This document discusses managing difficult emotions like anger, depression, anxiety, and guilt. It distinguishes between facilitative emotions that contribute to effective functioning and debilitating emotions that keep us from feeling and relating well. Irrational thinking, like perfectionism and overgeneralization, can lead to debilitating emotions. The document provides tips for minimizing debilitating emotions, such as monitoring emotional reactions, noting the activating event, recording self-talk, and disputing irrational beliefs.
This document discusses managing difficult emotions like anger, depression, anxiety, and guilt. It distinguishes between facilitative emotions that contribute to effective functioning and debilitating emotions that keep us from feeling and relating well. Irrational thinking, like perfectionism and overgeneralization, can lead to debilitating emotions. The document provides tips for minimizing debilitating emotions, such as monitoring emotional reactions, noting the activating event, recording self-talk, and disputing irrational beliefs.
This document discusses managing difficult emotions like anger, depression, anxiety, and guilt. It distinguishes between facilitative emotions that contribute to effective functioning and debilitating emotions that keep us from feeling and relating well. Irrational thinking, like perfectionism and overgeneralization, can lead to debilitating emotions. The document provides tips for minimizing debilitating emotions, such as monitoring emotional reactions, noting the activating event, recording self-talk, and disputing irrational beliefs.
GUILT) FACILITATIVE VS DIBILITATING EMOTIONS FACILITATIVE EMOTIONS EMOTIONS THAT CONTRIBUTE TO EFFECTIVE FUNCTIONING DEBILITATIVE EMOTIONS EMOTIONS WHICH KEEP US FROM FEELING AND RELATING EFFECTIVELY. DIFFERENCES BETWEEN THE TWO: INTENSITY (ANGER VS RAGE; ANXIETY VS PANIC) DURATION (NORMAL GRIEF VERSUS PATHALOGICAL GRIEF) THOUGHTS AND FEELINGS SOME BELIEVE THOUGHTS PRODUCE FEELINGS. THUS YOU CAN CONTROL FEELINGS THROUGH YOUR THINKING. REBT(ELLIS) AND THE A-B-C SEQUENCE OF EMOTIONAL DISTURBANCE. IRRATIONAL THINKING & DEBILITATIVE EMOTIONS FALLACY OF PERFECTION FALLACY OF APPROVAL FALLLACY OF SHOULDS (IDEAL VS REAL) FALLACY OF OVERGENERALIZATIONS (ABSOLUTE WORDING) IRRATIONAL THINKING FALLACY OF CAUSATION (BLAME OF OTHERS AND/OR SELF) FALLACY OF CATASTROPHIC EXPECTATIONS (WHAT IFS) MINIMIZING DEBILITATIVE EMOTIONS MONITOR YOUR EMOTIONAL REACTIONS (PHYSIOLOGICAL RESPONSES/ FEEDBACK FROM OTHERS) NOTE THE ACTIVATING EVENT (PEOPLE, PLACE, SUBJECT) RECORD SELF-TALK (JOURNALING) MINIMIZING DEBILITATING EMOTIONS DISPUTE THE IRRATIONAL BELIEFS (I.E. I MUST BE PERFECT; I MUST BE LIKED BY EVERYONE; ETC.)
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