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Accumulating Positive Experiences
4
Transcript
Emotion Regulation
Accumulating positive experiences
thoughts
Our Thoughts
thoughts
RULES
What about thoughts
Average person has between 12,000 & 60,000 thoughts/day
Of those, 80% are negative thoughts
How many
in a Day
And of those 80%, almost all of those thoughts, 95 %, are repetitive.
National Science Foundation, USA
Positive vs negative
Types of thoughts
replace with
ABC PLEASE
overview
Overview
ABC
Please
how to increase positive emotions &
reduce vulnerability to Emotional Mind
c
Please
B
a
Building mastery
Accumulating positive experiences
Cope ahead of time with emotional situations
- Treat PhysicaL Illness
- Balance Eating
- Avoid mood-altering drugs
- Balance Sleep
- Get Exercise
Negative
thoughts
List the NEGATIVES in your life
- List every negative thought you have.
- Once you’ve listed everything down, don’t stop.
- Dig deeper and write more thoughts about:
- Your fears
- Your insecurities
- Your losses
- Things that stress you out regularly
- Things that irritate you about other people
Positive
thoughts
List the POSITIVES in your life
Make another column or a separate list:
- Now, for every negative thought, write at least one positive thought
- If you fear failure, write one instance when failure helped you to learn a lesson.
- If you’re insecure about your skills, write how much you’ve improved since you started.
- If you’ve lost a relationship in the past, write about the beautiful time you spent with each other.
- If you stress about work, write how your work is serving other people.
- If you don’t like your coworker’s behavior, write about one positive thing about that person.
Accumulating
Positive experiences
Positive
Experiences
Exercise
Pleasant Activities Exercise:
- In pairs, identify the following for your partner as you will present this information about them to the group:
- Which activities do they currently engage in?
- Which activities have they done in the past that they’d like to do again?
- What’s one new activity they’d like to try?
Math
Shared Experiences
Long Term Goals
VAlues
&
priorities
EXPECTATIONS
pleasant Activities
List
HOMEWORK
HOMEWORK & CLASS BEHAVIOR
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