New: Intro Video for the December Challenge

https://youtu.be/1aO-NhymW9A

And here's my class outline:

https://docs.google.com/document/d/1HrbY67C9P9PvsyPV_ACnZlYQhtokxYDp9aUFJ2CAXWI/edit?usp=sharing

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February Project- Disrupt Negative Thinking: The short cut!

Disrupt Negative Thinking: The short cut!

STOP negative thinking right now! Try it out and share some examples of how this worked for you!

Using a journal of Thoughts is a great way to help you overcome mental habits that produce fear, depression and low self-esteem.
However, you may lack time or opportunity to write down your negative thoughts. That's why I created this short cut!

Instructions

Follow the 3 easy steps below whenever you wish to disrupt a negative thought ‘’on the spot’’:

Notice that you are engaging in negative self-talk (I can’t do this, I always fail, I’m not good enough…). The best time to catch yourself in this inner dialogue is when you are feeling anxious, depressed, self-critical or otherwise upset.
STOP! Ask yourself any or all of the following questions:
‘’What am I telling myself that is making me feel this way?’’
‘’Do I really want to do this to myself’’
’Do I really want to stay upset or anxious?’’

3. Relax or distract yourself. In order to break a train of negative thoughts, you need to switch gears. This can be done by slowing down with deep abdominal breathing, or finding some other distraction to divert your mind from negative thoughts. For example by doing some exercises, dancing, or household chores. This physical distraction moves you out of your head and into your body. Other distractions can be reading, engaging in conversations, gaming, or music. Another alternative to deep breathing can be the use of thought-stopping technique: shout STOP!, or stomp your foot or snap a rubber band against your wrist to divert your mind.

The purpose of this exercise is to suggest methods for disrupting negative self-talk ‘’on the spot’’. The self-talk is the beginning of the circle that leads to anxiety. This ‘’short cut’’ is helpful if you lack time to write or journal.

Have FUN!!!

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This is my previous project: Living Abroad Successfully

Here's my INTRO video for Living Abroad Successfully-part 3

And here's my class outline:

https://docs.google.com/document/d/1uUhGWVW3heBh7pqwlue2NGgZ1z2JmTZf-3I3i_L_s60/edit

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This is my previous project: Master the courage to change

For many people change is threatening.

Moving to the unknown is frightening.

However, we all know that the only constant in life is ….change.

To bring change in our life and to take charge,

we need to take action. But taking action can feel scary

because this is unknown territory which can stir up fears

and anxieties of what that change might bring.

The real question is: How to guide change to create the best outcome without creating anxiety? Holding on to the past keeps us from taking any steps and prevents any change.

Clinging to the old and familiar doesn’t bring change, it just keeps you stuck. The most self-defeating thoughts are those unconscious habits and beliefs we learned from the past that sank in so deep that they become a part of our present self.

To release any grip of the past, the first thing is self-awareness, because you cannot change what you aren't aware of.

Self-awareness means that you consciously witness something from the past that has become ingrained.

In this course, you learned that the key to releasing these fears and anxieties is bringing self-awareness to them and then are able to recognize that they no longer help or serve your present reality.

When you move away from the past and reclaim the present moment, you are free to act in accord with your deepest motivations, and that is where your courage is. The courage to take action by taking small steps.

This activity is one you can choose to either write in your journal, or you can use the questions and meditate upon them.

Question 1 :
Journal about a few areas in your life, at this moment, where you hold negative beliefs, such as thinking you’re not good-looking enough, not lovable enough, not good enough, not smart enough, etc. Now for each one, close your eyes, take a deep breath, and say to yourself, “I no longer need this. I am a different person now.” Continue at ease until you feel satisfied and can accept that this self-belief can go. Write in your journal how this changes your self-regard.

Question 2

Think of a past situation that you were afraid of (a date, speaking in front of a group, a job interview, or any other example). How did it feel before the situation happened? Recall the event or situation. How did it go? You went to the interview or date, right? So, how did you feel after? Imagine you need to do the same fearful activity again, or maybe you have done it again, is your feeling of fear less intense?

Remember the fear melts away with practice or repeating a situation.

Each time you encounter a fearful event, recall your past situations and remember fear is normal when something is new. The 2nd, and the 3d and every time after will reduce the level of anxiety.

Question 3

Write down two or three things that you feel anxious or keep worrying about. Close your eyes, take a deep breath, and say to yourself, “This is not what I want. I want change.” Continue until you feel at ease and believe that change is possible. Journal about one step towards change you can take right now to conquer your anxiety and fear.

Question 4

Think about two ways you’d like your life to change – things that are of immediate importance to you. Write them down and describe how you might be blocking positive change by holding onto old habits, beliefs, or a sense of being stuck. List some short- and long-term goals to help foster the change you desire.

The courage lies in the steps, in other words, focus on the steps, not the ‘’stuckness’. Therefore, think about your goal and decide: what is your next smallest step you can take?

How to make Friends in a new country - image 1 - student project

Rachel Smets

Trainer, TEDx Speaker & Author

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