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How You Thinks Affects How You Feel Presented by: Caren Baruch-Feldman. LMK, Harrison . Experiment 1. What Do You See? Look around the room and try to find all the examples of RED you can see. What have you spotted?. Experiment 2.
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How You Thinks Affects How You Feel Presented by: Caren Baruch-Feldman LMK, Harrison
Experiment 1 What Do You See? Look around the room and try to find all the examples of RED you can see. What have you spotted?
Experiment 2 Picture yourself in the following situation: You are standing in line at the bank. There are about 50 people around. A robber enters and fires his weapon. You get shot in the arm, but no one else is hurt. Would you consider yourself lucky or unlucky?
The Yerkes-Dodson Law of Arousal • Performance increases with stress, but only to a certain point: when levels of stress become too high, performance will decrease.
How Can You Turn Your Worry Into an Appropriate Level of Concern To Feel Better? • Understanding Stress 2) Changing One’s Thoughts (3) Changing One’s Behavior
Understanding Stress and Worry • Nervous Systems • Genetic Predisposition • Worry as a Bad Habit • Choose a Different Path
Changing One’s Thoughts How One THINKS About A Situation Affects How One Feels.
Mom, I’m Worried! Test Anxiety Expecting the Worst I am going to fail! It is going to be terrible! I will need to repeat the grade. If I fail I am a bad person!
Questions You Can Ask Yourself • Where is the evidence that what I am expecting will happen? • Is it helpful how I am thinking?
Mom- I’m Confident! Confident Test Taker Realistic and Positive Thoughts There is no evidence that I will fail. Even if I fail, I am exaggerating how bad the results will be. Worrying is really the worst thing I can do. Since when I worry, I am not paying attention fully to the test.
To Review: Changing Ones Thoughts • Identify Negative Thoughts. • Look for Expecting the Worst. • Question and Challenge Thoughts. • Where is the Evidence? • Is it Helpful? • Come Up With More Realistic and • Optimistic Thoughts to Feel Better. • 1)There is no evidence… • 2) Worrying won’t help……
CHANGING BEHAVIOR: Where Do I Feel Physical Feelings of Stress in My Body? Heart Pounding Blushing Heart Racing Chills Diarrhea Feeling Faint Dizziness Shortness of Breath Butterflies Shakinesss Headache Tightness in the chest
Changing Behavior: Physical Sensations • Be A Detective • Use your Symptoms as Clues to Knowing When You Are Feeling Worried. Rather than think of fear as a signal to RETREAT, consider it a CUE to go forward.
Changing Behavior: Relaxation • Spell Your Name with Belly Breaths • Guided Imagery • Change Your Breath
Changing Behavior: Don’t Avoid • Facing One’s Fear or Stress • Success Breeds Success
What Else You Can Do • Exercise • Eating and Sleep Right • Identify Your Strengths and Talents/FLOW • Grateful Activity • Journal the Positive • Random Acts of Kindness • Make It a Habit