Chapter 6

Front 1

Variety of cognitive techniques to change how you view events. Name remedies for faulty thinking?

Back 1

1) Conditioned-response
2) Levels of responding
3) Rational emotive behavior therapy
4) ABCDE technique

Front 2

What is Zig Ziglers "thinkin stinkin?'

Back 2

Turn everyday events into plagues of anxiety.
1) All-or-nothing thinking
2) Personalizing
3) Discounting the positive
4) Assuming the worst (pessimism – its never good--or awfulizing – predicts disaster and lives as if)

Front 3

Cognitive Therapy

Back 3

Is intended to focus on cognitive distortions/depression and relearning thought processes. Group or individual. Focus on thinking pattern. The way you think about things. Assumption, beliefs, idea that your thoughts generate your feeling.

Front 4

Who is Albert Ellis? ****

Back 4

Developed Rational Emotive Behavior Therapy (REBT).

Front 5

Rational Emotive Behavior Therapy (REBT)

Back 5

Based on the premise that stress-related behaviors are initiated by self-defeating perceptions that can be changed.

Front 6

What principals is REBT based on?

Back 6

1) You are responsible for your own emotions and actions.
2) Harmful emotion make them a part of you.
3) Learn realistic views and take part.
4) Acceptance and satisfaction if develop a reality-based perspective.

Front 7

Name and explain the two different types of problems.

Back 7

Practical problems and emotional problems.
Practical problems relate to feelings of mistreatment or undesirable situations which leads to emotionally disturbed about them. Little control.
Emotional problems are created from the practical problems. These we have total control.

Front 8

Rational Emotive Behavior Therapy (REBT) guidelines

Back 8

1) Take responsibility for your emotional upsets and distress.
2) Identify your “musts.”
3) Determine the reality of your “must.”
4) Upgrade you “musts” to preferences.

Front 9

Identify your three REBT "musts"

Back 9

a. Must #1 is a demand on you.
b. Must #2 is a demand on others.
c. Must #3 is a demand on situations.

Front 10

What are the three REBT "musts" to preferences

Back 10

a. Preference #1: I strongly prefer to do well but will accept myself if I fail.
b. Preference #2: I strongly prefer you treat me reasonably.
c. Preference #3: I strongly prefer that life be fair but I can still enjoy life

Front 11

List the ABCDE Technique

Back 11

A) Activating event (identify the stressor)
B) Belief system (identify rational and irrational beliefs)
C) Consequences (mental, physical, behavioral)
D) Dispute irrational beliefs
E) Effect (change consequences)

Front 12

Remedies for faulty thinking

Back 12

1) Conditioned-response
2) Levels of responding
3) Rational emotive behavior therapy
4) ABCDE technique

Front 13

#1 Coping with Stress Techniques (not in book)****

Back 13

Become aware of the stressor at the very first sign. You will be more effective early on.

Front 14

#2 Coping with Stress Techniques (not in book)****

Back 14

Identify the specific source of the stress. What specific goal is being blocked?

Front 15

#3 Coping with Stress Techniques (not in book)****

Back 15

What are the 3 main characteristics of Hardy …challenge control and commitment? View stressors as a part of life. Expect things will not always go your way.

Front 16

#4 Coping with Stress Techniques (not in book)****

Back 16

Look at other stressors you have handled in the pass. This will build confidence.

Front 17

#5 Coping with Stress Techniques (not in book)****

Back 17

Explore potential obstacles to overcome current stressor. Devise a plan to overcome that current stressor. Think of worst case scenario, have a plan, then let it go.

Front 18

#6 Coping with Stress Techniques (not in book)****

Back 18

What seems to reduce stress when you get resolution to unfinished communication? When issues are unresolved it keeps stress level high. Lack of closure.

Front 19

#7 Coping with Stress Techniques (not in book)****

Back 19

Develop a support system. Family, friends, they listen, understand, and support you will lower your stress. Not to get together to grip.

Front 20

#8 Coping with Stress Techniques (not in book)****

Back 20

Create positive experiences for yourself.

Front 21

#9 Coping with Stress Techniques (not in book)****

Back 21

Exercise. 4 times a week for 20 minutes.

Front 22

#10 Coping with Stress Techniques (not in book)****

Back 22

Be aware of how nutrition and diet affects your stress.

Front 23

#1 Uncontrollable Situations

Back 23

Attachment/Rightness – must feel they are right. Make excuses if not.

Front 24

#2 Uncontrollable Situations

Back 24

Judgment/criticism/blame – has to prove themselves right. Critical to prove right.

Front 25

#3 Uncontrollable Situations

Back 25

Resistance/complaining – wish they were somewhere else. Avoid thinking of the situation.

Front 26

#4 Uncontrollable Situations

Back 26

Observation – is to notice the situation only

Front 27

#5 Uncontrollable Situations

Back 27

Discovery – observe notice and seek to learn something from it.

Front 28

#6 Uncontrollable Situations

Back 28

Allowance/acceptance – in stressful situation and you embrace the fact that the stressor is going on.

Front 29

#7 Uncontrollable Situations

Back 29

Gratitude – welcome stressful situation and welcome it as an opportunity to grow from it.

Front 30

Thinking Errors

Back 30

Ideas found in culture, are inaccurate, irrational, and contribute to stress related problems. Elimination is first awareness, the correction.

Front 31

Cognitive Techniques That Help Overcome Distorted Thinking

Back 31

1) Positive self-talk: messages you send to yourself. a powerful force for changing the way we think, feel, and act.
2) Thought –stopping: stopping negative thoughts. Key is to believe the positive statement.
3) Power language: speaking that helps you boost your feelings of control simply by changing the words you use.
4) Going with the flow: Accepting situations we cannot control is a cognitive technique

Front 32

Stream of Consciousness

Back 32

Flow of thoughts

Front 33

two responses to uncontrollable events

Back 33

1) Effective responding
2) Ineffective responding

Front 34

Levels of responding:From least effective to most effective

Back 34

1) Gratitude
2) Allowance/acceptance
3) Discovery
4) Observation
5) Resistance
6) Judgment
7) Attachment

Front 35

Attachment/Rightness

Back 35

Clutching emotionally attached to ideas and situations we know what is best. Attitude we are right and that we know what is best. Need to be right supersedes happiness.

Front 36

Judgment/Criticism/Blaming

Back 36

Mental act of putting a label on something and then trying to make that label the reality.Those with high self-esteem compliment others. No need to put anyone else down.

Front 37

Resistance/Complaining

Back 37

Mental process of wishing things were different than they are. Things happen out of our control.

Front 38

Observation

Back 38

First positive response is observation. Noticing something without adding anything. Positive responses lead to feelings of relaxation, well-being, calm, and inner peace.

Front 39

Discovery

Back 39

This is the additional component of learning, of seeking to understand-of discovery based on observation. This level of responding leads to the questioning mode. What can be learned from the experience.

Front 40

Allowance/Acceptance

Back 40

When emotionally embrace what is happening as the way things are and be okay with it.

Front 41

Gratitude

Back 41

After witnessing an event, showing appreciation or thankfulness for the opportunity to experience this moment. Contentment, peace, and joy.