rethinking your thinking composition workshop: write for life
TRANSCRIPT
RETHINKING YOUR THINKING
Composition Workshop: Write for Life
Let’s review…
What is the difference between a fixed and growth mindset?
What steps can you take to change your mindset?
Session Objectives:
To maximize your success quotient by:Identifying your thinking process and
making appropriate adjustments.Practicing strategies that will allow you
to be resilient in challenging circumstances.
What is resilience?
The ability to bounce back in the face of adversity
The ability to bounce forward in the face of opportunity
Resilient People Stuck People
Believe they are in control
Are engaged and committed to what they do
See change as opportunity for growth
Feel powerless
Go through the motions
See change as a stressor
Are you resilient or just plain stuck?
What is your explanatory style?
Personal(me vs. not me)Permanent (always vs. not always)Pervasive (everything vs. not
everything)
Here’s an example:
Me/always/everything Not me/never/not everything
I am doing poorly in school because I am not smart.
I did poorly on this test because I did not spend enough time preparing.
I will make notecards, study at least 30 minutes each night, and attend the review session in order to be prepared for next week’s test.
Your explanatory style reflects your resilience
Me/always/everything Not me/never/not everything
My students did poorly on the test because I’m a bad teacher.
My students did poorly on the test because they did not read the assigned material and did could not participate in the review session.
Your explanatory style reflects your resilience
Seven Highly Effective Resilience Skills:
3 Ways to Analyze Beliefs
Learning Your ABCsSteering Clear of Thinking TrapsDetecting Icebergs
1 Way to Transfer Your Attention
Calming and Focusing
3 Ways to Shift Gears (aka Change Your Beliefs)
Challenging BeliefsPutting it in PerspectiveUsing Real-time Resilience
Learn Your ABCs
A-adversity: what pushes your buttons?
B-beliefs about your adversityC-consequences: feelings and
behaviors that result from your beliefs
Learn Your ABCs
Think of a recent, vivid, specific adverse event in your life…
ABC WORKSHEET
B:Ticker-tape belief (what you believe about your adversity in that moment) C:Consequences (emotions and behaviors)
A:Adversity(describe objectively: who, what, when, where)
Learn Your ABCs
Adversity Belief Consequence
If you can change your thoughts, you can change your life!
Assignment #1
Complete ABC WorksheetInclude a 1 paragraph analysis of how
changing your B(elief) can change the C(onsequence).
Have you fallen into a thinking trap?
Mind readingFortune tellingCatastrophizingLabelingDiscounting positivesNegative filterOvergeneralizationDichotomous thinkingShoulds
PersonalizingBlamingUnfair comparisonsRegret orientationWhat If?Emotional ReasoningInability to DisconfirmJudgment Focus
Assignment #2
Identify 2-3 Thinking Traps that you frequently fall into.
Write about 1 specific incident when you succumbed to a Thinking Trap.
Using what you learn this week, explain how you could rethink(B) this incident(A) and possibly change the outcome(C).
Thinking Trap Worksheet
Assignment #3
Complete an invivo exposure for a worry and write about it or,
Do an imaginal exposure for a worry.
Let’s Review
What is resilience?What is explanatory style?What are 3 ways to analyze beliefs?
Icebergs
Have you ever seen an iceberg from the bottom up?
Icebergs
Icebergs are deeply held beliefs about how the world should operate and how you should operate in the world.
Three general categories: Achievement –Beliefs about success Acceptance –Beliefs about how you should be perceived Control –Beliefs about being in charge
Icebergs
Icebergs can make us blow things out of proportion
Icebergs can make it difficult to make decisions
Icebergs can make us repeat negative patterns
Examples of Icebergs
I have to be strong.People can’t be trusted.The world is a dangerous place.People should be treated with dignity and respect.Asking for help is a sign of weakness.I should succeed at everything I put my mind to.People must respect me at all times.Women should be kind and supportive.A man doesn’t let his emotions show.Failure is a sign of weakness.I must never give up.Only weak people can’t solve their own problems.
Detect Icebergs
What does this mean to me?What is the most upsetting part of this for
me?What does this say about me?What is so bad about that?Is this iceberg helping me or hurting me?
Assignment #4
Identify an Iceberg that you have.Answer the following questions: 1. Why is this important to me?2. What is the most upsetting part of this for me?3. What does this say about me?4. What is so bad about that?5. Is this iceberg helping me or hurting me?
Calming and Focusing
Helps to transfer your attention:Controlled breathingMuscle relaxationPositive imagery
What does shifting gears(aka changing your thinking) do?
Halts irrational thinking Reduces anxietySaves time that can be spent on
contingency planningIncreases productivity
Practice Challenging Your Beliefs
1. Evaluate your ABCs.2. Determine the “why” of your belief.3. Look at your explanatory style.4. Develop alternative beliefs.5. Look for evidence for and against your
beliefs.6. Determine how much control you have.7. Consider new beliefs.
Putting it in Perspective
1. Identify Adversity2. Identify 3 worst case scenarios3. Determine how likely each scenario is4. Identify 3 best case scenarios5. Identify 3 most likely outcomes6. Identify 2-3 solutions
Putting it in Perspective Chart
Assignment #5
Complete PIP Chart.Write a paragraph about what you learned
from completing the chart.
Real-Time Resilience
Counter negative and counterproductive thoughts at the moment they occur using
Optimism- “A better way of looking at this is…”Fact-finding- “That’s not true because…”Perspective- “A more likely outcome is…and I can…”
When is Real-Time Resilience helpful?
When you need to focus on the task at hand
When negative thoughts are sabotaging your ability to communicate and/or complete an immediate goal
Assignment #6
Use RTR to analyze an adversity.Write a paragraph about the adversity and finish the following statements:“A better way of looking at this is…”“That’s not true because…”“A more likely outcome is…and I can…”
Questions and Insights