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Distorting a situation beyond how bad it actually is. |
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| A coping technique; substituting negative, self-defeating thoughts with positive, affirming thoughts that change perceptions of stressors from threatening to nonthreatening. |
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Neurolinguistic programming (NLP) |
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A program designed to look at how our thoughts control our language and how our language influences our behavior. |
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A term coined by Seligman to convey that we can all harness the power of optimism into positive thinking. |
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Looking at the worst of every situation. |
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Shifting the responsibility of a problem away from yourself. |
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A condition where things are always viewed in extremes, either extremely good or horribly bad. |
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A term to describe blowing things out of proportion. |
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A learned behavior to a stimulus with regard to involuntary functions, such as becoming hungry when the clock strikes 12 noon. |
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The ability to emulate or imitate our behaviors from the observation of others we respect (e.g., parents, schoolteachers, and peers). |
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A behavior style that is neither passive nor aggressive, but one that is tolerant and considerate in the quest for individual rights. |
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Rational emotive behavior therapy (REBT)
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Developed by Albert Ellis as a means to help people cope with anxiety by changing the perceptions associated with the stressor. |
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Repeated negative thought processing that tends to pollute our view of our lives and ourselves. |
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A mindset of continually seeing yourself as a victim. |
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The perpetual conversation heard in the mind, usually negative and coming from the critical (ego), which rarely has anything good to say. |
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Making the worst out of every situation. |
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Perpetually imposing above human standards on oneself. |
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Reprimanding yourself for things you ‘should’ have done. |
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A coping technique where one consciously stops the run of negative thoughts going through one's head. |
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The name given to the thought process where a negative perception is substituted for a neutral or positive one, without denying the situation. |
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A learned behavior that stems from a voluntary function or something we make a conscious decision about. |
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Behavior modification model |
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A model that illustrates the steps taken to change a negative behavior into a positive one. |
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A behavior influenced by intimidation that can often lead to feelings of resentment and victimization. |
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A term coined by Albert Bandura to describe a sense of faith that produces a ‘can-do’ attitude. |
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| Came up with the Serienty Prayer for Alcoholics Anonymous it's a short prayer encourging acceptance and wisdom. |
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| One concept that envloved from Frankl's theory of logo-therapy is brief therapy, which mean acknowledgeing and moruning an unmet expectation but not prolonging the greiving process beyond a resonable peroid of time. |
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| Wrote a book were he describes the 10 distinct styles of Cognitive Distortion that prepetuate perceptions of stress. |
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| (REBT)"Rational emotive behavior therapy" was developed bt Albert Ellis as a means to help people cope with anxiety by changing the perceptions associated with the stressor. |
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| The word copeing as defined by stress scholar Lazarus, is the process of managing demands that are appraised as taxing or exceeding the individual's resources. |
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Concepts: 5 Purposes of Coping Skills
Know 3 of them and who came up with them. |
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1.To reduce harmful enviromental conditions.
2.To tolerate or adjust to negitive events or realities.
3.To maintain a postive-self image.
4.To maintain emotional equilibrium.
5.To continue satisfying realtionships with others. |
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10 Distinct Styles of Cognitive Distortion:
David Burnes writes these in, The Feeing Good Handbook:
Explain 4 and define them for the test.
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1. All-or non thinking: There is only good or bad, black or white, no middle ground.(there is only one way to solve this problem.
2. Overgeneralization: One single negative circumstance manifests into a life pattern. (e.g. A flat tire elicits the comment, "This always happens to me")
3. Emotional reasoning: Living the assumption that one's negative emotions are a true refelction of how things really are.
4. Personalization: Taking credit or blame for events that you had little or nothing to do with. |
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Compare Optimism vs. Pessimism using 3 examples: |
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Optimist:
Counts blessings instead of misfortunes.
Loses a job and say there is a better one waiting.
On his death-bed says "I have no regrets"
Pessimism:
Cannot accept opposing viewpoints or thoughts as valid.
Enjoys nothing more than finding out his negitive view is right.
Claims to be a realist but he's not fooling anybody
Gains enegry by drawing on a negitive perspective.
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3 Dominate Personality Styles:
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1.Passive: When one is too intimidated to express thoughts and feelings.
2.Aggressive: When one acts to intimidate other to gain control of their thoughts and actions.
3.Assertive: A person that recognizes their individuals rights and stands up to protect them. |
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Assertiveness Skills: (to build and maintain selfesteem)
list 4 of the 7 |
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1. Learn to say no
2.Use eye contact
3.Use assertive body language
4.Respond rather than react |
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| Words to watch in Self Talk: |
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| Should, Always, Have to, Must, Never. |
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