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With any big goal, it's one thing to get started and another to follow through. Think about New Year's resolutions. How many of us have purchased a gym membership or started a new diet only to go back to old habits a few weeks later? Throughout your time in adult education, we know there will be days when you'd rather do anything but study, but the students who are most successful are those who can push through those feelings. Click on the button below for an Article From the Havard Business Review and watch the video from Therapy in a Nutshell to learn more about getting and staying motivated.
Are You Your Own worst enemy?
Are You Your Own worst enemy?
We all experience negative self-thoughts at times. P!NK's song "Don't Let Me Get Me" is a great example. (Yup, throwing it back to 2001 here.)
"Every day I fight a war against a mirror. I can't take the person staring back at me. I'm a hazard to myself. Don't let me get me. I'm my own worst enemy. It's bad when you annoy yourself. So irritating. Don't wanna be my friend no more. I wanna be somebody else."
Watch this second video from "Therapy in a Nutshell" for advice on how to recognize and reframe negative thoughts. You may also want to print the poster from Whole-hearted School Counseling to keep as a reminder.
ChallengeAutomaticNegativeThoughtsCognitiveBehavioralTherapyFreePoster-1 (1).pdfTask 1:
Task 1:
Complete one of the activities below to demonstrate your understanding and ability to challenge negative thoughts. Submit your completed activity to your instructor for sign-off.
Self-Talk Journal
Write a journal entry about an irrational thought you have told yourself in the past. Use the prompts on the worksheet linked below to help you identify patterns or triggers and replace the thought with a positive one.
Countering Negative Thoughts
Review the negative thoughts on the worksheet below and create a counterstatement. Next, add three examples of negative thoughts and counterstatements from your own life.
Thought Diffusion
Review the thought diffusion techniques handout and find one that works best for you. Make a short video clip explaining the process of implementing the technique and why you found it helpful. (Could also be a short presentation in class or to your mentor.)
Positive Affirmations
Create a list of 10 positive affirmations to repeat to yourself when you experience negative self-talk. These should be personal to you and emphasize your goals and values. Use the article below for ideas/support:
Ultimate Motivation Playlist
Create a playlist of 10 or more songs you can play to get into the right headspace to keep working toward your goals. Share your list with your class and/or mentor. Explain the reasons you chose those songs, including specific lyrics, or how the music makes you feel.
Additional Resources
Additional Resources
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