session 7: quick reactions? in this session we will look at how our thoughts can be very extreme...
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J M
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Session 7: Quick reactions?
• In this session • We will look at how our thoughts can be very extreme when
we are stressed.• We will look at what we do when we are stressed. • We will explore how we might act differently if we could just
slow down and take a moment.
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J M
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• What belongs to you but other people use it more than you?
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J M
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CBT
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What do I do when I’m stressed?• What were your top two stressors?• When they happen, can you remember the kinds of thoughts
you have?• Are there any typical feelings you notice in the body? • And what do you typically do?
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J M
orris
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201
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My own stressors
Stressor Thoughts Feelings Body Reactions
Behaviour
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Clip 1• http://www.youtube.com/watch?v=D3iobXJBTYU
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J M
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Thoughts grab the mind
• When we have experienced a big hassle, we might…
Thinks:
I suck more than anyone in the history of China, Than anyone in the history of sucking.They totally hate me..I’m not like the five, I’ve got no…Maybe I should quit…
DO:Go off on our ownBrood and worryEat mindlessly…
Feel:Miserable, stressed anxious
And we might miss:The taste of the sacred peach of heavenly wisdom
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J M
orris
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CBT
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201
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Typical extreme thoughts
1. Kids will think I’m stupid 2. I can’t do anything right 3. I’m going crazy4. Kids are going to laugh at me 5. Most people are against me6. I am worthless7. Nothing ever works out for me anymore 8. I’m going to look silly9. It’s my fault that things have gone wrong10. People are thinking bad things about me11. I’ve made such a mess of my life12. I look like an idiot 13. I’ll never be as good as other people are14. I always get blamed for things that are not my fault15. I am a failure
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J M
orris
Sus
sex
CBT
Ltd
201
3
Thoughts grab the mind
• When we have experienced a big hassle, we might…
Thinks:
I suck more than anyone in the history of China, Than anyone in the history of sucking.They totally hate me..I’m not like the five, I’ve got no…Maybe I should quit…
Feel:Miserable, stressed anxious
And we might miss:The taste of the sacred peach of heavenly wisdom
DO:Go off on our ownBrood and worryEat mindlessly…
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J M
orris
Sus
sex
CBT
Ltd
201
3
The Chair
So when things start piling up on us?
If we can learn to focus our attention on what’s happening now..
•Maybe we can avoid getting sucked in..
And turn
Into
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J M
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Reactivity• We might react QUICKLY or very AUTOMATICALLY and this
might not be the best response.• We might get aggressive• We might run away or avoid something• We might go off on our own and brood, beating ourselves up
inside
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J M
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CBT
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Clip 2• http://www.youtube.com/watch?v=T8YFxuKrJBI
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J M
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My own stressors againIf I took a moment…
Stressor Thoughts Feelings Body Reactions
Behaviour Alternative Action
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J M
orris
Sus
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CBT
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201
3
Facing the yuk
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J M
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Today’s Puzzle
• .What belongs to you but other people use it more than you? • Your name!