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B stands for the beliefs you automatically have when it occurs

I always make a mess of it.

I really shouldn't teach again because

I'll just be as bad.

D for your disputation of your routine belief ? using facts and logic

I haven't had much experience of teaching. That was only my first game. I might not have been that fluent but I was ok and if I can conquer my nerves I should be better next time.

Tip 2:

Distract yourself from the thoughts i.e. don't allow yourself to think about them by directing your mind elsewhere. The rubber band technique is useful.

Tip 3:

Dispute the beliefs. Disputation is the most important technique here and involves checking out the accuracy of the beliefs about ourselves that are encouraging us to feel pessimistic.

Once you recognize that you have a pessimistic thought that seems unwarranted, counteract it by using the ABCDE model.

Evidence

Alternatives

shows that the negative beliefs are factually incorrect. Most negative beliefs are overreactions. So ask what is the evidence for this belief?? (This is not just about affirmations or repeating positive statements it is about employing logical arguments.)

Albert Ellis

ask yourself if there are alternative ways to look at the problem which are less damaging to yourself. This is not a way of making excuses for yourself but understanding the conditions in which you were under, perhaps you were tired or hungry.

E for the energization that occurs when you dispute it successfully (this simply means to pay attention to how you feel (e.g. lighter, more energized) as a result of disputing your negative thoughts)

Implications

  • This is a method for building optimism by recognizing and disputing pessimistic thoughts.
  • The key to disputing your own pessimistic thoughts is to first recognize them and then to treat them as if they were uttered by an external person.

There are 4 different ways to make your disputations convincing:

even if you still take a negative view of what you have done you can still de-catastrophize. E.g. even if teaching this particular game didn't work what are the implications for other games?

A stands for adversity

Tip 1:

You gave a game to teach and didn't use your notes causing you to stumbled in a few places.

Become more aware of your conscious thought processes and begin to treat them as if they were being uttered by an external person whose goal in life is to make you unhappy. (Distancing)

C for the usual

consequences of the belief

Usefulness

If you teach again you are very nervous and apprehensive and therefore much more likely to make mistakes.

-Evidence

-Alternatives

-Implications

-Usefulness

question the usefulness of your belief. It can be helpful here to realize that even negative situations can in the long run work out well.

By effectively disputing the beliefs that follow an adversity, you can change your reaction from dejection and giving up to activity and good cheer.

Capture the flag freeze tag

During the game:

listen closely for your beliefs, observe the consequences, and dispute your beliefs vigorously

Adversity

Belief

Consequences

Disputation

Energization

ABCDE Learning model

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