Positive
Thinking
Chapter 5
“Hope is not a dream, but a way of
making
dreams become reality.”
Leo
Suenens, Religious Leader
Learning Objectives
• Define
positive thinking and cite its benefits.
• List six
habits that can help you become a more positive thinker.
• Explain
the link between positive thinking and good health.
• Describe
how self-defeating attitudes create a vicious cycle.
• Define
cognitive distortions and irrational beliefs and give an example of each.
• Summarize
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
outcome.
• Attitude A belief or opinion that predisposes you to
act in a certain way.
Success Secret
•
Positive thoughts lead to positive feelings and
actions.
The Power of
Positive Thoughts
Negative
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
possible outcome.
Success Secret
•
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
Positive People
Seek the company of positive people who
share ideas.
• Accept, Don’t Judge
Strive to accept people as they are.
•
Limit Complaints Instead
of complaining, take constructive action.
Adopting
Positive Habits continued…
•
Don’t Worry Worry is
a major barrier to positive thinking, and frequent worry harms your
health.
Myth: “Worrying
helps me prepare for action.”
Reality: Worrying
drains your energy.
Myth: “Worrying
helps me deal with my problems.”
Reality: Worrying
is a substitute for dealing with your
problems.
Myth: “Worrying
means I care.”
Reality: Caring and
worrying are not the same.
When Faced
With Worry, Strategize…
• Focus on
solutions, not worst-case scenarios.
• Cope,
don’t avoid. Take action!
• Share
your worries. Talk with a friend.
• If you
really can’t do anything about the situation, try to let the worry go.
• Drown
out the worry with positive affirmations.
• Channel
your nervous energy into physical activity.
Activity 25: Banishing Worry
Your Thinking
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.
Success Secret
• Thinking
well can make you well.
Personal Journal 5.2 Depression Self-Check
Getting Healthy
• Eat Right Use the free www.mypyramid.gov
plan.
• Don’t
eat for emotional reasons.
• Learn to
read and understand nutrition labels
• Shop
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.
• Vary
your activities so you don’t get bored.
• Motivate
yourself by learning about health and fitness.
• Set
SMART exercise goals for yourself. If you get off track, just start again.
Activity 26: What’s Your Health
Attitude?
Conquering Negative Thoughts
Self-Defeating
Attitudes: A Vicious Cycle
Changing Your Attitude
Recognizing Distorted Thoughts 1
• Cognitive Distortion A self-critical, illogical pattern of
thought:
Examples:
• “I
didn’t get an A on that exam. I’m a failure.”
• “My
girlfriend broke up with me. Well, there goes my last chance at happiness.”
Success Secret
•
Learn to recognize your self-defeating attitudes and
turn them around into positive self-talk.
Recognizing
Distorted Thoughts 2
• All-or-Nothing Thinking –success
or all doom
• Overgeneralizing –if
bad, all bad
• Filtering –blocking
positive inputs
• Helpless Thinking
–nothing will make a difference
• Self-Blame –
blaming it all on yourself
• Personalizing
–everything has to do with you
• Mind Reading
–assuming everyone is thinking bad thoughts.
Recognizing
Distorted Thoughts 3
• Emotional Reasoning -assuming
your negative thoughts reflect the way things really are.
• Catastrophizing
–exaggerating the negatives of a minor event.
• Irrational Beliefs
–distorted, self-destructive thoughts that boil down to three faulty
assumptions.
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.)
3. The
world must be easy. (If it isn’t, it’s intolerable.)
Personal
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?
The
ABCDE Method
Practice Makes Perfect
• E stands
for Exchange –the new
positive outcome you exchange for the negative one.
Success Secrets
•
Try to think in realistic terms instead of absolutes.
•
Separate your emotional reaction from the reality of
your situation.
•
Following a healthy lifestyle is one of the most
positive things you can do for yourself
Activity
28: Disputing Negative Thoughts