“Hope is not a dream, but a way of
dreams become reality.”
Suenens, Religious Leader
positive thinking and cite its benefits.
• List six
habits that can help you become a more positive thinker.
the link between positive thinking and good health.
how self-defeating attitudes create a vicious cycle.
cognitive distortions and irrational beliefs and give an example of each.
the ABCDE method for overcoming irrational beliefs.
Becoming A Positive Thinker
• Positive Thinking Focusing on what is good about
yourself, other people, and the world around you.
• Optimism The tendency to expect the best possible
• Attitude A belief or opinion that predisposes you to
act in a certain way.
Positive thoughts lead to positive feelings and
The Power of
Thinking And Pessimism
• Negative Thinking Focusing on the flaws and
problems in yourself, other people, and the world around you.
• Pessimism The tendency to expect the worst
Negative thinking blocks you from taking risks,
making changes and expressing your real self.
Activity 24: Are You A Positive Thinker?
Adopting Positive Habits
• Look For The Good! Personal
Journal 5.1 Focusing on the Good.
• Choose Your Words
Make a habit of speaking
positively to people.
• Surround Yourself With
Seek the company of positive people who
• Accept, Don’t Judge
Strive to accept people as they are.
Limit Complaints Instead
of complaining, take constructive action.
Positive Habits continued…
Don’t Worry Worry is
a major barrier to positive thinking, and frequent worry harms your
helps me prepare for action.”
drains your energy.
helps me deal with my problems.”
is a substitute for dealing with your
means I care.”
Reality: Caring and
worrying are not the same.
With Worry, Strategize…
• Focus on
solutions, not worst-case scenarios.
don’t avoid. Take action!
your worries. Talk with a friend.
• If you
really can’t do anything about the situation, try to let the worry go.
out the worry with positive affirmations.
your nervous energy into physical activity.
Activity 25: Banishing Worry
Style And Your Health
• Positive Thinking can
make us mentally and physically healthy.
• Negative Thinking can
delay healing and cause us to neglect our health.
• Depression An illness characterized by profound feelings
of sadness, hopelessness, and helplessness.
well can make you well.
Personal Journal 5.2 Depression Self-Check
• Eat Right Use the free www.mypyramid.gov
eat for emotional reasons.
• Learn to
read and understand nutrition labels
with a list—you’ll buy more nutritious foods.
• Try a
variety of foods to make it easier to eat healthy.
• Get Moving
• Try to
be physically active for at least 20 minutes each day.
your activities so you don’t get bored.
yourself by learning about health and fitness.
SMART exercise goals for yourself. If you get off track, just start again.
Activity 26: What’s Your Health
Conquering Negative Thoughts
Attitudes: A Vicious Cycle
Changing Your Attitude
Recognizing Distorted Thoughts 1
• Cognitive Distortion A self-critical, illogical pattern of
didn’t get an A on that exam. I’m a failure.”
girlfriend broke up with me. Well, there goes my last chance at happiness.”
Learn to recognize your self-defeating attitudes and
turn them around into positive self-talk.
Distorted Thoughts 2
• All-or-Nothing Thinking –success
or all doom
• Overgeneralizing –if
bad, all bad
• Filtering –blocking
• Helpless Thinking
–nothing will make a difference
• Self-Blame –
blaming it all on yourself
–everything has to do with you
• Mind Reading
–assuming everyone is thinking bad thoughts.
Distorted Thoughts 3
• Emotional Reasoning -assuming
your negative thoughts reflect the way things really are.
–exaggerating the negatives of a minor event.
• Irrational Beliefs
–distorted, self-destructive thoughts that boil down to three faulty
1. I must
do well. (If I don’t, I’m worthless.)
2. You must
treat me well. (If you don’t, you must be punished.)
world must be easy. (If it isn’t, it’s intolerable.)
Journal 5.3 From Irrational to Rational
Learning your ABCDEs
• Adding D and E to the ABC Model
D stands for Dispute. When you
have a negative, irrational or exaggerated thought, ask yourself:
• Am I jumping to conclusions?
• Am I exaggerating?
• What evidence is there for this thought?
• Is it really as bad as it seems?
• Do I
have all the facts?
Practice Makes Perfect
• E stands
for Exchange –the new
positive outcome you exchange for the negative one.
Try to think in realistic terms instead of absolutes.
Separate your emotional reaction from the reality of
Following a healthy lifestyle is one of the most
positive things you can do for yourself
28: Disputing Negative Thoughts