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| helps you identify the Self-Defeating Beliefs that make you vulnerable to depression and anxiety |
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Term
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Definition
| -This will help you identify the root of your fears(Example) What will happen if I do this…a new negative thought or fantasy will come to mind, then ask yourself how likely is it that this would happen, and could I live with it if it did? |
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DOUBLE-STANDARD TECHNIQUE
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-Instead of putting yourself down, you can talk to yourself in the same compassionate way you’d talk to a dear friend who was upset
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| -Instead of assuming that a negative thought is true, ask yourself, “ What’s the evidence for this claim?” |
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-Ask yourself, how could I test this thought to see if its valid, if you are having panic attacks because you think you are going crazy, then try driving yourself crazy by screaming, rolling around, and acting insane, that way you can find out if your thoughts are true.
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| -Do a survey to test your negative thoughts(example) If you think that your shyness is weird or shameful, ask your friends if they have ever felt shy, you’ll probably discover that most people feel shy at times |
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| -You think about all the factors that contribute to the problem and focus on solving it or learning from it, instead of blaming yourself and ripping yourself to shreds |
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| There's no such thing as a "fool" or a neurotic. Foolish and neurotic behavior exist, but fools and neurotics do not |
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| stick with reality and avoid global judgements about reality. Instead of thinking of yourself as "a failure," you can pinpoint your specific strengths and weaknesses. |
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| evalute your performance based on the process- the effort you put in-rather then the outcome. Your perparation and hard work are always within your control, but the outcome usually isn't |
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| this is a paradocical technique, you schedule specific times to feel depressed, anxious, or guilty. Rip yorself to shreds and make yourself as anxious as possible.Don't try to fight the feelings. If you start to get nervous, remind yourself that you can postpone your worrying until the next worrk break. |
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| SHAME-ATTACKING EXERCISES |
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Definition
| instead of struggling to look "normal,"you intentionally do something foolish in public. You'll discover that the world doesn't come to an end, after all. This technique requires great courage, shame-attacking exercises are a form of Interpersonal Exposure. |
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| instead of struggling with your negative thoughts, you exaggarate them. Paradoxically, often they'll begin to seem absurd. |
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| when you feel consumed with anxiety or anger, it sometimes can help to visualize something humorous. |
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| EXTERNALIZATION OF VOICES |
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Definition
| you and another person take turns playing the role of your negative thoughts and playing the role of your positive thoughts. The person playing the negative thoughts attacks, using the second-person "YOU," and the person playing the positive tohughts defends, using the first-person "I." |
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| you accept your shortcommings with tranquility and a sense of humor. The Acceptance Paradox is based on the BUDDHIST principle that when you defend yourself, you create a state of war. When you find the truth in a criticism, you'll take the wind out of the critic's sails. |
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COST-BENEFIT ANALSIS
(CBA) |
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Definition
| list all the advantages and disadvantages of a negative thought, self-defeating belief, feeling, or habit. Ask yourself what are the advantages and disadvantages of each one,how will it help me and how will it hurt me. Balance them against each other on a 100-point-scale. Ask yourself whether the costs or benifits seem greater and out two numbers that add up to 100 in the two circles at the bottom of the CBA form. |
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| PARADOXICAL COST-BENEFIT ANALYSIS |
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Definition
| list only the advantages ofa negative thought or feeling. This will make you aware of the powerful forces that keep you stuck or feeling anxious. Ask yourself, given all the advantages of this attitude or feeling, why would I want to change? Once you expose all the hidden rewards, often they'll lose their power to defeat you. |
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| list all the tempting thoughts you have just before you give into the urge to drink,overeat, procrastinate, or date the wrong perosn. Your friend should be as seductive as possible, your job is to talk back to the tempting thoughts and defeat the devil. |
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| PLEASURE-PREDICTING SHEET |
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Definition
| scheldule activities with the potential for pleasure, learning, or personal growth. Predict how satisflying and rewarding each activity will be from 0 to 100 percent. Record how satisflying it turned out to be on the same scale. Often you will discover that many activities are more satisfying than you predicted. |
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| LITTLE STEPS FOR BIG FEATS |
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Definition
| instead of feeling overwhelmed by a huge task, break it down into small parts. Then you can tackle them one step at a time. |
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ANTI-PROCASTINATION
SHEET
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| break a large task down into small steps and predict how difficult and how satisfying you think each step will be on a scale from 0 to 100 percent. Record how difficult and satisfying it actually turned out to be, using the same scale. You'll discover that each step is far easier and more rewarding then you expected. |
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Definition
| select a specific time you're willing to get started on a task you've been putting off. Draw a line down the middle of the paper and label the two columns "Problems" and "Solutions." List all the barriers to getting started in the Problems column, then write down how you're going to solve these problems in the Solutions column. |
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Definition
| if you feel anxious you can distract yourself from your upsetting thoughts. This technique works best when paired up with an Exposure Technique such as flooding. |
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Term
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Definition
| substitute a more positive or peacful image for a frightening one.(Example) you are afraid of flying and you visualize the plane crashing into a ball of flames, this image will create intense anxiety. Instead you can imagine landing safely and enjoying a wonderful vacation with yor family. |
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Definition
| if you have humiliating memories of being raped or abused, you can picture the event in your mind's eye until you feel extremely anxious. Then you can enter the scene as a powerful adult and punish the person who abused you and/or you can comfort the child who was being abused(you). In this case your loving adult self is really having a conversation with the child inside of you who feels hurt, betrayed, frightened, and unloveable. |
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Definition
| you enter an Alice-in-Wonderland nightmore world where your worst fears come true. You meet an imaginary hostile critic who rips into you in the worst way, attacking all your weaknesses and flaws. You can use Self-Defense and argue with the critic or you can use Acceptance Paradox to take the wind out of the critic's sails, or mix the two together. Critic is really a projection of your own worst sef criticism.( you can role-play or use dialogue) |
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Definition
| force yourself to smile and say hello to at least ten strangers everday. You'll usually discover that people are much friendlier then you expected |
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Definition
| you learn to flirt with people in a lighthearted,affectionate manner rather then coming across as overly serious, sincere, or heavy, this makes you seem more playful, mysterious, and exciting. |
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Definition
| try to accumulate as many rejections as possible so you can discover that the world doesn't come to an end. |
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| instead of shamefully hiding youe feelings of shyness or nervousness, you disclose them in a relaxed, open way. The real problem is the shame you feel not the shyness. Without the shame, shyness can be an asset, because it makes you appear more charming and vulnerable. |
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THE DAVID LETTERMAN
TECHNIQUE
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Definition
| you learn to focus on the other person, using disarming technique, thought and feeling empathy, inquiry, and stroking. You put the other person in the spotlgiht rather then trying to impress him or her by talking about yourself. |
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THE HIDDEN EMOTION
TECHNIQUE |
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| niceness is the cause of axiety, as a result you may feel angry or upset and sweep your feelings under a rug and don't realize what the problem is, pretty soon you'll struggle with feelings of worry, axiety, and panic and not know why. When you are anxious ask yourself; am I focusing on my anxiety to aviod something upsetting? what is the real problem thats bothering me? Once you bring the problem to conscious awareness you can express your feelings or work to solve the problem that's bugging you. |
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