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Taking Thoughts Captive Power Point

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Published on December 16, 2008

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Taking Thoughts Captive:Coping with Negative Emotions and Improving Self-EsteemPamela T. Parsons, M.A.Licensed Psychological AssociateMission Psychological Center, P.A.Mission, Texas : Taking Thoughts Captive:Coping with Negative Emotions and Improving Self-EsteemPamela T. Parsons, M.A.Licensed Psychological AssociateMission Psychological Center, P.A.Mission, Texas What is Stress? : What is Stress? * Perceived sense of threat * Feeling out of control * Response to pressure * Physical and emotional responses Physical Symptoms of Stress : Physical Symptoms of Stress Headaches Back or neck pain Skin changes Heart rate changes Bowel changes Irregular periods Sexual function changes Emotional Symptoms of Stress : Emotional Symptoms of Stress Depression Anxiety Mood swings Sleep disturbances Appetite changes Anger Apathy “…..AND WE ARE TAKING EVERY THOUGHT CAPTIVE TO THE OBEDIENCE OF CHRIST.” 2 Corinthians 10:5 : “…..AND WE ARE TAKING EVERY THOUGHT CAPTIVE TO THE OBEDIENCE OF CHRIST.” 2 Corinthians 10:5 WE THINK. THEREFORE, WE FEEL. Negative emotions, such as depression, fear, worry, anxiety, low self-esteem, frustration, and anger are a response to the perception or interpretation (what we think) we give to an event or incident. Rational vs. Irrational Thoughts : Rational vs. Irrational Thoughts Men are disturbed not by things, but by the views which they take of them. -- Epictetus, 1st century A.D. Rational vs. Irrational Thoughts (cont’d) : Rational vs. Irrational Thoughts (cont’d) The key is (a) to identify irrational thoughts, (b) to learn to challenge or dispute them, and (c) to replace irrational thoughts with rational thoughts and behavior. This takes practice, and often help! CLASSIC COGNITIVE DISTORTIONS(Recognizing Thinking that is Distorted or Irrational) : CLASSIC COGNITIVE DISTORTIONS(Recognizing Thinking that is Distorted or Irrational) VERY EXTREME (All-or-none thinking): VERY BROAD (Overgeneralization): VERY CATASTROPHIC (Magnification): VERY NEGATIVE (Disqualify the positive): VERY UNSCIENTIFIC (Jumping to conclusions): VERY EMOTIONAL (Emotional reasoning): VERY DEMANDING: VERY JUDGMENTAL: VERY COMFORT-ORIENTED: VERY OBSESSED: VERY PERSONALIZED: VERY SKEWED: RATIONAL VS. IRRATIONAL THOUGHTS : RATIONAL VS. IRRATIONAL THOUGHTS Irrational Thoughts that Cause Disturbance How awful. I can’t stand it. I’m stupid. He/she stinks! This should not have happened. I am to be blamed. He/She has no right. Rational Thoughts that Promote Emotional Self-Control This is disappointing. I can put up with what I don’t like. What I did was stupid. He/She is not perfect, either. This should have happened because it did! I am at fault but am not to be blamed. He/She has every right to follow his/her own mind though I wish he/she would not have exercised that right! RATIONAL VS. IRRATIONAL THOUGHTS : RATIONAL VS. IRRATIONAL THOUGHTS Irrational Thoughts that Cause Disturbance I need him/her to do that. Things always go wrong. Every time I try, I fail. Things never work out. This is bigger than life. This should be easier. I should have done better. I am a failure. Rational Thoughts that Promote Emotional Self-Control I want/desire/prefer him/her to do that---but I don’t have to have what I want. Sometimes---if not frequently---things will go wrong. Sometimes---even often---I may fail. More often than I would like things don’t work out. This is an important part of my life. I wish this was easier but often things that are good for me aren’t---no gain without pain. I would have preferred to do better but I did what I could at the time. I’m a person who sometimes fails. ARE YOUR EMOTIONS AND BEHAVIORSHELPING YOU OR HURTING YOU? : ARE YOUR EMOTIONS AND BEHAVIORSHELPING YOU OR HURTING YOU? Write down an extremely stressful event which recently happened. Indicate how you felt and how strongly you felt about it by putting a check mark next to the feeling and rating its intensity Moderate or High (M or H): Write down what you did (how did you react/behave?) Was your behavior helpful? Did it help solve the problem in the short-term? Did your behavior help solve the problem in the long-term? Did your extreme feelings help you think clearly and solve the problem or deal with the upsetting event? ARE YOUR EMOTIONS AND BEHAVIORSHELPING YOU OR HURTING YOU? : ARE YOUR EMOTIONS AND BEHAVIORSHELPING YOU OR HURTING YOU? In order for you to think clearly and thus effectively handle stressful situations and solve practical problems, you first have to develop emotional control. Emotional control is a vital key to stress management. The first step in emotional self-management is to become more aware of your habitual emotional stress reactions and to understand clearly that they are not helping you get what you want. Once you are motivated to change your emotional and behavioral reactions to situations, you are then ready to modify your thinking. Slide 15: “God grant me the serenity to accept the things I cannot change, change the things I can, and the wisdom to know the difference.” RATIONAL SELF-MANAGEMENT FORM(TAKING THOUGHTS CAPTIVE) : RATIONAL SELF-MANAGEMENT FORM(TAKING THOUGHTS CAPTIVE) 1. Activating Event (problem, stressor, incident). Be specific! 2. Consequences (negative behaviors and stress emotions). My emotional stress reactions are: 3. Beliefs (irrational, false, or not very sensible thoughts). 4. Goals (how I would like to behave and feel). 5. Rational beliefs (sensible and true statements): CONFIDENCE-BUILDING ANDANXIETY-REDUCING RATIONAL BELIEFS : CONFIDENCE-BUILDING ANDANXIETY-REDUCING RATIONAL BELIEFS Just because things are not succeeding today does not mean I’m a “no-hoper” or that I will not succeed in the future. While it is very desirable to achieve well and be recognized by others, I do not need achievement or recognition to survive and be happy. Mistakes and rejections are inevitable. I will work hard at accepting myself while disliking my mistakes and setbacks. My performance at work---perfect or otherwise---does not determine my worth as a person. I accept who I am, even though I may not like some of my traits and behaviors. CONFIDENCE-BUILDING ANDANXIETY-REDUCING RATIONAL BELIEFS : CONFIDENCE-BUILDING ANDANXIETY-REDUCING RATIONAL BELIEFS There are many things about me that I like and do well (enumerate them). I have done many things successfully in the past. I will succeed in the future. I am intelligent and talented enough to learn what I have to do and how to do it in order to accomplish my goals. I am confident that everything will turn out okay given that I have my goals, know what to do, and work hard. THE CHRISTIAN’S IDENTITY IN CHRIST : THE CHRISTIAN’S IDENTITY IN CHRIST To understand what is true of us as individuals in Christ, we must first understand who God is. God is King of the universe. (Ps. 24:8; I Chron. 29:11; 2 Chron. 20:6). This means that all circumstances are ultimately in His hand. He is in control of my life. God is righteous. (Ps. 119:137) He cannot sin against me. God is just. (Deut. 32:4) He will always be fair with me. God is love. (I John 4:8) He wants to help me get the most out of life. God is eternal. (Deut. 33:27) The plan He is working out for me is everlasting. God is all-knowing. (2 Chron. 16:9; Ps. 139:1-6) He knows all about me and my situation and how to work it out for good. THE CHRISTIAN’S IDENTITY IN CHRIST : THE CHRISTIAN’S IDENTITY IN CHRIST God is everywhere. (Ps. 139:7-10) There is no place I can go that He won’t take care of me. God is all-powerful (Job 42:2) There is nothing He can’t do on my behalf. God is truth. (Ps. 31:5) He cannot lie to me. God is unchangeable. (Malachi 3:6) I can depend on Him. God is faithful. (Rom. 15:5; Ex. 34:6) I can trust Him to do what He promises. God is holy. (Rev. 15:4) He will be holy in all His acts. THE CHRISTIAN’S IDENTITY IN CHRIST (PART 2) : THE CHRISTIAN’S IDENTITY IN CHRIST (PART 2) If you are a believer, you can say the following about yourself: I am a child of God. (John 1:12) I am accepted by God. (Ephesians 1) I have peace with God. (Romans 5:1) I am indwelt by the Holy Spirit. (1 Cor. 3:16) I have access to God’s wisdom. (James 1:5) I am helped by God. (Hebrews 4:16) I am reconciled to God. (Romans 5:11) I have no condemnation. (Romans 8:1) THE CHRISTIAN’S IDENTITY IN CHRIST (PART 2) : THE CHRISTIAN’S IDENTITY IN CHRIST (PART 2) I am justified. (Romans 5:1) I have His righteousness. (Rom. 5:19; 2 Cor. 5:21) I am His representative. (2 Cor. 5:20) I am completely forgiven. (Col. 1:14) I have my needs met by God. (Phil. 4:19) I am tenderly loved. (Jer. 31:3) I am the aroma of Christ to God. (2 Cor. 2:15) I am a temple of God. (1 Cor. 3:16) I am blameless and beyond reproach. (Col. 1:22) I am a possessor of the mind of Christ. (1 Cor. 2:16) I am complete in Christ. (Col. 2:10) TRANSFORMATION COMES THROUGH RENEWING THE MIND : TRANSFORMATION COMES THROUGH RENEWING THE MIND “And do not be conformed to this world, but be transformed by the renewing of your mind, that you may prove what the will of God is, that which is good and acceptable and perfect.” Romans 12:2 HABITS TO DEVELOP AND ENHANCE YOUR SELF-IMAGE : HABITS TO DEVELOP AND ENHANCE YOUR SELF-IMAGE A Healthy Self-Image is…… “Seeing Yourself as God Sees You---No More and No Less” Do not label yourself negatively. You tend to become the label you give yourself. Behave assertively (but not aggressively) even in threatening situations, particularly when you don’t feel like doing so. When you fail, admit or confess it to God, your Father, and then refuse to condemn yourself. Remember, you are in the process of becoming like Christ. Growth takes time. Be as kind to yourself as you would be (or would hope to be) to any other person. HABITS TO DEVELOP AND ENHANCE YOUR SELF-IMAGE : HABITS TO DEVELOP AND ENHANCE YOUR SELF-IMAGE Do not compare yourself with others. You are a unique person. God enjoys you in your uniqueness; have a similar attitude toward yourself. Concentrate and meditate on God’s grace, love, and acceptance---not on criticisms from other people. Associate with friends who are positive, who delight in you, and who enjoy life. Start helping others to see themselves as God sees them…by accepting them, loving them, and encouraging them. Give them the dignity they deserve as one of God’s unique human creatures. Learn to laugh; look for the humor in life and experience it. HABITS TO DEVELOP AND ENHANCE YOUR SELF-IMAGE : HABITS TO DEVELOP AND ENHANCE YOUR SELF-IMAGE Have expectations of others which are realistic, taking into account each person’s specific talents, gifts, abilities, and potential. Relax and take it easy. If the sinless Jesus waited in preparation 30 years for a three-year ministry, perhaps God isn’t in as much of a hurry with you as you may suppose He is. Do what is right and pleasing in the eyes of God. When our lives reflect God’s character, we are a lot happier and it affects our attitude about ourselves. Be positive (Phil. 4:8). See how long you can go without saying something negative about another person or situation. Lead others with influence and wise guidance rather than with autocratic power. Love in accordance with God’s model of agape love and balance love with limits. Philippians 4:8-9 : Philippians 4:8-9 “Finally, brethren, whatever is true, whatever is honorable, whatever is right, whatever is pure, whatever is lovely, whatever is of good repute, if there is any excellence and if anything worthy of praise, let your mind dwell on these things. The things you have learned and received and heard and seen in me, practice these things; and the God of peace shall be with you.”

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