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Here is a list of resources you may find to be helpful.

1. Tai Chi Video for Beginners https://www.youtube.com/watch?v=XhNvdxbi-Jc

2. Dr. Tara Brach links to meditation and talks on mindfulness and emotional healing https://www.tarabrach.com/

3. QiGong and Louhan Patting https://www.youtube.com/watch?v=1krhDR2f36A

4. QiGong for Anxiety with Rosemary https://www.youtube.com/watch?v=v1WQw1L4Yek

5. Attachment Style Quiz https://www.attachmentproject.com/attachment-style-quiz/

6. Relationship Attachment Style Test https://www.psychologytoday.com/us/tests/relationships/relationship-attachment-style-test

7. Locus of Control Test https://www.psychologytoday.com/us/tests/personality/locus-control-attributional-style-test

8. Psychology Today Tests https://www.psychologytoday.com/us/tests

9. Career Aptitude and Career and Career Assessment Tests https://www.thebalancemoney.com/free-career-aptitude-tests-2059813#free-career-aptitude-tests

10. Holland Code (RIASEC) Test - It groups people on the basis of their suitability for six different categories of occupations. https://openpsychometrics.org/tests/RIASEC/




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Photo by Andrew Neel: https://www.pexels.com/photo/photo-of-man-leaning-on-wooden-table-3132388/


There are times when our brains give us a lot of negative thoughts. These thoughts spend around and around and around and cause us a lot of distress. Another term for these negative thoughts is cognitive distortions. In an earlier article Post it above, I listed the ten cognitive distortions. For example, some cognitive distortions are all-or-nothing thinking, discounting the positives, jumping to conclusions, and blaming. We have a lot of negative thoughts when our stress is high, our anxiety is high, and our depression is high. One of the things that we can do to lessen these negative thoughts is to become aware that our thoughts are not facts. They are just thoughts.


I often use the expression rewire the brain. What does this mean? It means that we replace a negative font with a positive thought. When we replace a negative thought with a positive thought, we are telling our brain to stop focusing on negative thoughts and to focus on what we want to focus on. For example, you can focus on a positive event that you experienced at some time in your life. It can be something that happened years ago, it can be something that happened this week, or it can be something that you are planning in the future, like your vacation. When we give our brain a positive thought, we are telling the brain to focus on what we want to think about right here and now.


Negative thoughts can keep us trapped in the past. But when we tell the brain, I want to focus on this positive thought right now; we are putting ourselves in the present moment. When we put ourselves in the present moment, we let go of the blame, shame, and fear that the negative thoughts give us. So, the next time you have a lot of negative thoughts spinning around and around in your head, remind yourself that there are many positive things you can think about. Find a pleasant memory and take some time to sit back and think about that positive experience. Use this experience to replace negative thoughts!

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Updated: Nov 5, 2022

This week I want to present a Checklist of Cognitive Distortions for you to review. What are Cognitive Distortions? Cognitive distortions are the different negative thoughts you repeatedly have about your past, future, or things that are currently going on in your life. Sometimes when we have these thoughts repeatedly, they become habits. These habits can cause low self-esteem, poor relationships, anxiety, depression, and stress. How many of these distortions do you have? Please send me your comments after you review this article and links to the two articles below.


Checklist of Cognitive Distortions

1

All-or-nothing thinking: You look at things in absolute, black-and-white categories.

2

Overgeneralization: You review a negative event as a never-ending pattern of defeat.

3

Mental Filter: You dwell on the negatives and ignore the positives.

4

Discounting the positives: You insist that your accomplishments or positive qualities don't count.

5

Jumping to conclusions: (A) Mind reading- you assume that people are reacting negatively to you when there's no definite evidence for this; (B) Fortune telling- you arbitrarily predict things will turn out badly.

6

Magnification or Minimization: You blow things way out of proportion, or you shrink their importance inappropriately.

7

Emotional Reasoning: You reason from how you feel: “I feel like an idiot, so I must be one. “ Or ”I don't feel like doing this, so I'll put it off.”

8

Should Statements: You criticize yourself or other people with “Shoulds” or “Shouldn't.” “ Musts,” “Oughts,” and “ Have to's” are similar offenders.

9

Labeling: you identify with your shortcomings. instead of saying I made a mistake, you tell yourself, “I'm a jerk,” or “a fool,” or “I'm a loser”.

10

Personalization and Blame: You blame yourself for something you weren't entirely responsible for, or you blame other people and overlook ways that your own attitudes and behavior might contribute to a problem.


Source: David D Burns, M.D., Adapted from Feeling Good: The New Mood Therapy (New York: William Morrow & Company, 1980; Signit, 1981)

Please make copies of the list and place it in different rooms in your home and at your desk. When you have a negative thought, use the list to help you identify it and think your way through it. For example, this is just labeling. Next, change the negative label to a positive label.

Here are articles on changing negative thoughts using CBT.

https://www.psychologytoday.com/us/blog/i-hear-you/201810/instant-cbt-the-simplest-way-challenge-negative-thoughts

and

https://www.psychologytoday.com/us/therapy-types/cognitive-behavioral-therapy





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