awareness
What does the A stand for in SMART goals?
Attainable
Name 3 communication techniques
Using I statements
Strike when the iron is cold
Be specific when talking about a problem
Put yourself in their shoes
Have a few solutions in mind and be willing to compromise
Know when to hold 'em and know when to fold 'em
Remember... Don't give up!
Name the thinking trap: Having a precise, fixed idea on how you or others should behave, and overestimating how bad it is that these expectations are not met.
Should and Must statements
What is the fourth step?
Pick a solution and try it out
What are the 3 steps of PMA
Notice it, describe it, and say something about it
What does the R stand for in SMART goals?
Relevant
What is the purpose of exposures?
Teaches us that the emotions will feel less intense over time (in uncomfortable situations)
Helps us realize that our initial, worst-case automatic interpretation/thoughts are not true
Helps us realize that we CAN get through the uncomfortable situation/emotions
This is an example of what thinking trap: Believing that, through your actions, you have the power to control things that you actually can't control.
Magical thinking
What is the fifth step?
Evaluate how it went
What is one way we can change our judgmental thoughts (what do we turn them into)?
What does the T stand for in SMART goals?
Time-bound
What is a mastery activity (from acting opposite lesson)? Can you name any other types of activities we learned (4 other types)?
Doing something to learn a skill, working towards mastery
Service, Fun, Social, and Physical