See it and Catch it! Recognizing the Thought Traps that Negatively Impact How We Feel
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The document discusses the impact of negative thoughts on the emotional wellbeing of cancer survivors, emphasizing the importance of recognizing and managing distressing thoughts. It highlights cognitive behavioral therapy (CBT) as a strategy for improving self-awareness and reducing stress through skill-building and thought management techniques. The document also outlines various strategies for reframing negative thoughts and encourages journaling and self-reflection as methods to gain control over emotions.
See it and Catch it! Recognizing the Thought Traps that Negatively Impact How We Feel
- 1. Recognizing the thought traps that negatively impact how we feel.
- 2. The Power of Thought Thoughts control how people view themselves, others and their environment and this impacts their mood and behavior.
- 3. Living with Worry, Fear & Uncertainty • Most cancer survivors live with some worry and uncertainty • This may feel as if they have little control over their lives. • These feelings often change and get better over time. • Learning that these emotions are normal can be helpful, but it does not take away the work of learning to care for yourself.
- 4. How do I… 1. Become more aware of my distressing thoughts? 2. Let go of the struggle with these negative thoughts? 3. Replace or learn to work with my upsetting thoughts?
- 5. Cognitive Behavioral Therapy (CBT) CBT is an evidence-based psychotherapeutic approach that focuses on the relationship between a person’s present thoughts, feelings and behavior. • Academy of Cognitive and Behavioral Therapies
- 6. Goals of connecting thoughts, feelings and behavior: • Fine tuning self-awareness helps us care for ourselves in smart and effective ways. • Building skills (tools) to recognize narratives that are not helpful and redirect our thinking gives us psychological flexibility. • Reduce the impact of stress and anxiety • Learn language to express feelings and ask for support
- 7. INCREASING SELF-AWARENESS How do you notice your stress?
- 8. Get to know the narrative
- 9. WORRY ? ? ? Pay Attention with Purpose
- 10. Thought Traps
- 11. Common Thought Traps • Catastrophizing • Shoulds (must or ought) • Assumptions • Jumping to conclusions • Personalizing • Filtering • All or nothing • Over-generalizing (always, never, everything, nothing) • Control fallacy
- 12. Strategy #1: Separate from the thought Most of the time we live in a state of automatically believing what we think to be true. When you recognize a distressing thought can you pull away from it a bit to see it differently? • Say the thought out loud. • Start with “I am having the thought…” • Add “I notice I am having the thought…”
- 13. Strategy #2: Balancing Thoughts Negative thoughts can feel critical, foreboding or judgmental. Balance your thinking. Make room for opposite thoughts in your mind. • For every negative/upsetting thought can you list FIVE value or uplifting thoughts?
- 14. Strategy #3: Soften the blow When you “catch” an upsetting thought ask yourself… • “Would I say this outloud?” • “Would I say this to a child? • “Would I let someone speak to my child in this way?” Sometimes imaging someone else’s face if they heard our thinking can make a difference.
- 15. Strategy #4: Redirect your Thinking “What If?” to… “What Is.” Take inventory of your present. What you know for sure. “What If?” to…. “What Else.” Are there other possible truths? “What If?” to… “Then What.” Create a concrete plan for your worst case scenarios. “What If?” to… “What’s Left.” Turn the lights on in the rest of the room. What is available to you now?
- 16. Strategy #5: Bucket your thoughts Our thoughts can travel all over time and space! Noticing if a thought is past, present or future oriented can help you find where you have control. Past Thoughts Present Thoughts – where you can do something Future Thoughts – save for “Future Self”
- 17. TAKING BACK CONTROL What are your triggers?
- 18. Listening in new ways Journaling can be a way to better understand your THOUGHT à FEELING connection. Try these prompts: • What emotion(s) and I trying to avoid? • Why am I trying to hide from this emotion? • What is preventing me for addressing this feeling?
- 19. Find where you have control right now • Talking about feelings • Getting support • Being involved in your health and wellbeing • Following advice from your healthcare team • Knowing when you need help • Asking for help