SEAHAWK SKILLSWORKSHOP

SERIESHANDOUTS

Dr. Cora PowersSeahawk Mental Health & Performance

and UNCW Counseling Center

COMMON UNPRODUCTIVETHOUGHT HABITSBlack & White

Mental Filter

Jumping to Conclusions

Emotional Reasoning

Labeling

All or nothing thinking.. Things are goodor bad with no room for gray areas.

Only paying attention to certain kinds of evidence.

Making illogical leaps with limited evidence.Often fortune telling or mind reading.

Automatically believing thatyour feelings are true.

Assigning labels to ourselves and other people.

SESSION 1: THOUGHT HABITS FOR EMOTIONAL HEALTH

COMMON UNPRODUCTIVETHOUGHT HABITS

Overgeneralization

Disqualifying the Positive

Catastrophizing

Should Statements

Personalization

Assuming patterns based on a single event.Drawing conclusions that are too broad.

Only recognizing negative aspects ofa situation and ignoring the positives.

Seeing only the worst. Expecting things togo badly. Blowing things our of proportion.

Applying strict rules about how youand others should feel or act.

Assuming that you are responsiblefor what others say or do.

SESSION 1: THOUGHT HABITS FOR EMOTIONAL HEALTH

CHALLENGINGUNPRODUCTIVETHOUGHTHABITS

123

Identify

Dispute

Replace

SESSION 1: THOUGHT HABITS FOR EMOTIONAL HEALTH

CHALLENGING UNPRODUCTIVETHOUGHT HABITS

Is it 100% true?What is in my control? What is not?What would I say to my best friend?Is there another way I can look at it?Is it productive?What's the worst thing that could happen?What's the best thing that could happen?What is most likely to happen?Has this happened before? How did I deal with it?Will this matter in 1 week? 1 month? 1 year?

SESSION 1: THOUGHT HABITS FOR EMOTIONAL HEALTH

KINDS OF SELF-TALK

UNPRODUCTIVE NEUTRAL PRODUCTIVE

- +Examples:

self-criticismself-judgmentself-shaming

Examples:instructionsnarration

observations

Examples:self-confidenceself-compassionself-appreciation

SESSION 2: IMPROVING SELF-TALK

COMMON "CHARACTERS" INSELF-TALK

"The Worrier" "The Critic" "The Victim" "The Perfectionist"Always asking the“what if?” question.By leading you toimagine the worstcase scenario for

situations, theworrier

knows how toincrease anxiety.

Promotes low self-esteem by alwaystelling you that

you're never goodenough, or

something isalways wrong withyou or work you

do.

Makes you feelhelpless in theworld by telling

you thatyou have no

control of whathappens to you.

Promotes stressand burnout byalways goading

you to “do better.” One of the

perfectionist’sfavorite statements

is, “Youshould…”

SESSION 2: IMPROVING SELF-TALK

INTRODUCING A "NEW CHARACTER"

"I can be anxious/angry/sad and stilldeal with this.""I don't need to rush, I can takethings slowly.""I feel this way because of pastexperiences, but I am okay right now."This will pass.""Everyone makes mistakes.""Don't let perfect be the enemy ofgood.""I have done hard things before."

COPING THOUGHTS:"This is a learning experience thatwill make me stronger.""Some stress helps me get thingsdone.""My body's threat detection system isworking to keep me safe.""This challenge is an opportunity.""This is a chance for me to practiceand get better."

PRODUCTIVE REFRAME:

SESSION 2: IMPROVING SELF-TALK

DEALING WITHDIFFICULT EMOTIONSFace the

emotion

Identify theemotion

Accept thepresence ofthe emotion

Realize theemotion istemporary

Be curiousabout theemotion

Let it be.

SESSION 3: DEALING WITH UNCERTAINTY & DIFFICULT EMOTIONS

SITTING WITHUNCERTAINTY

THINGS I CANCONTROL:

THINGS IWORRY ABOUT:

SESSION 3: DEALING WITH UNCERTAINTY & DIFFICULT EMOTIONS

CREATING NEW HABITS

Process over Outcome

Purposeful

Forward Thinking

Reasonable

Control

Value Oriented Is it in line with your values?

Is it intentional? Does it meet a need?

Is it a habit or a goal?

Is it within your scope?

Do you have the resources right now?

Is it rewarding down the road?

SESSION 4: HEALTHY HABIT CHANGE

TIPS FORGETTING STARTED

Just start.

Take advantageof timing.

Don't let perfect bethe enemy of good.

SESSION 4: HEALTHY HABIT CHANGE

HEALTHY HABITS STRATEGIESConsider what's worked for you before.Be specific.Use attention as a tool.Control the controllables in your environment.Know your limits.Create pairing and cues.Create accountability and support.Don't reward habits.Keep track.Prepare for setbacks.Be kind to yourself.

SESSION 4: HEALTHY HABIT CHANGE