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WHAT IS YOUR SELF TALK?
“THERE IS NOTHING
EITHER GOOD OR BAD, BUT
THINKING MAKES IT SO….”
Shakespeare’s Hamlet
The most harmful stress in our
lives exists in our minds!
Identify the “Inhibiters”
6,000 Thoughts a Day – What are you saying to yourself
that increases or decreases your stress?
Holmes Rahe Stress Scale
In 1967, psychiatrists Thomas Holmes and Richard Rahe
decided to study whether or not stress contributes to
illness. They surveyed more than 5,000 medical patients and
asked them to say whether they had experience any of a
series of 43 life events in the previous two years.
Each event, called a Life Change Unit (LCU), had a different
"weight" for stress. The more events the patient added up,
the higher the score. The higher the score, and the larger
the weight of each event, the more likely the patient was to
become ill.
What Causes Distress?
Stress comes from your beliefs about events.
People with high levels of “stress” believe that
they are victims of circumstance
A + B = C “Activating Event” + “Belief” = “Consequence”
The thing we blame + what we tell ourselves = Distress
Albert Ellis – Rational Emotive
Therapy/Cognitive Therapy
What are Irrational Beliefs?
Scripts we have in our
head about how we
believe life “should” be
for us and others
Ideas, feelings, beliefs,
attitude with which we
were raised
Lifelong messages sent to
us either formally or
informally by society,
culture, community, race
Irrational Beliefs About Others =
Distress No one cares about anyone else – EVERYONE is so
Rude
All Men/Women are dishonest and shouldn’t be
trusted
All people are out for themselves
They Aren’t Doing It Right
Irrational Beliefs of Yourself
(Self Defeating) = Distress
I should never burden others with my problems or fears
I am uncreative, untalented
I am so stupid when it comes to……
I am the ugliest, most unattractive, unappealing fat slob in the world…..
I CAN’T ________FAIL_____________
Don’t let what you CAN’T DO get in the way of what you CAN DO!
12 Irrational Beliefs
What irrational Belief do I want to Dispute and surrender?
Why is this Belief inaccurate?
Does any evidence exist for the truth of my Belief?
What is the worst that could happen if I don't get what I think
I must have (or do get what I think I mustn't have)?
What good things could I make happen if I don't get what I
think I must have (or do get what I think I mustn't have)?
1. The idea that it is a dire necessity for adults to be loved by
significant others for almost everything they do--
Instead of their concentrating on their own self-respect, on
winning approval for practical purposes, and on loving rather
than on being loved.
2. The idea that certain acts are awful or wicked, and that
people who perform such acts should be severely damned --
Instead of the idea that certain acts are self-defeating or
antisocial, and that people who perform such acts are behaving
stupidly, ignorantly, or neurotically, and would be better helped
to change. People's poor behaviors do not make them rotten
individuals.
3. The idea that it is horrible when things are not the way we
like them to be--
Instead of the idea that it is too bad, that we would better try
to change or control bad conditions so that they become more
satisfactory, and, if that is not possible, we had better
temporarily accept and gracefully lump their existence.
4. The idea that human misery is invariably externally caused
and is forced on us by outside people and events
Instead of the idea that neurosis is largely caused by the view
that we take of unfortunate conditions.
5. The idea that if something is or may be dangerous or
fearsome we should be terribly upset and endlessly obsess
about it--
Instead of the idea that one would better frankly face it and
render it non-dangerous and, when that is not possible,
accept the inevitable.
6. The idea that it is easier to avoid than to face life
difficulties and self-responsibilities
Instead of the idea that the so-called easy way is usually much
harder in the long run.
7. The idea that we absolutely need something other or
stronger or greater than ourself on which to rely --
Instead of the idea that it is better to take the risks of
thinking and acting less dependently.
8. The idea that we should be thoroughly competent,
intelligent, and achieving in all possible respects --
Instead of the idea that we would better do rather than
always need to do well, and accept ourself as a quite
imperfect creature, who has general human limitations and
specific fallibilities.
9. The idea that because something once strongly affected our
life, it should indefinitely affect it --
Instead of the idea that we can learn from our past
experiences but not be overly-attached to or prejudiced by
them.
10. The idea that we must have certain and perfect control
over things --
Instead of the idea that the world is full of improbability and
chance and that we can still enjoy life despite this.
11. The idea that human happiness can be achieved by inertia
and inaction --
Instead of the idea that we tend to be happiest when we are
vitally absorbed in creative pursuits, or when we are devoting
ourselves to people or projects outside ourselves.
12. The idea that we have virtually no control over our
emotions and that we cannot help feeling disturbed about
things --
Instead of the idea that we have real control over our
destructive emotions if we choose to work at changing the
“musturbatory” hypotheses which we often employ to create
them.
Steps to Change –
Worksheet/Journal
A - I associate the stress in my life with _________
B - I believe the things should be ________(what you believe is the cause of the distress ___________
C – consequences “I feel stressed, I get depressed, and it makes the stress worse because ___________
When you evaluate it
you have the following
choices:
Remain in the situation
and change nothing
Get out of the situation
causing the stress
Change my belief about
the situation
Change how I react to it
Once you Change your Thinking –
Techniques to Assist Reducing
Stress
Laughter
Sleep
Meditation
Escape
Eat Healthy
Exercise
Find time for Fun
Make a list of things you enjoy doing
Assertiveness – Learn to say no
Stop Worrying, Catastrophizing, Trying to Change things
out of your control – the serenity prayer
Gratitude Journal
Self Affirmations
http://youtu.be/qR3rK0kZFkg
Pep Talks –
http://youtu.be/l-gQLqv9f4o
Networking Opportunity
Your Name, What is one thing that you want to practice
yourself to help reduce your stress? What is one thing you
will share with your colleagues regarding stress?
What is Your Plan for Success?
What are your Goals?
Financial?
Career?
Personal Development?
Health/Fitness?
Education?
Attitude?
Family?
FIND A MENTOR
Financial:
http://youtu.be/16QCEWn-Ang
Dave Ramsey Approach to Wealth
Step #1: Save $1000 as emergency fund
Step #2: Use the Snowball Effect The point of the debt snowball is simply this: You need some quick wins in order to stay pumped up about getting out of debt! Paying off debt is not always about math. It’s about motivation. Personal finance is 20% head knowledge and 80% behavior. When you start knocking off the easier debts, you will see results and you will stay motivated to dump your debt
Step #3: Save 3 to 6 months of expense
Step #4: Invest 15% of household income in Roth & Pre tax Retirement
Step #5: Save for College
Step #6: Pay off house early
Tony Robbins – 6 Steps to
Emotional Mastery .
1) Identify What You’re Really Feeling
2) Acknowledge And Appreciate Your Emotions, Knowing They Support You
3) Get Curious About The Message This Emotion Is Offering You
Empowering Questions to find the empowering meaning in any negative emotion or
situation:
a) What else could this mean?
b) What can I learn from this?
c) How do I want to feel?
d) What would I have to believe to feel that way right now?
e) What am I willing to do about it right now?
4) Get Confident
5) Get Certain You Can Handle This Not Only Today, But In The Future As Well
.6) Get Excited And Take Action
http://youtu.be/OSCw6FKocYw
Change Your Obstacles into
Opportunities
http://youtu.be/6P2nPI6CTlc