Overcoming Negative Self Talk power point

Overcoming Negative Self Talk

1. Overcoming Negative Self-Talk

2. Which are you? Do you see the cup Half Empty or Half Full? Do you consider yourself to be A Pessimist or An Optimist?

3. -Belief that the worst will happen -Lack of confidence in the future -Believes outcomes will be negative -No hope -Negative mindset -Poor mental attitude -Sees challenges -Focuses on failures Optimism Pessimism -Feeling hopeful about the future -Feeling confident about the future -Hopeful for a successful outcome -Sees opportunity -Believes outcomes will be positive -Sees failures as temporary -The tendency to look on the bright side

4. Quote 1

5. What is Self-Talk? Self-talk is an endless stream of unspoken, automatic thoughts that run through our heads. Self-talk is our internal dialogue. Our inner voice can be positive or negative. Our self-talk influences our perception and outlook of the world.

6. What is Negative Self-Talk?

7. Common Types of Negative Self-Talk: Personalizing: This occurs when you automatically blame yourself for something that isn't entirely your fault. You may assume that external events or interactions are directly related to you, even when they aren't. For example, if a friend is upset, you might think it's because of something you did, without considering other factors. Filtering : In this type of negative thinking, you focus solely on the negative aspects of a situation and filter out any positives. Even when something goes well, you only see what went wrong, overlooking achievements or successes. This distorts your perception of events, making them seem worse than they actually are. Catastrophizing : This involves anticipating and believing that the worst possible outcome will happen, no matter how unlikely it may be. You imagine disastrous consequences and react as though they are inevitable, which can cause significant anxiety and stress.

8. Common Types of Negative Self-Talk: . Polarizing : Also known as "black-and-white" or "all-or-nothing" thinking, polarizing means seeing things in extremes, without recognizing any middle ground. You may believe that if something isn’t perfect, then it’s a total failure, ignoring the possibility of compromise or partial success. Emotional Reasoning : This form of thinking involves basing your beliefs on your emotional state rather than objective reality. If you feel bad or anxious, you might conclude that your feelings reflect reality. For example, if you feel unworthy, you believe that you are unworthy, regardless of actual evidence to the contrary. Each type of negative self-talk can create self-imposed barriers to personal growth and well-being.

9. Which do you Engage in? Personalizing Filtering Catastrophizing Polarizing Emotional Reasoning

10. Examples of Negative Self-Talk: This is too hard, I’m not smart enough to do it. I’m so awkward, no one will like me. I’m so dumb, I can’t believe I made such a stupid mistake. Who was I to think I would succeed? I’m so ugly.

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13. The Effects of Negative Self-Talk

14. Affects relationships Decreased motivation Increased mental health issues Feelings of helplessness Increased stress Depressive symptoms Limits our potential and belief in ourselves. A strong mind-body connection can cause you to feel physically ill

15. The Mind-Body Connection The belief that the causes, development and outcomes of a physical illness are determined from the interaction of psychological, social factors and biological factors. (Johns Hopkins) The mind and body mutually influencing one another Psychological stress manifesting as physical ailments

16. Negative Self-Talk and Health Anxiety Depression Low energy Fatigue Insomnia Stomach pains Back pain Headache Neck/shoulder pain Heartburn Trouble focusing Irritability Sick often High Blood Pressure Constipation/Diarrhea Shortness of breath Stomach ulcer Rapid heart beat

17. Which negative health effects do you struggle with due to negative self-talk?

18. Awareness & Identifying Thoughts

19. Quote #4

20. What is Awareness? Merriam-Webster The quality or state of being aware . Knowledge and understanding that something is happening or exists. Wikipedia The ability to directly know and perceive to feel, or to be cognizant of event Cambridge Dictionary Understanding of a situation at the present time based on information or experience

21. That’s a lot of Thoughts! Researchers have discovered that people experience more than 6,000 thoughts a day! https://neurosciencenews.com/thought-worms-16639/

22. Why is Awareness Important? Our thoughts are constant and we do not pay attention to them. We do not notice them. Thoughts are powerful and affect our emotions even when we do not notice them.

23. What is the Purpose of Awareness? Awareness Challenging Change Action Becoming Objective

24. Unrealistic Exaggerated Wrong Deceiving Inaccurate Dramatized Influenced Over-generalized Become reality Automatic Negative Our Thoughts Can Be...

25. Benefits of Awareness Improved decision making Living in the moment Focusing Self-acceptance Self-control Improved relationships Rational/Accurate ideas of reality Inner peace Empathy Improved self-esteem Open-minded Less judgmental Confidence More aware of values

26. Accept & Move On Question Automatic Thoughts Spend time in Nature Journal How to Become More Aware Practice Mindfulness The Mayo Clinic

27. Quote #5

28. Identifying Feelings

29. How to Identify Thoughts & Feelings? https://cogbtherapy.com/free-online-cbt-workbook When an emotion arises, look for what comes to your mind. Ask yourself, “What is running through my mind? Differentiate the thought from the feeling.

30. Quote #6

31. Naming Your Inner Critic Think of a name for your critic. When you are criticizing yourself, address your critic by their name

32. Thought Stopping, The Rubber band Method, & Challenging Negative Thoughts

33. What is Cognitive Behavioral Therapy? (CBT)

34. Have you heard of CBT or used any CBT techniques before?

35. What is CBT? A psycho-social therapeutic intervention that aims to improve mental health CBT helps you become aware of inaccurate or negative thinking so you can view challenging situations more clearly and respond to them in a more effective way. Focuses on challenging and changing unhelpful cognitive distortions and behaviors, improving emotional regulation, and the development of personal coping strategies that target solving current problems. Based on the connections between your thoughts, emotions, and behaviors, and how they can influence each other. Focuses on changing the automatic negative thoughts that can contribute to and worsen emotional difficulties.

36. How Can CBT Help You? Learn techniques for coping with stressful life situations Identify ways to manage emotions Resolve relationship conflicts and learn better ways to communicate Cope with grief or loss Overcome emotional trauma related to abuse or violence Manage symptoms of mental illness Disrupt intrusive thoughts The Mayo Clinic

37. Mental Health Disorders that May Improve with CBT: Depression Anxiety disorders Phobias PTSD Eating disorders Obsessive-compulsive disorder (OCD) Substance use disorders Bipolar disorders

38. Thought Stopping

39. What is Thought Stopping? A CBT technique with the goal of interrupting, removing, and replacing problematic recurring thoughts The technique's objective is to suppress or eliminate the negative thought by replacing it with a positive one

40. How Does Thought Stopping Work? Every time you have a negative thought about yourself, someone else or a situation yell “STOP” as loud as you can in your head. If you are alone you can do this out loud.

41. The Rubber Band Method

42. What is The Rubber Band Method? An easy technique to get started with disrupting negative thought patterns

43. How does the Rubber Band Method Work? Keep a rubber band or hair tie on your wrist at all times. Every time you have a negative thought about yourself, someone else, or a situation- snap the rubber band against your wrist

44. Challenging Your Thoughts

45. Questions to Ask How do I know my thought is true? Is there evidence to prove my thought? What is the evidence? Is there evidence to disprove my thought? What is the evidence? Am I jumping to a negative conclusion? Am I using exaggerated words? Ex: Always, never, What would I tell my best friend if they told me this? If I look at this situation in a positive light, how is it different? Have I confused a thought with a fact or an emotion? Am I confusing “possibility” with “certainty”? Is this thought benefiting me?

46. Challenging Your Thoughts . I’m such a loser I’ve accomplished many things in my life I’m so ugly Maybe this color just isn’t flattering on me I’m stupid Math is difficult for me, but I am great at English I’m so bad at this This may be difficult but with practice I will get better Negative Thought Alternative Perspective

47. Techniques: Mindful Bracelet & Positive Self-Talk

48. Mindful Bracelet

49. What is the Purpose of the Mindful Bracelet? To become more aware of your thoughts. To train your brain to recognize when you are thinking a negative thought.

50. Pick a bracelet or hair tie to keep on your wrist daily. Start off with the bracelet on your left wrist. Throughout the day, as you notice a negative thought or negative self-talk, switch the bracelet to the other wrist. Continue switching the bracelet from one wrist to the other when you notice a negative thought or negative self-talk. Left Wrist Right Wrist

51. Positive Self-Talk

52. What is Positive Self-Talk? Inner monologue that makes you feel good. Thoughts that give you grace and patience. Inner voice that focuses on the good and the bright side. An encouraging and supportive voice that focuses on optimism, hope, and possibility.

53. Lower rates of depression Lower levels of stress Greater resistance to colds Better Cardiovascular health The Health Benefits of Positive Thinking Increased life span

54. How to Rewrite Your Inner Dialogue First recognize the negative thought. (This is where awareness comes into play.) Then flip the script. Take the negative thought and either say it aloud or write it down. If saying aloud- then say the opposite sentiment out loud. If writing it down- cross out the sentence and write the opposite, positive sentiment next to it.

55. Positive Self-Talk Exercise I’m such a loser I’m a winner and accomplished. I’m so ugly I’m so beautiful. I’m stupid I’m smart. I’m so bad at this I’m going to get better at this. Negative Thought Positive Self Talk

56. Key Takeaways Self-talk can be positive or negative Thoughts can be wrong or inaccurate There are many types of negative self-talk Negative self-talk has negative effects on physical and mental health Positive self-talk has positive effects on physical and mental health Thoughts lead to feelings which lead to behavior Becoming aware of your thoughts is the first step in changing them There are many techniques you can use to change your thoughts You are not your thoughts

57. Practice each technique for a week straight. Pay attention to your mood and your thoughts. Recognize which one helps you or makes a difference.

58. To do: Meditate for at least 10 minutes daily Write and Recite a Positive Affirmation daily Gratitude Journal- 3 things you are grateful for today