The class today was about COGNITIVE DISTORTIONS AND ANNIVERSARY REACTIONS. It seemed somehow perfect that we would have this class on November 3, 2020, election day in the United States. It is a date that could be stressful for all and filled with opportunities for a myriad of cognitive distortions and for future anniversary reactions.
We can learn from this day, this week. . . and from each other.
Last week we discussed Dissociation and how that state takes us away from the present moment and can impair our ability to effectively address challenges and to live well in the moment.PTSD CLASS October 27
We also began the discussion about Flashbacks, the sort of flashbulb reactions to triggers in our environment.
Today we looked at Anniversary Reactions which, in contrast, seem to creep up on us. These reactions often have an overlay of grief and loss for shattered assumptions and the changes in our lives.
The positive news is that Anniversary Reactions, like flashbacks, can be used to understand and integrate our past hurts and joys. They are, in fact, signs we are healing.
THE ANNIVERSARY REACTIONS LESSON
1. What are the dates in my life that have tender or joyous memories attached to them? Do I intentionally focus on them as they approach, feeling grateful and appreciative?
2. What are the dates or times during the year that are associated with traumatic or sad events in the past? How do they impact me in the present? What meanings to I attach to these reactions?
3.Who are the support people I can share my “Anniversary” calendar with who could remind me to undertand and improve my emotional management of the dates?
The second part of today’s class was on COGNITIVE DISTORTIONS. We covered four of these Distortions or Thinking Errors. Videos of three of the Cognitive Distortions are presented here and the fourth, Personalization, will be posted soon.
This section of the class started off with Ray Gile’s insightful review of The Pathological Critic and the Compassionate Witness we have within us. He reviewed the intergenerational nature of COGNITIVE DISTORTIONS and how the Compassionate Witness and the Inner Critic add to or distract from our well being, depending on whether or not it focuses us on logic, reasoning and attention to fact.
Ray then covered the THE SHOULDS, EMOTIONAL REASONING, CATASTROPHIZING and BEING RIGHT. Each offered us an opportunity to understand and ponder our own distorted thinking so we can choose effect ways to view our world.
REINFORCE LEARNING Our suggestion is to listen to or watch the videos one at a time and then ponder the concepts after each one before going onto the next video.
THE PATHOLOGICAL CRITIC AND THE COMPASSIONATE WITNESS LESSON
THE TOXIC SHOULDS LESSON
THE EMOTIONAL REASONING LESSON
THE CATASTROPHIZING LESSON
THE BEING RIGHT LESSON
1. For a day listen to what others say (news reporters, friends, characters in a movie) and make note of the cognitive distortions. What reactions might those distortions trigger in the listeners? In the speaker?
2. Observe for a week your own cognitive accuracies and distortions. How do they impact your well being and effectiveness?
Did you miss watching The NEXT CHAPTER?