Challenging Negative Thoughts -...
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Michael SOME ❶ Think If you h though then im with po things o ❷ Think WHAT This This WHAT This This This o o o C Lee Zwiers THOUGH k of Your have any n hts – which mmediately ositive tho out. k of the g IT IS NO s is NOT d s is NOT ju IT IS s IS interru s IS testing o “How o “How s IS asking o “What is o “What a o “What c Challen s, Ph. D., 20 HTS Brain as negative h we all do y replace ughts to b glass half-f OT dismissin ust positiv upting you g out your w likely is w accurate g yourself s the othe are the go can I learn nging N 014 a Balance o – them balance full vs. gla ng your ne ve thinking ur negativ r underlyi this to ha e / realisti f about the er side of t ood things n from this Negativ e Scale… ass half-em egative th g ve though ng beliefs appen?” ic is this th e rest of t the picture s about thi s?” N N N N ve Thou … mpty. houghts ht-feeling s hought?” the picture re?” is?” ughts g-action s e Negative Action spiral N N N N Everythi be gre P P P P Negative Thought Negative Feeling ing will eat!
Transcript of Challenging Negative Thoughts -...
Michael Lee Zwiers, Ph. D.,
SOME THOUGHTS
❶ Think of Your Brain as a Balance Scale…
If you have any
thoughts
then immediately
with positive thoughts to balance
things out.
❷ Think of the glass half
WHAT IT IS NOT
This is
This is
WHAT IT IS
This
This
Thisooo
Challenging Negative
ichael Lee Zwiers, Ph. D.,
SOME THOUGHTS
hink of Your Brain as a Balance Scale…
have any negative
thoughts – which we all do
immediately
positive thoughts to balance
things out.
hink of the glass half
WHAT IT IS NOT
This is NOT dismissing
This is NOT just positive thinking
WHAT IT IS
This IS interrupting your negative
This IS testing out your underlying beliefso “How likely is this to happen?”o “How accurate
This IS asking yourself about the rest of the pictureo “What is the other side of the picture?”o “What are the good things about this?”o “What can I learn from this?”
Challenging Negative
ichael Lee Zwiers, Ph. D., 2014
SOME THOUGHTS
hink of Your Brain as a Balance Scale…
negative
which we all do
immediately replace them
positive thoughts to balance
hink of the glass half-full vs. glass half
WHAT IT IS NOT
dismissing
just positive thinking
interrupting your negative
testing out your underlying beliefs“How likely is this to happen?”“How accurate
asking yourself about the rest of the picture“What is the other side of the picture?”“What are the good things about this?”“What can I learn from this?”
Challenging Negative
2014
hink of Your Brain as a Balance Scale…
which we all do –
replace them
positive thoughts to balance
full vs. glass half
dismissing your negative thoughts
just positive thinking
interrupting your negative
testing out your underlying beliefs“How likely is this to happen?”“How accurate / realistic is this thought?”
asking yourself about the rest of the picture“What is the other side of the picture?”“What are the good things about this?”“What can I learn from this?”
Challenging Negative
hink of Your Brain as a Balance Scale…
full vs. glass half-empty.
your negative thoughts
just positive thinking
interrupting your negative thought
testing out your underlying beliefs“How likely is this to happen?”
/ realistic is this thought?”
asking yourself about the rest of the picture“What is the other side of the picture?”“What are the good things about this?”“What can I learn from this?”
N NNN
Challenging Negative Thoughts
hink of Your Brain as a Balance Scale…
empty.
your negative thoughts
thought-feeling
testing out your underlying beliefs
/ realistic is this thought?”
asking yourself about the rest of the picture“What is the other side of the picture?”“What are the good things about this?”
Thoughts
feeling-action spiral
asking yourself about the rest of the picture
NegativeAction
spiral
NNN
N
Everything willbe great!
PPPP
NegativeThought
NegativeFeeling
Everything willbe great!
