In this session, you will be learning about Judgements.
By judging ourselves we ignore the endless complexity of a situation. Judgments can be directed inwards to our own feelings and outwards to other people.
Judgement means we focus on only one half of the coin good or bad
In this session, you will be learning about Judgements.
By judging ourselves we ignore the endless complexity of a situation. Judgments can be directed inwards to our own feelings and outwards to other people.
Judgement means we focus on only one half of the coin good or bad
Typical reactions to change involve passing through stages of emotional response. [1] Initially, people may be passive and in denial about the change. [2] This gives way to feelings of anger and a desire to bargain or find ways to avoid the change. [3] Depression can then set in before people enter a testing phase where they start to explore and accept the new situation. The duration of this process depends on the individual's circumstances.
This document provides life skills lessons presented by a teacher. It discusses various topics related to developing a positive mindset and attitude, including thinking positively, having an open mind, managing stress and problems, continuous self-improvement, integrity, and giving back to the community. The overall message is that life skills can be developed through teachings and experiences to effectively handle daily challenges.
1) The document discusses overcoming obstacles through perception, action, and will. It states perception involves objective judgement, action involves actively breaking obstacles down with energy and creativity, and will involves cultivating an inner strength to handle defeat.
2) For perception, it recommends controlling emotions, seeing opportunities in challenges, and maintaining objectivity. For action, it suggests persistence, iterating based on feedback, and focusing on processes over goals. For will, it emphasizes building inner strength, accepting what cannot be changed, and persevering through challenges.
3) The overall message is that overcoming obstacles requires properly framing challenges through perception, taking effective action steps, and maintaining a strong will to endure difficulties and learn from experiences.
The document discusses how to make decisions that balance your own happiness with the happiness of others. It explains that people often feel conflicted when choosing between themselves and others because of the human need to belong. However, the Buddhist concept of "Inter-Being" recognizes that everyone is connected, so what makes you happy can also make others happy. The document advises that if you follow your heart and truly believe a decision is right for you, you should not feel guilty for any negative outcomes, as all feelings are temporary. It concludes by recommending writing down goals and action steps focused solely on moving toward your goals.
The document discusses living in the present moment and provides tips to increase presence. It defines the present as "now" rather than the past or future. Most people spend too much time thinking about the past and future rather than being fully engaged in the current moment. To increase presence, one should focus attention on what is happening now without distraction, tune out inner dialogue, and be mindful of thoughts, emotions, and the present sensory experience. Practices like meditation, conscious breathing, and full engagement in current tasks can help anchor one in the present. Being present reportedly increases fulfillment, flow, and stress reduction while enhancing relationships and performance.
This document discusses how negative thoughts impact us and provides steps to overcome negative thinking and lead a stress-free life. It explains that negative thoughts stem from ingrained beliefs and can cause feelings of depression, physical effects, and prevent opportunities. Some ways to overcome negative thinking include identifying negative thoughts, surrounding yourself with positive people, thinking independently, meditating, being kind to others, exercising, and focusing on positive news. Daily practices like meditation, spending time in nature, and maintaining a healthy lifestyle can help fight negativity.
Positive thinking involves consciously choosing to focus on positive emotions and beliefs rather than negative ones. It can be practiced through daily exercises like replacing negative self-talk with positive affirmations, surrounding oneself with positive people and images, engaging in activities that make one feel good, and maintaining a sense of gratitude. While acknowledging challenges, positive thinking helps one look for opportunities for growth and solutions instead of dwelling on problems or past failures. Regular practice of positive thinking techniques can improve one's outlook and overall well-being over time.
In this session, you will be learning about Judgements.
By judging ourselves we ignore the endless complexity of a situation. Judgments can be directed inwards to our own feelings and outwards to other people.
Judgement means we focus on only one half of the coin good or bad
Typical reactions to change involve passing through stages of emotional response. [1] Initially, people may be passive and in denial about the change. [2] This gives way to feelings of anger and a desire to bargain or find ways to avoid the change. [3] Depression can then set in before people enter a testing phase where they start to explore and accept the new situation. The duration of this process depends on the individual's circumstances.
This document provides life skills lessons presented by a teacher. It discusses various topics related to developing a positive mindset and attitude, including thinking positively, having an open mind, managing stress and problems, continuous self-improvement, integrity, and giving back to the community. The overall message is that life skills can be developed through teachings and experiences to effectively handle daily challenges.
1) The document discusses overcoming obstacles through perception, action, and will. It states perception involves objective judgement, action involves actively breaking obstacles down with energy and creativity, and will involves cultivating an inner strength to handle defeat.
2) For perception, it recommends controlling emotions, seeing opportunities in challenges, and maintaining objectivity. For action, it suggests persistence, iterating based on feedback, and focusing on processes over goals. For will, it emphasizes building inner strength, accepting what cannot be changed, and persevering through challenges.
3) The overall message is that overcoming obstacles requires properly framing challenges through perception, taking effective action steps, and maintaining a strong will to endure difficulties and learn from experiences.
The document discusses how to make decisions that balance your own happiness with the happiness of others. It explains that people often feel conflicted when choosing between themselves and others because of the human need to belong. However, the Buddhist concept of "Inter-Being" recognizes that everyone is connected, so what makes you happy can also make others happy. The document advises that if you follow your heart and truly believe a decision is right for you, you should not feel guilty for any negative outcomes, as all feelings are temporary. It concludes by recommending writing down goals and action steps focused solely on moving toward your goals.
The document discusses living in the present moment and provides tips to increase presence. It defines the present as "now" rather than the past or future. Most people spend too much time thinking about the past and future rather than being fully engaged in the current moment. To increase presence, one should focus attention on what is happening now without distraction, tune out inner dialogue, and be mindful of thoughts, emotions, and the present sensory experience. Practices like meditation, conscious breathing, and full engagement in current tasks can help anchor one in the present. Being present reportedly increases fulfillment, flow, and stress reduction while enhancing relationships and performance.
This document discusses how negative thoughts impact us and provides steps to overcome negative thinking and lead a stress-free life. It explains that negative thoughts stem from ingrained beliefs and can cause feelings of depression, physical effects, and prevent opportunities. Some ways to overcome negative thinking include identifying negative thoughts, surrounding yourself with positive people, thinking independently, meditating, being kind to others, exercising, and focusing on positive news. Daily practices like meditation, spending time in nature, and maintaining a healthy lifestyle can help fight negativity.
Positive thinking involves consciously choosing to focus on positive emotions and beliefs rather than negative ones. It can be practiced through daily exercises like replacing negative self-talk with positive affirmations, surrounding oneself with positive people and images, engaging in activities that make one feel good, and maintaining a sense of gratitude. While acknowledging challenges, positive thinking helps one look for opportunities for growth and solutions instead of dwelling on problems or past failures. Regular practice of positive thinking techniques can improve one's outlook and overall well-being over time.
Giving is one of the proven ways to increase your feelings of happiness & satisfaction with life. But not all giving practices are the same. Find the giving practice that fits your personality type.
The document discusses living in the present moment and the benefits of doing so. It explains that living in the past or future can be problematic, while living in the present allows one to experience harmony and go with the flow. Some ways to remain present mentioned are practicing gratitude daily, being mentally and physically present, accepting what you can't control, and being of service to others. The document outlines performance, health, and relationship benefits of living in the present, such as better decision making and emotional intimacy. Overall it promotes cultivating peace through expecting nothing and appreciating everything.
This document outlines techniques for distress tolerance presented by Dr. Dawn-Elise Snipes. The objectives are to define the goals of distress tolerance, discuss why clients may not choose it, and explore various skills including STOP, pros and cons, TIP, ACCEPTS, self-soothing, IMPROVE the moment, radical acceptance, and turning the mind. Distress tolerance aims to help clients accept, find meaning in, and tolerate distress and pain, which are natural parts of life. It teaches skills to survive crises by accepting reality in the present moment without trying to change feelings, thoughts, or urges. The document provides explanations and examples of various distress tolerance and reality acceptance skills.
The document discusses the importance of maintaining a positive attitude in the workplace. It provides tips for building a positive work attitude such as focusing on positive things, avoiding negative people, and regularly assessing one's own attitude. It also discusses how attitude, thinking, and behavior are connected, and offers strategies for changing each one in a positive direction through acceptance of responsibility, control, observation, and choosing helpful responses. Maintaining a positive attitude comes from within and influences one's external environment.
Using discounting matrix (Transactional analysis / TA is an integrative appro...Manu Melwin Joy
Whenever a problem is not being solved, some information relevant to the solution of that problem is being ignored. The discount matrix gives us a systematic way to pinpointing what information is being missed. This in turn provides guidance to the specific actions we need to take to solve the problem.
Do you need to change? Figure out if you need to change or notWake-Up Foundation
1) The document discusses how people are often pressured to change themselves based on negative comments from others, especially if they were raised in an environment that focused more on negatives than positives.
2) However, the document argues that people usually want you to change for their own benefit, not yours, and that you should not feel like you need to change just because someone tells you to.
3) Some key points are to embrace your negative emotions rather than feel uncomfortable by them, listen to your inner voice about when and how to change rather than others, and see the potential positives in qualities others see as negatives.
Self learning module on Positive thinkingliteonmobile
This document provides tips for developing a positive attitude and practicing positive thinking. It discusses how negative self-talk can be overcome by recognizing it and replacing negative thoughts with positive spins. Some ways to learn positive thinking mentioned are periodically evaluating thoughts for negativity and finding ways to put a positive spin on them. The document also lists 8 ways to create a positive attitude, such as remembering one's own power, embracing life, controlling reactions, and believing one is enough. Practicing positive thinking can benefit one's health, according to research.
The document discusses how thoughts and thinking patterns can impact health and discusses cognitive distortions that can negatively impact health outcomes. It notes that guided imagery has been used successfully by champion athletes to visualize success and create mental pathways. It then outlines and explains various cognitive distortions like all-or-nothing thinking, overgeneralization, mental filtering, jumping to conclusions, labeling, and emotional reasoning that can impact stress levels and health. The document advocates questioning beliefs and thinking patterns to address cognitive distortions.
People can unintentionally push others' emotional buttons through their words and actions. Common buttons that can make people feel devalued include being constantly challenged or questioned, which undermines their confidence; being micro-managed, which implies a lack of trust; and being patronized or talked over, signaling a lack of respect. While hurtful, addressing button-pushing tactfully can help educate others and prevent future issues.
Gratitude is one of the sure ways to increase your feelings of happiness. But gratitude practices are not one size fits all. Finally a way to identify a gratitude practice that fits your personality type - based on the Meyer-Briggs personality types.
The document discusses emotional intelligence (EQ) and its five core components: intrapersonal skills, interpersonal skills, stress management, adaptability, and general mood. It explains that EQ involves understanding one's own emotions and the emotions of others, and effectively managing emotions in relationships. Developing high EQ can help improve decision-making, build strong relationships, reduce stress, and motivate achievement of goals.
This document discusses cognitive behavioral theory and techniques. It explains that cognitive behavioral therapy focuses on how thoughts, feelings, and behaviors interact and influence each other. Common cognitive distortions are described such as all-or-nothing thinking and emotional reasoning. Cognitive restructuring is discussed as a technique to identify and challenge irrational thoughts. Thought awareness, rational thinking, and positive affirmations are presented as tools to manage stress and negative emotions by replacing negative thoughts with realistic thinking. Examples of positive affirmations are provided to help overcome self-sabotaging behaviors.
Sue Johnston of It's Understood Communication presents at Scotia Agile Conference, Online, June 24, 2021
Being Wrong: What if the smartest thing you can do is give up the need to look smart?
Grandiosity - Discounting (Transactional Analysis - An integrative approach t...Manu Melwin Joy
Every discount is accompanied by grandiosity. This is an exaggeration of some feature of reality. The expression making a mountain out of a molehill aptly describes grandiosity.
- The document uses a metaphor of an unwanted guest at the door to illustrate how people typically develop different relationships with positive and negative experiences.
- With positive experiences, people are welcoming and let them in. But with negative experiences, people try to avoid them by not allowing them in, suppressing or ignoring them.
- This avoidance of negative experiences can cause problems like missing valuable information from emotions, not developing the ability to handle difficult emotions, and creating additional suffering from fighting the emotions.
- The exercise suggests cultivating acceptance of both positive and negative experiences by being willing to open the door and let both kinds of "guests" in without avoidance or suppression.
Positive Attitude & Proactive ThinkingAhsan Bham
This document discusses developing a positive attitude and proactive thinking. It is split into two modules. Module 1 discusses what attitude is, how it is formed, and factors like environment, experience and education that determine attitude. It also discusses developing a positive mental attitude through practices like thinking positively and controlling frustration. Module 2 discusses the difference between reactive and proactive thinking. It explains that proactive people are masters who control their responses rather than just reacting to stimuli. The document emphasizes developing a proactive attitude by focusing on solutions rather than problems.
- The document discusses cultivating mindfulness during both pleasant and unpleasant situations. It teaches that one should accept feelings as they are rather than trying to prolong pleasant feelings or resist unpleasant ones.
- It provides a metaphor about developing different relationships with "positive" and "negative" people who represent experiences. While the positive person is welcomed, the negative person is shut out and avoided, leading to suffering.
- The exercise suggests applying acceptance to the metaphor by opening the door to both, in order to extract information from all experiences rather than fighting unpleasant ones. The goal is developing a relationship based on allowing all emotions, rather than keeping any out.
habit 2 and habit 5 -BY STEPHEN R. COVEYKalyani Joshi
The document summarizes Stephen Covey's 7 Habits of Highly Effective People. It discusses each of the 7 habits: 1) be proactive, 2) begin with the end in mind, 3) put first things first, 4) think win-win, 5) seek first to understand then be understood, 6) synergize, and 7) sharpen the saw. For each habit, it provides a brief explanation of the concept and underlying principles, such as setting goals and priorities based on core values, empathic listening, and continuous self-improvement.
The document discusses common traits of successful entrepreneurs and provides steps for maintaining a positive attitude. Regarding entrepreneurs, it notes that the best have a clear vision and passion, are highly motivated and hard working, constantly strive to improve, focus on fundamentals, overcome challenges with mental strength, face their fears, seize opportunities, and leave a legacy. The steps for a positive attitude include believing happiness is a choice, removing negativity, looking for the positives, reinforcing positivity in oneself, and sharing happiness with others.
The document discusses various topics related to interpersonal relationships including understanding oneself and others, communication skills like listening, emotional intelligence, love, forgiveness, and maintaining healthy relationships through practices like gratitude, appreciation and discipline. Some of the key points covered are the four stages of empathic listening, the difference between love and infatuation, elements of forgiveness, importance of gratitude and keeping commitments in relationships.
Mindfulness helps us recognize that our mind automatically labels people, events, and things as either good or bad, when in reality they simply "are" without intrinsic judgment. By becoming aware of our tendency to judge, the power of those judgments is lessened, and we can see people and situations more objectively rather than through the lens of our own beliefs. A key mindfulness practice is noticing our judgments in the moment and letting them go in order to reduce automatic labeling and avoid limiting ourselves or others with our perceptions.
Cognitive distortions are negative or irrational patterns of thinking that reinforce negative self-perceptions. Common cognitive distortions include all-or-nothing thinking, overgeneralization, mental filters, discounting the positive, jumping to conclusions, magnification, emotional reasoning, 'should' statements, labeling, and personalization. These distortions can contribute to problems like anxiety, depression, and low self-esteem. To cope, people can recognize distortions, challenge irrational thoughts, seek therapy which uses techniques like cognitive behavioral therapy to change distorted thinking patterns. Addressing cognitive distortions can improve mental health and well-being.
Giving is one of the proven ways to increase your feelings of happiness & satisfaction with life. But not all giving practices are the same. Find the giving practice that fits your personality type.
The document discusses living in the present moment and the benefits of doing so. It explains that living in the past or future can be problematic, while living in the present allows one to experience harmony and go with the flow. Some ways to remain present mentioned are practicing gratitude daily, being mentally and physically present, accepting what you can't control, and being of service to others. The document outlines performance, health, and relationship benefits of living in the present, such as better decision making and emotional intimacy. Overall it promotes cultivating peace through expecting nothing and appreciating everything.
This document outlines techniques for distress tolerance presented by Dr. Dawn-Elise Snipes. The objectives are to define the goals of distress tolerance, discuss why clients may not choose it, and explore various skills including STOP, pros and cons, TIP, ACCEPTS, self-soothing, IMPROVE the moment, radical acceptance, and turning the mind. Distress tolerance aims to help clients accept, find meaning in, and tolerate distress and pain, which are natural parts of life. It teaches skills to survive crises by accepting reality in the present moment without trying to change feelings, thoughts, or urges. The document provides explanations and examples of various distress tolerance and reality acceptance skills.
The document discusses the importance of maintaining a positive attitude in the workplace. It provides tips for building a positive work attitude such as focusing on positive things, avoiding negative people, and regularly assessing one's own attitude. It also discusses how attitude, thinking, and behavior are connected, and offers strategies for changing each one in a positive direction through acceptance of responsibility, control, observation, and choosing helpful responses. Maintaining a positive attitude comes from within and influences one's external environment.
Using discounting matrix (Transactional analysis / TA is an integrative appro...Manu Melwin Joy
Whenever a problem is not being solved, some information relevant to the solution of that problem is being ignored. The discount matrix gives us a systematic way to pinpointing what information is being missed. This in turn provides guidance to the specific actions we need to take to solve the problem.
Do you need to change? Figure out if you need to change or notWake-Up Foundation
1) The document discusses how people are often pressured to change themselves based on negative comments from others, especially if they were raised in an environment that focused more on negatives than positives.
2) However, the document argues that people usually want you to change for their own benefit, not yours, and that you should not feel like you need to change just because someone tells you to.
3) Some key points are to embrace your negative emotions rather than feel uncomfortable by them, listen to your inner voice about when and how to change rather than others, and see the potential positives in qualities others see as negatives.
Self learning module on Positive thinkingliteonmobile
This document provides tips for developing a positive attitude and practicing positive thinking. It discusses how negative self-talk can be overcome by recognizing it and replacing negative thoughts with positive spins. Some ways to learn positive thinking mentioned are periodically evaluating thoughts for negativity and finding ways to put a positive spin on them. The document also lists 8 ways to create a positive attitude, such as remembering one's own power, embracing life, controlling reactions, and believing one is enough. Practicing positive thinking can benefit one's health, according to research.
The document discusses how thoughts and thinking patterns can impact health and discusses cognitive distortions that can negatively impact health outcomes. It notes that guided imagery has been used successfully by champion athletes to visualize success and create mental pathways. It then outlines and explains various cognitive distortions like all-or-nothing thinking, overgeneralization, mental filtering, jumping to conclusions, labeling, and emotional reasoning that can impact stress levels and health. The document advocates questioning beliefs and thinking patterns to address cognitive distortions.
People can unintentionally push others' emotional buttons through their words and actions. Common buttons that can make people feel devalued include being constantly challenged or questioned, which undermines their confidence; being micro-managed, which implies a lack of trust; and being patronized or talked over, signaling a lack of respect. While hurtful, addressing button-pushing tactfully can help educate others and prevent future issues.
Gratitude is one of the sure ways to increase your feelings of happiness. But gratitude practices are not one size fits all. Finally a way to identify a gratitude practice that fits your personality type - based on the Meyer-Briggs personality types.
The document discusses emotional intelligence (EQ) and its five core components: intrapersonal skills, interpersonal skills, stress management, adaptability, and general mood. It explains that EQ involves understanding one's own emotions and the emotions of others, and effectively managing emotions in relationships. Developing high EQ can help improve decision-making, build strong relationships, reduce stress, and motivate achievement of goals.
This document discusses cognitive behavioral theory and techniques. It explains that cognitive behavioral therapy focuses on how thoughts, feelings, and behaviors interact and influence each other. Common cognitive distortions are described such as all-or-nothing thinking and emotional reasoning. Cognitive restructuring is discussed as a technique to identify and challenge irrational thoughts. Thought awareness, rational thinking, and positive affirmations are presented as tools to manage stress and negative emotions by replacing negative thoughts with realistic thinking. Examples of positive affirmations are provided to help overcome self-sabotaging behaviors.
Sue Johnston of It's Understood Communication presents at Scotia Agile Conference, Online, June 24, 2021
Being Wrong: What if the smartest thing you can do is give up the need to look smart?
Grandiosity - Discounting (Transactional Analysis - An integrative approach t...Manu Melwin Joy
Every discount is accompanied by grandiosity. This is an exaggeration of some feature of reality. The expression making a mountain out of a molehill aptly describes grandiosity.
- The document uses a metaphor of an unwanted guest at the door to illustrate how people typically develop different relationships with positive and negative experiences.
- With positive experiences, people are welcoming and let them in. But with negative experiences, people try to avoid them by not allowing them in, suppressing or ignoring them.
- This avoidance of negative experiences can cause problems like missing valuable information from emotions, not developing the ability to handle difficult emotions, and creating additional suffering from fighting the emotions.
- The exercise suggests cultivating acceptance of both positive and negative experiences by being willing to open the door and let both kinds of "guests" in without avoidance or suppression.
Positive Attitude & Proactive ThinkingAhsan Bham
This document discusses developing a positive attitude and proactive thinking. It is split into two modules. Module 1 discusses what attitude is, how it is formed, and factors like environment, experience and education that determine attitude. It also discusses developing a positive mental attitude through practices like thinking positively and controlling frustration. Module 2 discusses the difference between reactive and proactive thinking. It explains that proactive people are masters who control their responses rather than just reacting to stimuli. The document emphasizes developing a proactive attitude by focusing on solutions rather than problems.
- The document discusses cultivating mindfulness during both pleasant and unpleasant situations. It teaches that one should accept feelings as they are rather than trying to prolong pleasant feelings or resist unpleasant ones.
- It provides a metaphor about developing different relationships with "positive" and "negative" people who represent experiences. While the positive person is welcomed, the negative person is shut out and avoided, leading to suffering.
- The exercise suggests applying acceptance to the metaphor by opening the door to both, in order to extract information from all experiences rather than fighting unpleasant ones. The goal is developing a relationship based on allowing all emotions, rather than keeping any out.
habit 2 and habit 5 -BY STEPHEN R. COVEYKalyani Joshi
The document summarizes Stephen Covey's 7 Habits of Highly Effective People. It discusses each of the 7 habits: 1) be proactive, 2) begin with the end in mind, 3) put first things first, 4) think win-win, 5) seek first to understand then be understood, 6) synergize, and 7) sharpen the saw. For each habit, it provides a brief explanation of the concept and underlying principles, such as setting goals and priorities based on core values, empathic listening, and continuous self-improvement.
The document discusses common traits of successful entrepreneurs and provides steps for maintaining a positive attitude. Regarding entrepreneurs, it notes that the best have a clear vision and passion, are highly motivated and hard working, constantly strive to improve, focus on fundamentals, overcome challenges with mental strength, face their fears, seize opportunities, and leave a legacy. The steps for a positive attitude include believing happiness is a choice, removing negativity, looking for the positives, reinforcing positivity in oneself, and sharing happiness with others.
The document discusses various topics related to interpersonal relationships including understanding oneself and others, communication skills like listening, emotional intelligence, love, forgiveness, and maintaining healthy relationships through practices like gratitude, appreciation and discipline. Some of the key points covered are the four stages of empathic listening, the difference between love and infatuation, elements of forgiveness, importance of gratitude and keeping commitments in relationships.
Mindfulness helps us recognize that our mind automatically labels people, events, and things as either good or bad, when in reality they simply "are" without intrinsic judgment. By becoming aware of our tendency to judge, the power of those judgments is lessened, and we can see people and situations more objectively rather than through the lens of our own beliefs. A key mindfulness practice is noticing our judgments in the moment and letting them go in order to reduce automatic labeling and avoid limiting ourselves or others with our perceptions.
Cognitive distortions are negative or irrational patterns of thinking that reinforce negative self-perceptions. Common cognitive distortions include all-or-nothing thinking, overgeneralization, mental filters, discounting the positive, jumping to conclusions, magnification, emotional reasoning, 'should' statements, labeling, and personalization. These distortions can contribute to problems like anxiety, depression, and low self-esteem. To cope, people can recognize distortions, challenge irrational thoughts, seek therapy which uses techniques like cognitive behavioral therapy to change distorted thinking patterns. Addressing cognitive distortions can improve mental health and well-being.
Mindfulness involves kindness and a self-compassionate stance towards yourself.
Participants have to connect with the inner critic and how to effectively cultivate a friendly and caring relationship with oneself
This document discusses how acting in ways that align with positive feelings can influence one's emotions in a beneficial way. It notes that thoughts usually precede emotions in brain processing but emotions generated in the older parts of the brain can override rational thoughts. Acting positively despite negative feelings can help break cycles of negativity by generating positive behaviors and feelings through exploration of beneficial situations. Forcing positive actions that contradict usual negative reactions can change one's outlook from negative to positive by creating an upward cycle of positive feelings and behaviors. Specific examples are provided of acting in ways associated with desired states like happiness, health, and wealth in order to cultivate those feelings.
This document discusses emotion management. It defines emotions as feelings and how to identify them through self-reflection. It also notes that emotions can be identified in others through body language and facial expressions. The limbic system in the brain controls emotions in unconscious ways linked to survival instincts and past experiences. Positive actions to manage emotions include exercise, spending time outside, being grateful, and focusing on strengths. Emotional and rational decisions both have merits, and the best decisions use both. Developing emotional intelligence through self-awareness and relationship skills provides benefits like stress management and career success.
This document summarizes an interview between Dr. Ruth Buczynski and Dr. Christopher Germer about the relationship between mindfulness, self-compassion, suffering and healing. It also provides guidance on exercises for visualizing a compassionate self, including imagining qualities like wisdom, warmth, and a desire to relieve suffering. Homework assignments are given to practice the three-minute breathing space exercise daily, monitor one's critical internal voice, and practice loving-kindness meditation. A log book is also provided to track experiences with the exercises.
This document summarizes an interview between Dr. Ruth Buczynski and Dr. Christopher Germer about the relationship between mindfulness, self-compassion, suffering, and healing. It then provides instructions for exercises on visualizing a compassionate self, reviewing the exercise, and the goal of the exercise. Finally, it outlines homework assignments involving breathing spaces, observing critical inner voices, and loving-kindness meditation, and includes a log book to track the exercises.
Conscience is learned by Alexander BainChelloimanuel
Conscience is a cognitive process that produces feelings and associations based on one's moral values. It can be retrospective, assessing past actions, or prospective, considering future actions. Retrospective conscience feels satisfaction or accusation, while prospective conscience invites or forbids actions. Conscience provides absolute guidance for right and wrong without negotiation. It commands specific behaviors in concrete situations rather than general principles. Conscience gives appreciation for good or bad relating to behavior and helps with decision making in trials and temptations. The way it works is it talks before actions occur and then chooses praise or reproach based on inner awareness.
The document discusses Habit 7 of sharpening the saw, which refers to continuous self-renewal and improvement in four dimensions: physical, spiritual, mental, and social/emotional. It identifies several micro-addictions that can develop like rumination, emotional masking, and hostility/aggression. The key is to proactively invest in yourself through balance, synergy, and making self-renewal a second nature.
This document discusses the concept of attitudes. It defines an attitude as a psychological tendency to evaluate an entity with favor or disfavor. Attitudes have three main components: affective (emotional), behavioral, and cognitive (thinking). Attitudes can be observed through a person's cognition, affect, and behavior in response to stimuli and influence how they evaluate things. While attitudes can predict behavior, other factors like norms, alternatives, and outside events also influence behavior. The consistency between attitudes and behaviors depends on attributes like attitude specificity, strength, and accessibility. The document then provides tips for changing a negative attitude into a positive one such as focusing outward, facing flaws, looking at the bright side, counting blessings, and surrounding oneself with optimistic people
Borderline Personality Disorder (BPD) is characterized by instability in interpersonal relationships and impulsive behavior. Dialectical Behavior Therapy (DBT) effectively treats BPD by balancing acceptance and change strategies. DBT aims to help clients build lives worth living and teaches skills like mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation to manage intense emotions and improve relationships. Treatment involves eliminating life-threatening behaviors, therapy-interfering behaviors, and focusing on quality of life.
Mindfulness is a practice of living in the present moment and can help reduce stress and anxiety. It originated from Hindu and Buddhist practices and was introduced to the Western world in the 1970s. Practicing mindfulness involves cultivating nine attitudes: non-judging, patience, acceptance, letting go, trust, non-striving, gratitude, generosity, and beginner's mind. Formal mindfulness techniques like meditation help develop these attitudes and switch off "automatic pilot" to experience life more fully in each present moment. Incorporating mindfulness into daily life through activities can provide mental and physical health benefits.
This document presents an ebook about developing coping skills for stress. It discusses how stress is an inevitable part of life today due to increased pressures and competition. When coping resources are inadequate, stressful events can lead to unhealthy outcomes like suicide. The ebook recommends becoming more knowledgeable about stress, understanding its effects, identifying stressors, anticipating stressful periods, and developing stress management techniques. It also discusses two models of how people think, feel and act in response to situations - reacting reflexively or responding thoughtfully. Developing skills like critical thinking, problem solving, communication, interpersonal skills, and self-regulation can help people better cope with stressful life events.
This document discusses turning negativity into positivity. It defines negativity and lists its causes and types, including cynicism, hostility, and catastrophizing. The effects of negativity on health are explained, such as upset stomach and anxiety. Positivity is then defined as having an optimistic outlook. Achieving positivity involves practices like mindfulness, gratitude, and journaling. The document concludes with tips for accepting life's uncertainties and changing one's perspective to deal with challenges in a positive manner.
This document provides an outline for a mindfulness wellbeing workshop consisting of 9 lessons: 1) Attention and the Now, 2) Automaticity, 3) Judgement, 4) Acceptance, 5) Goals, 6) Compassion, 7) The Ego, 8) Course Integration, and 9) Integration in the Workplace. It defines mindfulness as directed attention on the present moment and discusses how thoughts can cause problems if we get lost in endless worrying and rumination. Exercises like "Just Be" are presented to illustrate how the mind wanders and how mindfulness teaches us to observe our thoughts without judgment. The document emphasizes that mindfulness requires daily practice, patience as it does not have immediate effects, and compassion for oneself
Becoming Embodied- Deanan James- Monarch Cove June 2013Monarch Cove
Deanna James, LPC discusses the use of body based treatment approaches when working with clients with eating disorders and trauma. This lecture was presented at Monarch Cove Treatment Centers Preferred Provider Conference.
Improving Self Esteem wk 2 group cycle 2024LavorisLee
This document discusses improving self-esteem. It explains that self-esteem is based on opinions rather than facts, and these opinions are often developed from early life experiences. Negative experiences in childhood can lead to negative core beliefs that impact behavior, such as believing "I'm not good enough." The document encourages participants to identify their own negative core beliefs and rules for living in order to challenge negative thinking patterns and develop more positive self-esteem.
We all have good and bad thoughts from time to time and situation to situation. We are bombarded daily with spiraling thoughts(both negative and positive) creating all-consuming feel , making us difficult to manage with associated suffering. Good thoughts are like our Mob Signal (Positive thought) amidst noise(negative thought) in the atmosphere. Negative thoughts like noise outweigh positive thoughts. These thoughts often create unwanted confusion, trouble, stress and frustration in our mind as well as chaos in our physical world. Negative thoughts are also known as “distorted thinking”.
Mental, emotional, and behavioral symptoms of stress include decreased concentration and memory, indecisiveness, anxiety, depression, irritability, and changes in eating and sleeping. Common causes of stress include life events, daily hassles, unrealistic expectations, negative thinking, and conflicting beliefs with others. Beliefs can lead to stressful behaviors if they promote overwork, neglect of self-care, or inability to delegate responsibilities. Changing one's thinking, managing expectations, addressing situations causing stress, relaxation, social support, and professional help can all help reduce stress.
Mindfulness can help diminish the influence of the ego by making one aware of thoughts and identifications that comprise the ego. The ego is not inherently bad but can become problematic if one is not in touch with their inner experience and becomes overly identified with external factors. Mindfulness strengthens the observer within and allows one to see that they are more than just thoughts, emotions or identifications. It helps one use the ego as a tool rather than being defined by it, taking inner experience as a starting point to authentically engage with the outside world.
Similar to Sizwe Mindfulness Session 3 - Judgement (20)
The document provides an overview of an Electronic Vaccine Data System (EVDS) that has been developed to collect and provide patient, health establishment, vaccine, and safety information for monitoring vaccine uptake, coverage, and effectiveness studies. The EVDS will leverage existing systems and must support the collection of demographic information, doses received, health establishment, vaccine details, and adverse event reporting. It will allow for preregistration of health care workers and other recipients, with data prepopulated from existing databases. Vaccinators must be able to see dose details. The system will also link to laboratories to monitor effectiveness and include adverse event monitoring and reminder functions. Training objectives are listed to instruct vaccinators and administrators on using the system.
This document provides references for information related to heart health. It lists organizations like the Heart and Stroke Foundation South Africa and resources from Mayo Clinic on maintaining a healthy heart. The document expresses gratitude to readers at its conclusion.
Cholesterol screenings are available once per year at no additional cost for all beneficiaries aged 20 years and older as part of preventative benefits. Screenings can be accessed through onsite events scheduled by managers or via tariff codes at clinics and pharmacies.
Statins are the primary medication used to lower cholesterol and work by blocking cholesterol production in the liver. Other medications include bile acid sequestrants which bind bile acids in the digestive system, forcing the liver to use cholesterol to make more bile acids, and cholesterol absorption inhibitors which limit the absorption of dietary cholesterol. For people who cannot tolerate statins or who have very high cholesterol levels, newer injectable PCSK9 inhibitors can help lower LDL cholesterol. Additional medications may be prescribed for high triglycerides including fibrates to reduce triglyceride production and niacin, though it has risks. Omega-3 fatty acid supplements can also help lower triglycerides when prescribed by a doctor.
Normal cholesterol levels are: total cholesterol less than 5 mmol/L, LDL cholesterol less than 3 mmol/L, HDL cholesterol more than 1.2 mmol/L for women or 1.0 mmol/L for men, and fasting triglyceride levels less than 1.7 mmol/L. The document provides guidelines for normal cholesterol levels, including total cholesterol, LDL, HDL, and triglycerides.
People can reduce their cholesterol and maintain a healthy level through lifestyle changes like eating a heart-healthy diet, exercising regularly for 30 minutes most days, avoiding smoking and limiting alcohol, losing weight and managing stress. Making these lifestyle changes will decrease the risk of heart disease and heart attack.
A blood test called a lipid panel checks four measures of cholesterol and fats: total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides. For the most accurate results, patients should fast for 8 to 12 hours before the blood sample is taken, drinking only water during that time. The lipid panel screening provides key health information about cholesterol and fat levels in the blood.
High cholesterol can lead to a build-up of plaque in the arteries called atherosclerosis, which narrows and hardens arteries. This plaque can reduce blood flow and lead to complications like chest pain if the coronary arteries are affected, a heart attack if blood flow to the heart is completely blocked, or a stroke if a blood clot blocks blood flow to the brain.
Inactivity, obesity, and an unhealthy diet can cause high cholesterol and low HDL cholesterol as these are factors within an individual's control. Genetic makeup may contribute to high cholesterol beyond one's control by making cells less efficient at removing LDL cholesterol or causing the liver to overproduce cholesterol.
Eating saturated and trans fats found in animal products and processed foods, as well as foods high in cholesterol like red meat and full-fat dairy, can raise cholesterol levels. Lack of exercise and obesity increase risk of high cholesterol, while exercise boosts good cholesterol and improves cholesterol particles. Smoking damages blood vessels and may lower good cholesterol, putting one at risk. Age, diabetes, and high blood sugar also increase cholesterol risks as the body changes over time.
Inactivity, obesity, and an unhealthy diet can cause high cholesterol and low HDL cholesterol as these are factors within an individual's control. Genetic makeup may contribute to high cholesterol beyond one's control by making cells less efficient at removing LDL cholesterol or causing the liver to overproduce cholesterol.
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This slide is very helpful for physiotherapy students and also for other medical and healthcare students.
Here is summary of hypertension -
Hypertension, also known as high blood pressure, is a serious medical condition that occurs when blood pressure in the body's arteries is consistently too high. Blood pressure is the force of blood pushing against the walls of blood vessels as the heart pumps it. Hypertension can increase the risk of heart disease, brain disease, kidney disease, and premature death.
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Tobacco Use: Immediate effects include increased heart rate, while long-term risks encompass cancer and heart disease.
Drug Use: Risks vary depending on the drug type, including health and psychological implications.
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Seeking Help for Addiction: Recognizing signs, available treatments, support systems, and resources are essential for recovery.
Personal Stories: Real stories of recovery emphasize hope and resilience.
Interactive Q&A: Engage the audience and encourage discussion.
Conclusion: Recap key points and emphasize the importance of awareness, prevention, and seeking help.
Resources: Provide contact information and links for further support.
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This slide is very helpful for physiotherapy students and also for other medical and healthcare students.
Here is the summary of hypotension:
Hypotension, or low blood pressure, is when the pressure of blood circulating in the body is lower than normal or expected. It's only a problem if it negatively impacts the body and causes symptoms. Normal blood pressure is usually between 90/60 mmHg and 120/80 mmHg, but pressures below 90/60 are generally considered hypotensive.
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Benefits of Regular Exercise:
Physical Benefits: Discusses how exercise aids in weight management, muscle and bone health, cardiovascular health, and flexibility.
Mental Benefits: Explains the psychological advantages, including stress reduction, improved mood, and better sleep.
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Encourages consistency, variety in exercises, setting realistic goals, and finding enjoyable activities to maintain motivation.
Maintaining a Balanced Lifestyle:
Integrating Nutrition and Exercise: Suggests meal planning and incorporating physical activity into daily routines.
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4. Homework
Debrief
Did you practice the body scan?
If so, what was your experience?
If you did not practice the body scan, what prevented you from practicing it?
What would help you increase your commitment or the likelihood of practicing?
Did you pay attention to daily routines? If so, what was your experience?
Did you practice mindful eating? What did you experience?
Do you have any other questions or concerns?
6. Benefit Finding
Recall a painful event that you have experienced in the
workplace.
• What were the most negative consequences of this event?
• Now, focus on the positive aspects and the ways in which the
experience has benefited you as a person. For instance, how
has the experience helped you better meet the challenges of
the future?
• What did you learn from this experience?
• How have you changed or grown as a person as a result of the
experience?
8. Judgement
colours
reality• A judgment is like a pair of
glasses or a filter. We see the
world through the glasses of
our judgment.
• A judgment stems from our
beliefs (“Uneducated people
are stupid”, “I’m always
unlucky”, “A man is not
supposed to cry”) or norms
(“One celebrates Christmas
with family and friends”)
10. A JUDGMENT
STRENGTHENS
DUALITY
Dichotomous in character – thought of in extremes – good/bad, desirable/undesirable
Judging creates duality (contrast) – opposites exist only in relation to each other
Two sides of a coin
When judging we focus on a specific half of a coin – on one of the two opposites – we don’t see the
entire coin – our reality is therefore limited to the one half (with our full attention)
At the moment that this separation takes place, we tend to hold onto the good and avoid the bad
because we see them as independent from each other – individual events that are unrelated.
11. Duality
• Opposites can only exist in
relation to each other
• A judgment focuses our
attention on a specific half
13. A JUDGMENT CREATES CONFLICT
• Suppose you feel gloomy. By judging this feeling as bad you start a
relationship involving struggle with that feeling. The gloomy feeling is
there, but it is bad and therefore undesirable.
• The moment something is judged as undesirable or bad a conflict
occurs; namely between how things are now (bad) and how things
should be (good).
• Not only can this conflict cause us to feel upset, it can also encourage
us to want to avoid or to escape from the current, as negatively
judged, situation.
• We are encouraged to expend effort to get rid of the feeling, which
often leads to the paradoxical effect that the feeling gets stronger.
• In fact, there is only a problem or conflict when a situation, event or
feeling is judged as such.
14. Mindfulness and Judgement
• Mindfulness helps us learn that people, places and things, and events are neither good nor bad,
but that our mind labels things as such almost automatically.
• Events, feelings or persons are not intrinsically good or bad, they “are” simply what they are;
events, feelings and persons. Only when we label them as right or wrong, they affect our
thoughts and behaviour
• An important part of mindfulness is to understand judgments. Judgments often happen
automatically. This is the conditioned functioning of our mind. There is nothing wrong with that
and it is also necessary to interpret the world around us.
• However, as previously described, judgments may limit us severely or can even be
counterproductive if we forget that they don’t reflect reality but our beliefs about reality
15. Mindfulness and Judgement
• By becoming aware of the natural tendency of the mind to judge,
the effect of a judgment on our functioning is reduced.
• The more we become aware of our judgments, the less our minds
will tend to label automatically
• The conversation with the person who is sitting opposite you is no
longer limited to the box in which you put this person
16. Practice: Being aware of judgements
• NOT striving to not judge – the mind judges automatically - Try to notice this
week as many negative thoughts you have about other people, groups,
yourself, situations at work. Become aware of when you are judging things.
• Become aware of and observe the judgements – try not to judge yourself
• Simply note this judgment and then return to your breathing, the anchor
point of your attention. That it happens is not bad, it is an automatic process.
And if you have a judgment, ask yourself who you really see: the
person/feeling or just your own judgment. That is how you create room for
choice again
• Once you become aware of the fact that you want to judge something, see if
you can let go of the judgment and if you can use a more objective
description in which a judgment is not or at least barely present. For example:
“He didn’t show up, therefore he doesn’t care about me” versus “I was there,
he wasn’t there”. Or: “He was wearing ugly shoes” versus “His shoes were not
quite my taste”. It can be really helpful to train your mind this way.
17. An inspiring video that shows how important our
outlook on reality is for the
way we feel about things.
20. Collaboration
• As humans it is Important to connect, we connect easier with those
we trust – to build trust you need to accept people
• Be aware of judgements we make about other people
• We have little control over other people, accept that fact
• Shift our judgements and perspective – find a way to accept a person
as they are and find a way to work with the other person
21. Working with difficult people
• Accepting the person as they are – we are all different and unique
• Mindfulness gives us the ability to have difficult conversations with
emotional intelligence
• Helps us to be courageous to speak the truth
• Acknowledge own thoughts and emotions and have the courage to do
what is right
• Using empathy for the self and the other person
22. Homework• Exercise being aware of judgements at work this week
• You can use a bracelet or elastic band as a tool. Whenever you
find yourself making judgments about yourself, others or
situations, simply switch the wrist on which you are wearing the
bracelet. Do this switch without judgment, without being hard on
yourself, or negative internal dialogue. Just switch in a friendly
manner. You may become aware of how often you actually
(automatically) judge. This exercise may feel somewhat
confrontational, however, it also helps demonstrate in a visceral
way that you are becoming more aware of your thoughts and
actions.
• Do the Body Scan and seated meditation as often as possible,
preferably on a daily basis.
• As you do the “Body Scan” or seated meditation, try to pay
attention to the judgments you make during or after the
exercise: examples of judgments are; “This is useless”, “I can do
this well”, “It didn’t go well”, “It should feel different”, etc.
23. Log Book
Exercise Times performed
Observations or perceptions during
the exercise
Body Scan
Seated Meditation
Awareness of Judgments
INSTRUCTIONS
In this meditation, we’re going to use our breath as an anchor for our attention. Before we start, it is really important to let go of goals and the idea of performing well. Simply allow yourself to do this exercise as you do it. Let go of the idea of right and wrong. Simply see how it goes.
Now, first make sure your posture is active but comfortable. Sit straight, keep your shoulders relaxed, and keep your head straight. Try to have a posture that signals dignity. If you want, you may now close your eyes. For a moment, just become aware of how you are present in this room, how your body is represented in this room, and how your body is connected to a chair or cushion. Maybe you notice how your feet are touching the floor or making contact with the floor. Simply notice. Maybe you notice any other physical sensations. Maybe you feel pain in your back or tension in your shoulders. That’s okay. Just simply observe it without attempting to make it go away. Just notice your body as it is present right here, right now. Now let’s focus our attention on the breathing. Notice how the air gets in through the nose and how your chest expands when you breathe in. Moreover, notice how it relaxes when you breathe out. You may also notice how your belly moves when you breathe. You do not need to control your breath or modify it, simply witness it as it naturally occurs. Breathing in and breathing out.
Allow yourself to be present in this moment. Sooner or later, often sooner, you will find yourself distracted. Maybe you get distracted by thoughts or sounds or sensations in your body. That is fine. That is just how your mind works.
You can always turn your attention back to your breath and let go of distractions. Thus, breathe in and breathe out.
Rather than focusing on the breathing in a rigid way, let your attention softly rest on the breathing. Do not force yourself. With an open and gentle attitude, follow your breathing.
Every time you find yourself distracted, come back with a gentle attitude. Do not punish yourself. It is okay. It is just how your mind works. Always turn your attention back in a kind way. Thus, breathe in, notice how the body reacts and breathe out.
Where is your attention now? Is it still focused on the breathing? Or, is it elsewhere? If you’re distracted, maybe you can notice where your mind drifted: a thought, sensation, an emotion, a sound, and then bring it back.
Even if you find yourself being distracted many times, remind yourself that you are always the one who can turn your attention back. You have the power to do that. You can decide to come back to this present moment simply by focusing on something that is occurring right now in this moment. In this case, your breath.
Now if you want, you may slowly open your eyes again. Come back with your attention, in this room.
Ask participants to recall a painful event or loss that they have experienced in their life. Next, ask them to respond to the following questions:
What were the most negative consequences of this event?
Now, focus on the positive aspects and the ways in which the experience has benefited you as a person. For instance, how has the experience helped you better meet the challenges of the future?
What did you learn from this experience?
How have you have changed or grown as a person as a result of the experience?
EXPLAINING THE GOAL OF THE EXERCISE
The goals of this exercise are for participants to experience that:
Nothing is only 100% good or 100% bad
Everything has some good and some bad
By judging, we ignore the endless complexity of a situation
2.14 minutes
Duality is contrast. Good versus bad, beautiful versus ugly, small versus large, etc. Opposites exist only in relation to each other and cannot exist independently. Good can only exist if there is bad. Light can only be there if there is dark. A teacher can only exist if there are students. Opposites are always part of the same coin. This coin thus consists of two halves; two opposites. The moment that one of these halves falls away, the other half will also no longer exist. Suppose for example that there were no students then there would no longer be a need for teachers. After all, a teacher is only a teacher if there are students to teach. If you were the only person on earth, would you be a good or a bad person, a tall or a small person, would you be a teacher or a student? Absolutely speaking, there cannot exist a student and teacher, no good and bad and no tall and small. One could say that both can only exist in relation to each other. The existence of one half (bad/student/grief) makes the experience of the other half (good/teacher/pleasure) possible (see fig. 2).
When we judge, we focus on a specific half of the coin. A judgment focuses on one of the two opposites. We do not see the entire coin, but only one half (see fig. 3). Our reality is limited to this one half. We go there with our full attention. At the moment this separation takes place we tend to hold on to the good and to avoid the bad because we see them independent from each other. They seem to be individual events that are unrelated to each other.
Fig. 2. Opposites can only exist in relation to each other