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1、ChangeYourThinkingChangeYourLife!GreatLakesRecoveryCenters,IncGreatLakesRecoveryCenters,IncBehavioralHealthServicesBehavioralHealthServicesRobertJ.Swanson,LBSW,CADC,CCSMRobertJ.Swanson,LBSW,CADC,CCSMMontillationofTraxolinen nItisveryimportantthatyoulearnabouttraxoline.Traxolineisanewformofzionter.It
2、ismontilledinCeristanna.TheCeristanniansgristerlatelargeamountsoffevonandthenbrachterittoquaseltraxoline.Traxolinemaywellbeoneofourmostlukizedsnezlausinthefuturebecauseofourzionterlescelidge.Quizn nWhatistraxoline?n nWhereistraxolinemontilled?n nHowistraxolinequaselled?n nWhyisitimportanttoknowabout
3、traxoline?(AttributedtotheinsightofJudyLanier)(AttributedtotheinsightofJudyLanier)Changing Thinking HabitsBehaviorsBehaviorsFeelingsFeelings ThoughtsThoughtsPhysicalPhysical Environment Changing Thinking Habits (Continued)n nOurthoughtscontrolhowwefeelandbehave.Ourthoughtscontrolhowwefeelandbehave.n
4、 nYourthinkinghabitshavegotyouwhereyouareYourthinkinghabitshavegotyouwhereyouaretoday.Ifyouchangeyourthinking,youwilltoday.Ifyouchangeyourthinking,youwillchangeyourlife.changeyourlife.n nIfyoualwaysthink,thewayyouhavealwaysIfyoualwaysthink,thewayyouhavealwaysthought,youwillalwaysgetwhatyouhavethough
5、t,youwillalwaysgetwhatyouhavealwaysgot.Ifyouwanttohaveabetterlife,alwaysgot.Ifyouwanttohaveabetterlife,youmustchangeyourthinking.youmustchangeyourthinking.n nChangingyourthinking/beliefpatternsisChangingyourthinking/beliefpatternsispossible.Youneedtoquestionallyourbeliefs.possible.Youneedtoquestiona
6、llyourbeliefs.Stop, Drop, and Shop!n nWhenyoufindyourselfangry,Stopwhatyouaredoing.n nDropoutofyourheadandintoyourguts.n nAndShoparoundbyaskingyourself,“WhatamIafraidof?”n n95%ofthetimeAngerisrootedinFear.n n95%ofthetimewhenwehavethisFear,thereisnothingtobeafraidof.Stop, Drop, and Shop! (continued)n
7、 nWhenanyonebeginssomethingnew,includingWhenanyonebeginssomethingnew,includingworkingtodevelopanewwayofthinking,theyworkingtodevelopanewwayofthinking,theysufferfrom“cognitiveemotivedissonance”,asufferfrom“cognitiveemotivedissonance”,aformofchaos.formofchaos.n nSomethoughtpatternsaresoingrained,thatS
8、omethoughtpatternsaresoingrained,thatthereisasignificantstruggletomoveoutofthethereisasignificantstruggletomoveoutofthefriendly,safe,(butunhealthy)habit.friendly,safe,(butunhealthy)habit.Stop, Drop, and Shop! (continued)n nInfact,thefeelingofinsecuritymaybesoInfact,thefeelingofinsecuritymaybesostron
9、gastoforcetheindividualtogiveuponstrongastoforcetheindividualtogiveuponchange.Oftenthisisthecasewithpeoplewhochange.Oftenthisisthecasewithpeoplewhoaretyingtolearntolivecleanandsober.aretyingtolearntolivecleanandsober.CriminalthinkingandrelatedbehaviorcanbeCriminalthinkingandrelatedbehaviorcanbejusta
10、sdifficulttochange.justasdifficulttochange.n nThinkingerrorscannotbereplacedunlesstheyThinkingerrorscannotbereplacedunlesstheyarefirstspotted.arefirstspotted.Accurate Thinkingn nThewaytospoterrorsisthroughfamiliarity.Becomingsofamiliarwitherrorsthattheycanbeeasilyrecognizedisthekeytomasteringtheskil
11、lofaccuratethinking.n nBelowisalistofthinkingerrorsthatwillassistyouinmasteringaccuratethinking.Thinking Errorsn nLabeling:Usingnamesorlabelsforpeople,thingsorsituationstojustifynotlikingthem,it,orthesituation.n nJumping to Conclusions:Assumingsomethingnegativewherethereisnoactualevidencetosupportit
12、.n nExcuses: Thisthinkingerrorallowsustohavejustificationorreasonsforanythingandeverything.Thinking Errors (continued)n nPolarized Thinking:Everythingiseithergoodorbad.n nOvergeneralization:AllorNothingThinking.Thinkingofthingsinabsoluteterms,like“always”,“every”or“never”.n nMind Reading:Weusethisth
13、inkingerrorwhenwebelievethatweknowhowothersthinkorfeel.Concludingwhatothersthinkanddowithoutproof.Thinking Errors (continued)n nMaximizing:Usingthisthinkingerroroftencausesotherstofocusonlittleinsignificantthingsratherthantheissueathand.n nMinimizing:Weusethisthinkingerrorwhenwetrytomakethingsseemsm
14、allerthantheyreallyare.Often,wewillusewordslike,“just”and“only”tomakewhatwedidseemsmaller.Thinking Errors (continued)n nVictim Stance:Viewsselfasavictimandblamesotherstoavoidanyaccountabilityorresponsibility.n nControlling:Angrystatementsandbehaviortotrytocontrolothersandsituations.n nEmotional Reas
15、oning:Makingdecisionsandargumentsbasedonhowwefeelratherthanobjectivereality.Thinking Errors (Continued)n nClosed Channel:Insistingonbeingrightnomatterwhat.n nShoulding:Thisthinkingerrorisfocusedonwhatwecantcontrol.Andthenthereis:n nLying:Thisisthemostcommonthinkingerrorsusedbyus.TypesofLyingBadfaith
16、LyingtooneselfBadfaithLyingtooneselfBoldfacedlieAnobviouslieBoldfacedlieAnobviouslieBluffingPretendingtohaveacapabilityBluffingPretendingtohaveacapabilityBullshitAfabricationofatruthBullshitAfabricationofatruthButlerlieUsedtosavefaceButlerlieUsedtosavefaceContextuallieStatingpartofthetruthtogivefals
17、eContextuallieStatingpartofthetruthtogivefalseimpressionimpressionEconomywiththetruthHoldbackrelevantfactsEconomywiththetruthHoldbackrelevantfactsEmergencylieAstrategiclietonotharmanotherEmergencylieAstrategiclietonotharmanotherExaggerationStretchingthetruthExaggerationStretchingthetruthMoreLiesFabr
18、icationSubmitastatementwithoutknowingifitisFabricationSubmitastatementwithoutknowingifitistruetrueFibToldwithnomaliciousintentandlittleconsequenceFibToldwithnomaliciousintentandlittleconsequenceHalf-truthIntendedtodeceive,evade,blame,orHalf-truthIntendedtodeceive,evade,blame,ormisrepresentthetruthmi
19、srepresentthetruthHaystackanswerMuchfalseorirrelevantinformationHaystackanswerMuchfalseorirrelevantinformationwitha“needle”oftruthwitha“needle”oftruthHonestlieUnawarethatinformationisfalseHonestlieUnawarethatinformationisfalseJocoselieToldandmeantinjestJocoselieToldandmeantinjestLie-to-childrenAlieu
20、sedtomakeanadultsubjectLie-to-childrenAlieusedtomakeanadultsubjectacceptabletochildrenacceptabletochildrenLyingbyomissionLeavinganimportantfactoutLyingbyomissionLeavinganimportantfactoutLyingintradeUntruefactsaboutaproductorserviceLyingintradeUntruefactsaboutaproductorserviceStillMoreLyingthroughyou
21、rteethFace-to-faceliewithintendedLyingthroughyourteethFace-to-faceliewithintendedrecipientrecipientMinimizationOppositeofexaggerationMinimizationOppositeofexaggerationMisleadingLiterallytruebutintentionallymisleadingMisleadingLiterallytruebutintentionallymisleadingNoblelieOftentoldtomaintainlaw,orde
22、r,andsafetyNoblelieOftentoldtomaintainlaw,order,andsafetyPerjuryLyingunderoathPerjuryLyingunderoathPolitelieToldoutofpolitenessandusuallyknowntobePolitelieToldoutofpolitenessandusuallyknowntobeuntruebybothpartiesuntruebybothpartiesPufferyInadvertising;unlikelytobetruebutcannotbePufferyInadvertising;
23、unlikelytobetruebutcannotbeprovenfalseprovenfalseViewfromNowhereInjournalism;eachsidehaveequalViewfromNowhereInjournalism;eachsidehaveequalcorrectness,evenwhenthetruthoftheirclaimsarecorrectness,evenwhenthetruthoftheirclaimsaremutuallyexclusivemutuallyexclusiveWhitelieUsedtoshieldsomeonefromahurtful
24、truthWhitelieUsedtoshieldsomeonefromahurtfultruthThings to Think About:n nSchema“Aninnateknowledgestructurethatallowsapersontoorganizeinhisorhermindwaystobehaveinhisorherenvironment.”n nMosbysDictionaryofMedicine,NursingandAlliedHealth,3rdEdition,1998MosbysDictionaryofMedicine,NursingandAlliedHealth
25、,3rdEdition,1998n nTheschemaisprimarilyunconsciouslyimposedonrealityorexperiencetoassistinexplainingit,mediateperception,orguideresponse.Identifying “The Box”Schema “The Box”SituationAutomatic Thoughts triggered by schemaBeliefFeelingsPhysicalBehaviorNarrow Rigid Scheman nTheschemaofanindividual,who
26、viewslifethroughanger,fearandmistrust,hasalimitedandpersistentpatternofoverridingbeliefsystemsandbehaviorsthatinterferewithsocialfunctioning.Thisschemaisnarrow and rigidanditlimitssocialresponses. (In the box)Healthy Scheman nTheschemaofapatient,tolerant,kind,loving,andforgivingindividualallowsforaw
27、iderrangeofpositivepersonalchoicesandsocialresponses. (Outside the box)n nStop, Drop, and Shop.Changing Your Thinkingn nWhenyoudevelopahealthypatternofthinkingandbelievingaboutthetroublesomeissuesinyourlife,yourbehaviorschangeandyourlifeimproves.n nRemember,ifyoualwaysthinkthewayyouhavealwaysthought
28、,youwillalwaysgetwhatyouhavealwaysgot.Writing an Initial Thinking Reportn nIf we change our thinking we can change If we change our thinking we can change our livesour lives.Thoughtscontrolhowwefeeland.Thoughtscontrolhowwefeelandbehave.Writingathinkingreportwillallowusbehave.Writingathinkingreportwi
29、llallowustoanalyzethewaywethinktoidentifyourtoanalyzethewaywethinktoidentifyourthinkingerrors.thinkingerrors.n nUsethisformatforyourthinkingreports.Usethisformatforyourthinkingreports.n nWriteaboutasituationinwhichsomeonedidWriteaboutasituationinwhichsomeonedidsomethingtoyouthatmadeyouangryandyousom
30、ethingtoyouthatmadeyouangryandyouretaliatedandgotintrouble.retaliatedandgotintrouble.Thinking Report Formatn nDescribe the Situation. Abrief,factualdescriptionn nIdentify Automatic Thoughts.Listyourimmediatethoughtsatthetime,withoutexplanation,justification,censorshiporcriticism.n nIdentify Feelings
31、. ForthepurposeofthisForthepurposeofthisassignment,weareusingassignment,weareusingangeranger. .Format (continued)n nIdentify your Belief.Thisisthethoughtbehindthethoughtsbasedinyourfeelinguponwhichyouarewillingtotakeaction.(Inmost,ifnotallcases,theAttitudeisNegativeduetotheangry(Inmost,ifnotallcases
32、,theAttitudeisNegativeduetotheangryfeelingandisbasedonthefeelingandisbasedontheAutomatic Thoughts and Belief; Automatic Thoughts and Belief; errors in thinkingerrors in thinking) )Format (continued)n nBehavior.Exactlywhatdidyoudo?n nOutcome.Brief,factualdescriptionofwhatimmediatelyhappenedasaresulto
33、fyourbehavior?OutcomeshouldbeNegative(Theconsequencesofbehavior)OutcomeshouldbeNegative(Theconsequencesofbehavior)Analysis of Automatic Thoughts and Beliefn nToanalyzeyourthinking,reviewyourAutomatic ThoughtsandBelief statements,andusingthethinkingerrorslist,identifythethinkingerrorsthatrelatetothet
34、hought/belief.Initial Thinking Report Worksheet Review(In the “Box”)(In the “Box”)n nSituation(Brief,tothePoint)Situation(Brief,tothePoint)n nAutomaticThoughts(ImmediateThoughts)AutomaticThoughts(ImmediateThoughts)n nFeeling(Atthetime)Feeling(Atthetime)AngerAngern nBelief(Thethoughtbehindthethoughts
35、basedBelief(Thethoughtbehindthethoughtsbasedonfeeling,uponwhichyouarewillingtotakeonfeeling,uponwhichyouarewillingtotakeaction)action)n nAttitude:Attitude:NegativeNegativen nBehavior(Exactlywhatyoudid/said)Behavior(Exactlywhatyoudid/said)n nOutcome(BriefDescription)Outcome(BriefDescription)NegativeN
36、egativen nNow, go to the Thinking Error List, identify the thinking errors in your Now, go to the Thinking Error List, identify the thinking errors in your automatic thoughts and belief, and add checkmarks to your running list.automatic thoughts and belief, and add checkmarks to your running list.Id
37、entifying Thinking Errorsn nPlaceacheckmarkonthelinenexttothethinkingerror.Asyoucontinuetowritethinkingreportsandrepeatthisprocess,youwillseepatternsinyourthinkingandbeliefsthatneedtobeaddressedbychangingyourbehavior.n nAccurate thinking is developed by spotting Accurate thinking is developed by spo
38、tting thinking errors and replacing them with thinking errors and replacing them with Intentionally Structured Accurate Thoughts Intentionally Structured Accurate Thoughts (ISAT).(ISAT).YourPersonalThinkingErrorsRunningListRunningListn nLabeling_Labeling_n nJumpingtoConclusions_JumpingtoConclusions_
39、n nExcuses_Excuses_n nPolarizedThinking_PolarizedThinking_n nOvergeneralization_Overgeneralization_n nMindReading_MindReading_n nMaximizing_Maximizing_n nMinimizing_Minimizing_n nVictimStance_VictimStance_n nControlling_Controlling_n nEmotionalReasoning_EmotionalReasoning_n nClosedChannel_ClosedChan
40、nel_n nLying_Lying_n nShoulding_Shoulding_n nNow lets do the ISAT Worksheet.Now lets do the ISAT Worksheet.Writing an Intentionally Structured Accurate Thinking Reportn nUsing the same exact situation, you will make up the automatic thoughts and your belief so your attitude and outcome are positive.
41、 This forces you to “think outside the box”, and gives you a positive social response to the situation.ISAT Worksheet Review(Outside the “Box”)(Outside the “Box”)n nSituation(Exactsituationfrom“IntheBox”)Situation(Exactsituationfrom“IntheBox”)n nAutomaticThoughts(ImmediateThoughts)AutomaticThoughts(
42、ImmediateThoughts)n nFeeling(Atthetime)Feeling(Atthetime)FearFearn nBelief(Thethoughtbehindthethoughtsbasedonfeeling,uponBelief(Thethoughtbehindthethoughtsbasedonfeeling,uponwhichyouarewillingtotakeaction)whichyouarewillingtotakeaction)n nAttitude:Attitude:PositivePositiven nBehavior(Exactlywhatyoud
43、id/said)Behavior(Exactlywhatyoudid/said)n nOutcome(BriefDescription)Outcome(BriefDescription)PositivePositiven nIf you always think like you have always thought, If you always think like you have always thought, you will always get what you have always got. If you will always get what you have always got. If you like what you have been getting, keep doing you like what you have been getting, keep doing what works.what works.ContactInformationn nGreatLakesRecoveryCenters,Inc.n n201RubleinStreetn nMarquette,MI49855n ngreatlakesrecovery.orgn nRobertJ.Swanson,LBSW,CADC,CCSMn n906362-2693n
