Resources from my PHP

[starforserenity]

Hi, so this thread is basically all the paperwork that they handed out at the adolescent php. It's not really useful but I thought I could still share it.

Cognitive Distortions​

Discount the Positives
don't accept positive experience

Overgeneralise
applying one bad experience to all future occasions

Mental filter
only focus on negative events

Catastrophizing
thought chain of worst case scenario, "what if...?" questions
Jumping to conclusions
believing without evidence

All or nothing thinking
aka black-and-whit thinking

Labelling
labelling urself or others with negative tributes without evidence

Personalisation/blame
put all the responsibility on urself (internal locus)
put all the responsibility on others (external locus)

Should statements
ex "I should have...", increase feelings of guilt
Cognitive reconstructions

1. Name the though
2. Is the thought realistic?
3. What evidence supports the thought/examine the evidence (see table)?
4. How might someone interpret the situation differently?
5. Conclusion - is it possible to view the situation in a different way

Double-standart-methode	if u are internalising ask the question: "Would I talk like that to a friend/someone u hold dear? What would I say instead?". Imagine giving advice to a friend
Retribution	think about what led/caused the situation, include outside factors and ur actions
thinking in shades of grey	evaluate on a scale from 1-10, ask urself "What can I learn from this experience?", evaluate pros and cons
survey method	ask a friend/family member/somebody else if the fears are realistic to worry about
substitude language	make plans more flexible, change language in head

Emotional Regulation​

• Emotions and Actions are set off by our thoughts and interpretation of events, rater the events themselves.​
  • Event -> Thought -> Emotion​
• Emotions also effect the perception of an event​
  • Event -> Emotion -> thought​

RULER method
1. Recognise which emotion u r feeling

• tune into body
• Ask questions : "Am I energised/energy less" "Is my breath/heartbeat fast/slow? How is my body reacting?"
• use mood meter if necessary

2. Under stand what caused the emotion

• "Why did what happened happen?"
• "What was happening before (include thoughts/memories)?"

3. Labeling

• Find most suitable word

4. Expression

• How are the emotions being showed?
• "Where am I, is it a good place to express them?" social awareness
• "What is my goal whit expressing these emotions?

5. Regulation

• mindfulness
• breathing exercise/meditation
• forward looking ->f.ex. have coping strategies ready before difficult situations
• attention shifting -> get back to baseline
• cognitive refraining
• meta moment -> put time in-between impulse and emotion

Checking Facts and examining thoughts can help change the emotions
1. What is the emotion I want to change?
2. What is the event prompting the emotion?

Describe the facts objectively​

3. What are my interpretations/thoughts/assumptions of the event?

think about possible interpretations​

look at the situation with a different side/point of view​

test the interpretations to see if they fit the facts​

4. Am I assuming a threat?

label the threat​

asses the probability of it occurring​

think of other possible outcomes​

5. What is the catastrophe/worst-case-scenario?

Imagine it happening, imagine coping well with the situation (through problem solving, radical acceptance, coping skills)​

6. Does the emotion/intensity fit the situation?

Window of tolerance

• Above the Window (Hyper-arousal)
  Anxiety, panic, anger
  Signs: Rapid heartbeat, racing thoughts, impulsivity.
• Optimal Zone
  state where u can process emotions, think clearly, react effectively without being overwhelmed
• Below the Window (Hypo-arousal)
  Numbness, depression, disconnection
  Signs: Low energy, withdrawal

 

[The cat from The Matrix]

This is pretty useful thx for sharing

 

[AuggyDauggy]

Hi, so this thread is basically all the paperwork that they handed out at the adolescent php. It's not really useful but I thought I could still share it.

Cognitive Distortions​

Discount the Positives
don't accept positive experience

Overgeneralise
applying one bad experience to all future occasions

Mental filter
only focus on negative events

Catastrophizing
thought chain of worst case scenario, "what if...?" questions
Jumping to conclusions
believing without evidence

All or nothing thinking
aka black-and-whit thinking

Labelling
labelling urself or others with negative tributes without evidence

Personalisation/blame
put all the responsibility on urself (internal locus)
put all the responsibility on others (external locus)

Should statements
ex "I should have...", increase feelings of guilt
Cognitive reconstructions

1. Name the though
2. Is the thought realistic?
3. What evidence supports the thought/examine the evidence (see table)?
4. How might someone interpret the situation differently?
5. Conclusion - is it possible to view the situation in a different way

Double-standart-methode	if u are internalising ask the question: "Would I talk like that to a friend/someone u hold dear? What would I say instead?". Imagine giving advice to a friend
Retribution	think about what led/caused the situation, include outside factors and ur actions
thinking in shades of grey	evaluate on a scale from 1-10, ask urself "What can I learn from this experience?", evaluate pros and cons
survey method	ask a friend/family member/somebody else if the fears are realistic to worry about
substitude language	make plans more flexible, change language in head

Emotional Regulation​

• Emotions and Actions are set off by our thoughts and interpretation of events, rater the events themselves.​
  • Event -> Thought -> Emotion​
• Emotions also effect the perception of an event​
  • Event -> Emotion -> thought​

RULER method
1. Recognise which emotion u r feeling

• tune into body
• Ask questions : "Am I energised/energy less" "Is my breath/heartbeat fast/slow? How is my body reacting?"
• use mood meter if necessary

2. Under stand what caused the emotion

• "Why did what happened happen?"
• "What was happening before (include thoughts/memories)?"

3. Labeling

• Find most suitable word

4. Expression

• How are the emotions being showed?
• "Where am I, is it a good place to express them?" social awareness
• "What is my goal whit expressing these emotions?

5. Regulation

• mindfulness
• breathing exercise/meditation
• forward looking ->f.ex. have coping strategies ready before difficult situations
• attention shifting -> get back to baseline
• cognitive refraining
• meta moment -> put time in-between impulse and emotion

Checking Facts and examining thoughts can help change the emotions
1. What is the emotion I want to change?
2. What is the event prompting the emotion?

Describe the facts objectively​

3. What are my interpretations/thoughts/assumptions of the event?

think about possible interpretations​

look at the situation with a different side/point of view​

test the interpretations to see if they fit the facts​

4. Am I assuming a threat?

label the threat​

asses the probability of it occurring​

think of other possible outcomes​

5. What is the catastrophe/worst-case-scenario?

Imagine it happening, imagine coping well with the situation (through problem solving, radical acceptance, coping skills)​

6. Does the emotion/intensity fit the situation?

Window of tolerance

• Above the Window (Hyper-arousal)
  Anxiety, panic, anger
  Signs: Rapid heartbeat, racing thoughts, impulsivity.
• Optimal Zone
  state where u can process emotions, think clearly, react effectively without being overwhelmed
• Below the Window (Hypo-arousal)
  Numbness, depression, disconnection
  Signs: Low energy, withdrawal

Pretty damn useful

 

[Wilk]

Hi, so this thread is basically all the paperwork that they handed out at the adolescent php. It's not really useful but I thought I could still share it.

Cognitive Distortions​

Discount the Positives
don't accept positive experience

Overgeneralise
applying one bad experience to all future occasions

Mental filter
only focus on negative events

Catastrophizing
thought chain of worst case scenario, "what if...?" questions
Jumping to conclusions
believing without evidence

All or nothing thinking
aka black-and-whit thinking

Labelling
labelling urself or others with negative tributes without evidence

Personalisation/blame
put all the responsibility on urself (internal locus)
put all the responsibility on others (external locus)

Should statements
ex "I should have...", increase feelings of guilt
Cognitive reconstructions

1. Name the though
2. Is the thought realistic?
3. What evidence supports the thought/examine the evidence (see table)?
4. How might someone interpret the situation differently?
5. Conclusion - is it possible to view the situation in a different way

Double-standart-methode	if u are internalising ask the question: "Would I talk like that to a friend/someone u hold dear? What would I say instead?". Imagine giving advice to a friend
Retribution	think about what led/caused the situation, include outside factors and ur actions
thinking in shades of grey	evaluate on a scale from 1-10, ask urself "What can I learn from this experience?", evaluate pros and cons
survey method	ask a friend/family member/somebody else if the fears are realistic to worry about
substitude language	make plans more flexible, change language in head

Emotional Regulation​

• Emotions and Actions are set off by our thoughts and interpretation of events, rater the events themselves.​
  • Event -> Thought -> Emotion​
• Emotions also effect the perception of an event​
  • Event -> Emotion -> thought​

RULER method
1. Recognise which emotion u r feeling

• tune into body
• Ask questions : "Am I energised/energy less" "Is my breath/heartbeat fast/slow? How is my body reacting?"
• use mood meter if necessary

2. Under stand what caused the emotion

• "Why did what happened happen?"
• "What was happening before (include thoughts/memories)?"

3. Labeling

• Find most suitable word

4. Expression

• How are the emotions being showed?
• "Where am I, is it a good place to express them?" social awareness
• "What is my goal whit expressing these emotions?

5. Regulation

• mindfulness
• breathing exercise/meditation
• forward looking ->f.ex. have coping strategies ready before difficult situations
• attention shifting -> get back to baseline
• cognitive refraining
• meta moment -> put time in-between impulse and emotion

Checking Facts and examining thoughts can help change the emotions
1. What is the emotion I want to change?
2. What is the event prompting the emotion?

Describe the facts objectively​

3. What are my interpretations/thoughts/assumptions of the event?

think about possible interpretations​

look at the situation with a different side/point of view​

test the interpretations to see if they fit the facts​

4. Am I assuming a threat?

label the threat​

asses the probability of it occurring​

think of other possible outcomes​

5. What is the catastrophe/worst-case-scenario?

Imagine it happening, imagine coping well with the situation (through problem solving, radical acceptance, coping skills)​

6. Does the emotion/intensity fit the situation?

Window of tolerance

• Above the Window (Hyper-arousal)
  Anxiety, panic, anger
  Signs: Rapid heartbeat, racing thoughts, impulsivity.
• Optimal Zone
  state where u can process emotions, think clearly, react effectively without being overwhelmed
• Below the Window (Hypo-arousal)
  Numbness, depression, disconnection
  Signs: Low energy, withdrawal

Some users need that, thank you for the contribution

 

[evilkunt]

Born to dnr forced to nasm

 

[Randomized Shame]

Thanks for sharing. More mental health resources should be shared on here to be honest.

 

[starforserenity]

This is pretty useful thx for sharing

ty, u r nice