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0:00 Friends, hello everyone
0:05 How to overcome your limiting beliefs on your own?
2:00 Exercise to find a block (to earn more money)
7:30 Free association method (example "Relationships (marriage)")
9:52 Cognitive restructuring in CBT (replacement of beliefs)
10:25 Dialectical-behavioral therapy by Marsha Laineen
ACT - Acceptance and Resolve Therapy
10:47 CBT - cognitive restructuring
10:54 1. connection between emotions and behavior with beliefs
11:10 2. formulate a maladaptive belief
11:29 3. checking the adequacy of the opinion
13 questions of the socratic dialog
1. What is the evidence for? What argues against?
2. Are other explanations possible?
3. What would someone else think in this situation?
4. What are the advantages and disadvantages of this way of thinking?
5. Is my opinion based on how I feel or on facts that actually happened?
6. What logical errors do I make?
7. Do I forget about some important facts and overestimate the importance of small things?
8. Do I think in extreme categories - all or nothing?
9. Do I consider questions that cannot be answered?
10. Do I hold myself to a higher standard than others?
11. Am I overestimating the likelihood of a threatening event?
12. If the thing I'm so afraid of happens, what would be so terrible about it?
13. Do I take responsibility for things I cannot control?
11:46 4. Formulate a new adaptive belief
15:29 What to do when you can't let go of an emotion:
find a thought - replace it with the opposite one
15:41 How to create a new thought to make it convincing?
15:50 An example of stressful beliefs:
war is terrible
it is hard
it is a tragedy
24:20 Key points:
1. find a "-" opinion
2. formulate the opposite "+" opinion
3. if it is difficult to believe in it
find a carrier of this "+" opinion
4. identify with him/her
5. become a slightly different person,
who finds it easy to think "+" thoughts
24:41 Project "Trust"
26:00 Gathering send.monobank.ua/jar/85Miy9uYvU