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CBI Session for Thursday December 9th, 2021
CBI Session for Thursday December 9th, 2021
CBI Review Modules 1-7
CBI Review Modules 1-7
Guess what?!?
Guess what?!?
You are officially at the HALFWAY point in CBI! You've completed 7 of the 13 CBI modules. So, now is a great time to go back and REVIEW what you've learned thus far.
You are officially at the HALFWAY point in CBI! You've completed 7 of the 13 CBI modules. So, now is a great time to go back and REVIEW what you've learned thus far.
Here's a quick refresher (with links to previous sessions if you want a deeper dive).
Here's a quick refresher (with links to previous sessions if you want a deeper dive).
We started out with the foundation of CBI, the COGNITIVE DIAMOND, and looked at how our thoughts, feelings, body sensations, and actions are CONNECTED.
We started out with the foundation of CBI, the COGNITIVE DIAMOND, and looked at how our thoughts, feelings, body sensations, and actions are CONNECTED.
We learned lots of new words for feelings, like the ones on this Feelings Wheel.
We learned lots of new words for feelings, like the ones on this Feelings Wheel.
We also learned that, despite what kinds of messages we may have gotten about feelings throughout our lives, feelings are really just
We also learned that, despite what kinds of messages we may have gotten about feelings throughout our lives, feelings are really just
MESSENGERS OF INFORMATION
MESSENGERS OF INFORMATION
from our brain and body that tell us about ourselves and other people, what we like and don't like, and what is important to us.
from our brain and body that tell us about ourselves and other people, what we like and don't like, and what is important to us.
And, we learned how FEELINGS are similar to SODA.
And, we learned how FEELINGS are similar to SODA.
Sometimes life can "shake us up" and cause us to have intense feelings. If we don't allow ourselves to feel those feelings, the pressure will build and we may "explode". The more we avoid our feelings, the more intense they will get.
Sometimes life can "shake us up" and cause us to have intense feelings. If we don't allow ourselves to feel those feelings, the pressure will build and we may "explode". The more we avoid our feelings, the more intense they will get.
BUT,
BUT,
the intensity of our feelings is only temporary, and only stays if we keep the "cap on" our feelings.
the intensity of our feelings is only temporary, and only stays if we keep the "cap on" our feelings.
If, instead, we allow ourselves to feel our feelings, or "take the cap off" every once in a while, we give our body a chance to process the feelings and they become less intense over time, and easier to handle.
If, instead, we allow ourselves to feel our feelings, or "take the cap off" every once in a while, we give our body a chance to process the feelings and they become less intense over time, and easier to handle.
Next, we learned how to be more aware of our feelings with the FEELINGS THERMOMETER and how to be in control and calm ourselves down by GETTING TO GREEN.
Next, we learned how to be more aware of our feelings with the FEELINGS THERMOMETER and how to be in control and calm ourselves down by GETTING TO GREEN.
Feelings Thermometer - Revised.docxStrategies for Getting to Green.docxWe learned how to catch yourself when you fall into THINKING TRAPS and how to use THE THREE C'S to FLEX YOUR THINKING.
We learned how to catch yourself when you fall into THINKING TRAPS and how to use THE THREE C'S to FLEX YOUR THINKING.
Thinking Traps Handout.docxThe 3 C's:
The 3 C's:
Catch it, Check it, Change it.
Catch it, Check it, Change it.
Catch it – When you notice yourself having a strong unpleasant feeling, stop and ask yourself, “What was I just thinking?”
Catch it – When you notice yourself having a strong unpleasant feeling, stop and ask yourself, “What was I just thinking?”
Check it – Once you’ve identified the thought, ask yourself the following two questions:
Check it – Once you’ve identified the thought, ask yourself the following two questions:
1. Is this thought ACCURATE? (What is the evidence?)
1. Is this thought ACCURATE? (What is the evidence?)
2. Is this thought HELPFUL? (Will this thought lead to actions that help me accomplish my goals?)
2. Is this thought HELPFUL? (Will this thought lead to actions that help me accomplish my goals?)
Change it – If you determine that the thought is NOT ACCURATE or NOT HELPFUL, try to re-phrase it in a different way that is more accurate or more helpful.
Change it – If you determine that the thought is NOT ACCURATE or NOT HELPFUL, try to re-phrase it in a different way that is more accurate or more helpful.
We also learned about the ANGER VOLCANO and the importance of identifying what is underneath our anger so it doesn't get out of control.
We also learned about the ANGER VOLCANO and the importance of identifying what is underneath our anger so it doesn't get out of control.
We explored importance of CREATING POSITIVE EMOTIONS to FILL UP YOUR TANK, through practices like GRATITUDE and ACTIVITY PLANNING that align with your values.
We explored importance of CREATING POSITIVE EMOTIONS to FILL UP YOUR TANK, through practices like GRATITUDE and ACTIVITY PLANNING that align with your values.
Positive Emotions
Positive Emotions
Joy: a general feeling of great pleasure and happiness
Gratitude: the quality of being thankful
Serenity: a state where an individual is calm and peaceful
Interest: the desire to learn about something or someone
Hope: an expectation and desire for something to occur
Pride: when a person experiences pleasure from his own achievements or from others
Amusement: a state when someone finds something particularly funny
Inspiration: a process of being mentally stimulated to do or feel something
Awe: a state of feeling respect or amazement when you are faced with something wonderful
Love: to have deep affection for someone
Altruism: to show unselfish concern for other people’s welfare
Satisfaction: the pleasure when you got something you sought
Relief: the feeling when something unpleasant has not happened or is not happening anymore
Congratulations - now you know everything you need to know about staying in control of your emotions!
Congratulations - now you know everything you need to know about staying in control of your emotions!
Just kidding. Like any skill, all of the skills you have learned over the past three months take lots of PRACTICE. Hopefully you have been practicing at home, and will continue to practice. The more you practice, the more you will learn, and the better you will get.
Just kidding. Like any skill, all of the skills you have learned over the past three months take lots of PRACTICE. Hopefully you have been practicing at home, and will continue to practice. The more you practice, the more you will learn, and the better you will get.
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