Mindfulness In Group Therapy - CBT DBT Associates
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KICK THE WORRY HABIT!
Does your mind often drift to an imagined future of negative scenarios?
If so, you just might be a worrier.
When we worry, we’re essentially making negative predictions. Worry is the tendency of your mind to make a beeline to the worst-case scenario overlooking all the other possible scenarios, including the best-case and the most likely ones. Worry is a mental habit—a habitual bias in your thinking.
While everyone worries occasionally, chronic and pervasive worry creates stress and anxiety. And it’s a killjoy. Imagine you’re sitting on a beach trying to enjoy the last day of your vacation, but your mind keeps going to the possibility of getting stuck in traffic on the way to the airport and missing your flight. What’s needed in this moment is the ability to reel your awareness back to the present moment. To feel the sand between your toes and the sun on your face and hear the seagulls. Easier said than done.
Most chronic worriers tend to push their worries away and keep them at bay with constant distraction. But you can’t distract forever. Eventually, your worry thoughts will hit. So, it’s a good idea to diversify your current strategies for handling worry. If you’d like to worry less and enjoy life more, try some of these cognitive behavioral therapy (CBT) hacks.
Evaluate your Worries
Counter to the M.O. of most worriers, CBT focuses on bringing the worry thoughts into awareness and then evaluating them for accuracy.
Worry is a negative prediction of something that is possible. But practically anything is possible. So, the more relevant question is how likely it is. To determine that, you need to examine the factual bases for and against your prediction.
First, force yourself to commit to a percentage of likelihood. 100% is certainty, and 50% is chance. Then, write out the facts that support your prediction, but also the facts that contradict it. For example, you may believe it’s 70% likely you’ll flunk an upcoming exam because you haven’t begun studying. On the other hand, there may still enough time to start studying and you’ve never flunked an exam in your life. After you’ve evaluated the bases for and against your worry, reassess the likelihood. It might seem less likely now.
If the probability of what you’re predicting is still too high for your liking, ask yourself what you can do to decrease it. In other words, shift from worrying, which is basically repetitive cognitive churn, into problem solving to decrease the likelihood. For example, rather than worrying about flunking, study. Rather than worry about being stuck in traffic and late, leave early.
If the probability of what you’re predicting is still too high for your liking, ask yourself what you can do to decrease it. In other words, shift from worrying, which is basically repetitive cognitive churn, into problem solving to decrease the likelihood. For example, rather than worrying about flunking, study. Rather than worry about being stuck in traffic and late, leave early.
Keep track of actual outcomes
Did you ever stop to notice how many of the negative things you were bracing for never happened? In another words, your worry was a complete waste of time. You made your flight, you passed your test. Most worriers tend to overlook the actual outcomes of their predictions, dismissing the better-than-expected ones. Instead, they just race on to the next worry. To break the worry habit, it’s important to track the actual outcomes and write them down. Then, go back once or twice a week and reimagine the better-than-expected outcomes. Imagine yourself strolling up to the gate in time for the flight or seeing your passing grade on the exam. It takes more effort to encode positive information in the brain because of the negativity bias. Reimagining the better-than-expected outcome will increase the odds of remembering them and of more realistically evaluating the likelihood of your next worry.
Mindfulness
Because worry is future focused, it has the net effect of taking us out of the present moment. We may be physically present, but the focus of our awareness is on the future. For this reason, it’s important to cultivate the ability to anchor in the present moment through mindfulness practice. Mindfulness is nonjudgmental and undivided awareness of present experience. We can cultivate this skill through meditation, but also by bringing nonjudgmental and undivided awareness to everyday activities, such as eating, drinking tea, and listening to the sounds around us. Then, when you catch yourself contemplating some imagined negative scenario, you’ll be able to reel your awareness back to present moment and let your worry go.
Remember, worry is not mandatory. If you’d like to worry less and enjoy life more, try some of these CBT hacks and you just may find your kicking the worry habit.
Originally Published at www.drlisanapolitano.com on 04 October 2023
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I don’t have a twitter account for my art but i wanted to do this 😭😭
I don’t have 2 comfort characters (only azul) but Fluttershy used to be when I was little
Original:
ITS SO FUNNY BC FLUTTERSHY AND AZUL HAVE NO REASON TO MEET
She's a talking pony and Azul is a octopus wizard
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Understand Mindfulness Therapy and the Role of Mindfulness Therapist
A mindfulness therapist helps individuals develop mindfulness skills to improve their mental and emotional well-being. Through techniques such as meditation, deep breathing, and focused attention, the therapist guides clients in becoming more aware of the moment, which can lead to reduced stress and improved relationships. Mindfulness therapy can also be used as a standalone treatment.
Read More: https://cbtdbtassociates.livepositively.com/Understand-Mindfulness-Therapy-and-the-Role-of-Mindfulness-Therapist/new=1
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Reid: We're the dream team!
Hotch: How are we the dream team?
Reid: You're the hero, of course. Emily keeps your ego in check. I'm the comic relief, obviously and I guess Rossi is our dad. You know, the only real adult around here.
Rossi: I'll take it.
Hotch: Hey, I'm an adult.
Emily: You're a cynical man-baby who point blank ignores anyone who disagrees with you.
Hotch: I am not a man-baby-
Reid: See! There she goes checking that ego. It's Perfect!
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