Week 6 values and beliefs
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This document discusses core beliefs, which are usually beliefs about oneself being unworthy, unlovable, or helpless. It provides examples of common negative core beliefs like "I'm not good enough" or "I'm unlovable." The document outlines a technique called the "downward arrow technique" to identify core beliefs by taking a negative thought and asking how it reflects on oneself, others, and one's future. It demonstrates this technique by breaking down the thought "I have nothing interesting to say." The conclusion emphasizes helping the person develop a more balanced and realistic core belief.
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- The best ways to teach children self-confidence are to let them know it's okay to make mistakes, expose them to new activities and people, show unconditional love, avoid comparisons, and encourage rather than praise.
- Mistakes should be accepted rather than criticized to avoid decreasing a child's self-confidence. Overprotectiveness can also reduce a child's sense of self-assurance.
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Week 7 revisting cognitive distortions
The document discusses cognitive distortions, or thinking patterns, that can negatively impact one's beliefs and perceptions. It defines several common cognitive distortions such as all-or-nothing thinking, overgeneralization, jumping to conclusions, labeling oneself, and emotional reasoning. Examples are provided for each distortion to illustrate how distorted thinking works. The goal is to help identify these thinking traps and replace them with more realistic perspectives.
Week 5 fear and motivation
Fear can be a response to danger and motivate us. The document discusses types of fear like shame, embarrassment, and failure. It asks the reader to reflect on what they personally fear and concludes with mentioning thought records.
Week 4 communication p pt
This document discusses different communication styles: passive, passive-aggressive, aggressive, and assertive. It provides examples of behaviors for each style. Passive people lack self-confidence and rely on others, while aggressive people demand things from others. Assertive communication is direct, honest, and respects others' rights. Healthy communication uses "I feel" statements and the 7 C's. Thought records can help identify unhelpful thoughts and feelings.
Week 2 understanding what i am going thru
This document outlines the topics and activities covered in a cognitive behavioural therapy group. The group will discuss how the meanings attached to life events influence emotions, common fears, shame and guilt. Participants will learn that thoughts determine feelings, and changing negative thoughts can improve mood. Problems are explained using a 5-component model involving life situations, thoughts, mood, physical sensations and behaviors. The group aims to help participants understand their experiences and gain control over thoughts and feelings.
Week one
This document summarizes the first week of a cognitive behavioural therapy group. It introduces the purpose of the group which is to discuss depression, self-harm, and set smart goals. Key topics covered include the signs and symptoms of depression, what self-harm is and some examples, managing anxiety through cognitive strategies like examining evidence for anxious thoughts, and behavioural strategies like exposure. The group discusses developing skills like behavioural activation and setting smart and achievable goals to increase activity levels as a way to help manage mood.
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Week 6 values and beliefs
- 1. Values and Beliefs Self, Future and World
- 3. Core Beliefs Usually come in beliefs about not being worthless, unlovable or helpless
- 4. Core Beliefs Not Good Enough I am no good I’m not good enough I can’t do anything right I’m unsuccessful I’m not valuable I’m inferior I’m nothing I’m worthless I’m invisible I’m insignificant
- 5. Core Beliefs Not Lovable I’m not lovable I’m unacceptable I’m plain and dull I’m not special I’m ugly I don’t matter I am unworthy I am not interesting enough I will always be rejected
- 6. Core Beliefs Helpless I’m inadequate I’m incompetent I can’t cope I’m out of control I can’t change I’m week I’m a failure I’m will never measure up to others I am powerless
- 7. Core Beliefs Domain Beliefs Rules About Self I’m unlovable as a “In order to be loved, I person must do whatever the other person wants” About Others “People are hurtful” “if I want to protect myself, I must not trust others” About the World “The world is a “I must always be on my dangerous place” guard to avoid trouble” About the Future “There is no “If I don’t try, then I hope, things will never won’t be disappointed” get better”
- 8. Core Beliefs Using Hot Thoughts to identify Core Beliefs “Downward Arrow Technique” 1. Identify the hot thought 2. Ask IF that were true what would that say about: a) You? b) Others? c) Your future?
- 9. Core Beliefs Using Hot Thoughts to identify Core Beliefs “Downward Arrow Technique” 1. Identify the hot thought: I have nothing interesting to say
- 10. 1. Ask if that were true what would that say about: a) You? I’m boring a) Others? People are not interested in me a) Your future? I’ll die alone..I will always be unwanted
- 11. Core Beliefs What did breaking down this thought just tell us about this ?
- 12. Core Beliefs THEY FEEL UNLOVABLE!!! Note I did not say they ARE unlovable but FEEL unlovable Can you relate to this feeling of unlovable? In what ways?
- 13. Can you challenge the evidence of those situations to help to come to realize this belief is based on irrational feelings ? Together you must create a new balanced belief to help them perceive things more realistic and positive and make healthier choices for ourselves!
- 14. Hot Thought: I have nothing interesting to say Conditional Assumption: If I avoid people, I will not get rejected Core Belief: I’m unlikable
- 16. NEW BALANCED THOUGHTS: Hot Thought: I have interesting things to say about lots of things but not everything. Conditional Assumption: If I meet people with similar interests, I will have more stimulating conversations Core Belief: I’m likable and have things to offer