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How To
Tackle Your
Thoughts?
MEGALA CHANDRA SAKERAN
Head of Student Development and Counselling Department
Student Affairs and Alumni Division
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What do thoughts mean to
you?
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TEA Process
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Something bad will happen! I’m gonna fail my exams & I won’t be
able to complete my studies!
Worried, tense, anxious, fast heartbeat, shaky &
etc
Avoid or escape,
Give excuses @ flight/flight mechanism
(safety behaviours to cope with the situation)
Thoughts
EmotionsAction
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Situation 1: You’re sitting at the bus stop and someone
is smiling at you!
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Situation 2: Someone
invites you for coffee!
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Hierarchy of Beliefs(Adapted from Judith Beck Cognitive Therapy: Basics and Beyond)
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FuturePresentPast
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Automatic Negative Thoughts
(ANT)
Alternative
Thoughts
(AT)
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Activity:
My Thoughts My emotions My reaction
MY DAY!
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thoughts are
otw!
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All or Nothing
- It’s either perfect or complete failure.- No grey area in between.
e.g: If I’m not perfect then, I’m a failure.
DON’T OVER
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Magnifying or Minimizing
Magnify the positive
attributes of others and minimize own
Mental Filter
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Emotional Reasoning
Interpret feeling
based on how you feel
in the moment.
Labelling
Involve the way we think & behave without think the actual situation
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Personalization
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Disqualifying the positive
Jumping into conclusion
(mind-reading & fortune reading)
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Video
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How I will handle my thoughts?
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Activity:Write down Your
disturbing thoughts
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Recognise &
identify your
thinking
styles &
automatic
thoughts
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Activity:Identify your
thinking styles
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Understand
that negative
thoughts have
a purpose
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Challenge your thoughts by looking at the evidence – the
fact
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HELPFUL QUESTIONS FOR
YOUR THOUGHTS
• Is this thought in any way
useful or helpful?
• Is it true? (Can I absolutely
know that it’s true)
• Is this just an old story
that my mind is playing
out of habit?
• Does this thought help me
take effective action?
• Is this thougth helpful or is
my mind just babbling
on?
• What is the truth? My deepest truth?
• What do I really want to feel or create in the
situation? How can I move towards that?
• How can I make the best of this situation?
• Who would I be without this negative
thought?
• What new story or thought can I focus on
now?
• How can I see this in a different or new
way?
• What can I be grateful for in this moment?
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Are there any positives in yourself or the situation that you’re ignoring – identify areas for positive change
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Activity: My Psychological ABCs
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Stop
waiting
for
PERFECTION!
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What you will say to a friend in this
situation?
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Keep a Gratitude Journal –things that you’re thankful
for
Jar of Accomplishments
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OUR SERVICES
Individual Counselling Psychological Assessment SDS and DISC
Workshops Referrals and Consultations Crisis Intervention
Group Counselling
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HOW TO MEET COUNSELLORS?
Few Ways: IIS
Walk-in: SAA, Level 9, Block G
SDCD Facebook pageUCSI Student Development & Counselling Department
E-counselling: https://iis.ucsiuniversity.edu.my/Student/Login.aspx
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