1. Disclaimer This content is not intended as a substitute for psychological or medical services. The information and exercises are intended to be educational, and may increase your awareness, as well as help alleviate stress and tinnitus. Never disregard professional medical advice because of the content found in this program.

2. OUR PROGRAM INTREACTIVE PROGRAM DESIGNED TO HELP You: 1) Identify emotional problems like anxiety and depression 2) Learn skills that help you cope with these problems Picture

3. It is based on 3 programs which are helpful in treating emotional problems. They are (A) CBT, (B) Interpersonal therapy, and (C) Relaxation therapy Program A (CBT) consist of number of modules. We’ve designed them to be complete in order. Before we get started we recommend you to have a look and find out what you can expect from this program. You are going to have exercises, quizzes and a workbook. By doing these exercises and quizzes, you will improve certain skills. These skills will help you overcome anxiety and depression. It is based on 3 programs which are helpful in treating emotional problems. They are (A) CBT, (B) Interpersonal therapy, and (C) Relaxation therapy Program A (CBT) consist of number of modules. We’ve designed them to be complete in order. Before we get started we recommend you to have a look and find out what you can expect from this program. You are going to have exercises, quizzes and a workbook. By doing these exercises and quizzes, you will improve certain skills. These skills will help you overcome anxiety and depression.

4. Introductions The exercises and quizzes During your progression in program A, you will be asked to do a number of exercises. Result will be presented at the end. On occasion questionnaires will need to be answered. You will be given information about your current situation and your progress. The exercises and quizzes During your progression in program A, you will be asked to do a number of exercises. Result will be presented at the end. On occasion questionnaires will need to be answered. You will be given information about your current situation and your progress.

5. Moving around Program A How can you use this program (explanation?) Next button, back button You may not go forward if you do not answer to the quizzes Depression quiz and the result Anxiety quiz and the result Some personality test and the result How can you use this program (explanation?) Next button, back button You may not go forward if you do not answer to the quizzes Depression quiz and the result Anxiety quiz and the result Some personality test and the result

6. FEELING MODULE Why people feel bad based on CBT: They have negative self-image They interpret events and experiences in negative ways They have negative views of future. They believe things will never change. And what makes people happy: They have positive self-image They interpret experiences in positive ways They have positive views of future Why people feel bad based on CBT: They have negative self-image They interpret events and experiences in negative ways They have negative views of future. They believe things will never change. And what makes people happy: They have positive self-image They interpret experiences in positive ways They have positive views of future

7. Character Examples For example Amy is happy person she believes that she is confident, she is aware of her weakness so but she is trying to improve them, she has had good experiences from her last relationships, sometimes they did not work but she hopes having good relationship in future and…………. John is unhappy person, he believes that he is not lucky, the future is dark and……….He has never been good in his relationships and never going to be ….. For example Amy is happy person she believes that she is confident, she is aware of her weakness so but she is trying to improve them, she has had good experiences from her last relationships, sometimes they did not work but she hopes having good relationship in future and…………. John is unhappy person, he believes that he is not lucky, the future is dark and……….He has never been good in his relationships and never going to be …..

8. Advantages of Amy: She feels good about herself, she feels worthy Her interpretation of events is good She is looking forward to more happiness and success She feels good about herself, she feels worthy Her interpretation of events is good She is looking forward to more happiness and success

9. Disadvantages of John: He has a negative view of himself His interpretation of events are negative Future is dark for him he does not have any hope It is obvious that John is in risk of depression and anxiety more than Ellie He has a negative view of himself His interpretation of events are negative Future is dark for him he does not have any hope It is obvious that John is in risk of depression and anxiety more than Ellie

10. In this part Amy and John answer questions about Their failing in exam About relationships with their “difficult” daughter Moving up the corporate ladder In this part Amy and John answer questions about Their failing in exam About relationships with their “difficult” daughter Moving up the corporate ladder

11. Identifying Negative Thoughts and Positive Thoughts Please read the character answers to the questions and identify the negative and positive thoughts, negative and positive views of the future, and negative and positive interpretations of events.

12. Question 1): Have you ever failed your exam? Amy : Yes 2 or 3 times, I was very sad and disappointed at first but I found out that it is because I did not balance my time. I went out too much with my friends and spent a lot of time in gym. From the beginning of this semester I tried to John : I am not as smart as I want to be, I failed my exam 2 or 3 times. Sometimes I think that I am not suitable for this course. I think about giving up the studying sometimes. If it happens again Amy : Yes 2 or 3 times, I was very sad and disappointed at first but I found out that it is because I did not balance my time. I went out too much with my friends and spent a lot of time in gym. From the beginning of this semester I tried to John : I am not as smart as I want to be, I failed my exam 2 or 3 times. Sometimes I think that I am not suitable for this course. I think about giving up the studying sometimes. If it happens again

13. Question 2): Have you ever had problem in the relationship with your children? Amy: My daughter always talks back. She fights me on everything. But I know she is independent minded. She thinks for herself and won’t fall to peer pressure like the other teens. John: My daughter always talks back. She fights me on everything. She is so disrespectful she is driving me crazy. I don’t know what’s wrong with her. Amy: My daughter always talks back. She fights me on everything. But I know she is independent minded. She thinks for herself and won’t fall to peer pressure like the other teens. John: My daughter always talks back. She fights me on everything. She is so disrespectful she is driving me crazy. I don’t know what’s wrong with her.

14. Question3): How do you foresee progress at the company? Amy: I will keep on working hard and being a team player. My boss will notice and eventually, I will get that promotion. John: I work hard but I’m not sure anyone notices. Unless I do something drastic it is pointless, I will never get promoted. Amy: I will keep on working hard and being a team player. My boss will notice and eventually, I will get that promotion. John: I work hard but I’m not sure anyone notices. Unless I do something drastic it is pointless, I will never get promoted.

15. Their Differences People would rather to be Amy instead of John. It is obvious that John is at risk of being depressed and anxious. Amy is more confident. She carries a more positive view of the future. Most people do not want to feel unhappy and depressed, but sometimes negative thinking become a habit. Carrying and holding these negative thought make us more vulnerable to depression, anxiety, and unhappiness. People would rather to be Amy instead of John. It is obvious that John is at risk of being depressed and anxious. Amy is more confident. She carries a more positive view of the future. Most people do not want to feel unhappy and depressed, but sometimes negative thinking become a habit. Carrying and holding these negative thought make us more vulnerable to depression, anxiety, and unhappiness.

16. So, Is It My Fault For Feeling Bad? Not at all!! It is not your fault. It depends on many factors, We suggest that you can change these negative feelings. By taking positive steps and improving your skills, you can change your life. CBT can help people cope better with their everyday or more serious problems like abuse, accidents, etc. CBT can help people find a way for best coping with their situation and problems. Not at all!! It is not your fault. It depends on many factors, We suggest that you can change these negative feelings. By taking positive steps and improving your skills, you can change your life. CBT can help people cope better with their everyday or more serious problems like abuse, accidents, etc. CBT can help people find a way for best coping with their situation and problems.

17. How Can I Be More Satisfied ? You can change your view about the future and about yourself. CBT suggest you that your emotion are strongly influenced by what you think. Negative emotion are caused by thinking negative, positive emotions are caused by positive thinking. You can change your view about the future and about yourself. CBT suggest you that your emotion are strongly influenced by what you think. Negative emotion are caused by thinking negative, positive emotions are caused by positive thinking.

18. The 2 Kind of Interpretations Say someone is at a party, one of his friend passes and does not say hi to him. Positive Interpretation: She did not see me. If she saw me, she would have came over. Negative Interpretation: She ignored me. She doesn’t like me. It is not the events themselves that trigger the feelings, it is our interpretation of events that lead to such feelings Say someone is at a party, one of his friend passes and does not say hi to him. Positive Interpretation: She did not see me. If she saw me, she would have came over. Negative Interpretation: She ignored me. She doesn’t like me. It is not the events themselves that trigger the feelings, it is our interpretation of events that lead to such feelings

19. Example You want to go to a trip with your friends, you get ill How do you feel? What are your thoughts? What are our characters’ feelings and thoughts? Amy: I have not gotten sick for a long time, I am lucky that it happened now not during my trip. I will call my friends and explain them everything. Maybe I can join them later… John: This is the worst thing that could happen. Why am I sick now? I am unlucky all the time..The same thing You want to go to a trip with your friends, you get ill How do you feel? What are your thoughts? What are our characters’ feelings and thoughts? Amy: I have not gotten sick for a long time, I am lucky that it happened now not during my trip. I will call my friends and explain them everything. Maybe I can join them later… John: This is the worst thing that could happen. Why am I sick now? I am unlucky all the time..The same thing

20. Let’s have some examples that might help show you faulty thinking might be the case.

21. All-or-None Thinking When you see things in only 2 categories such as black or white. Example: You see yourself as a failure if you are not perfect. Example: “Nothing I ever do is right.” Tinnitus example: “If my tinnitus is loud when I wake up in the morning, I know I will have a bad day” When you see things in only 2 categories such as black or white. Example: You see yourself as a failure if you are not perfect. Example: “Nothing I ever do is right.” Tinnitus example: “If my tinnitus is loud when I wake up in the morning, I know I will have a bad day”

22. Oversimplifying When you see one bad event as a pattern that never changes. Example: You get on the wrong train one time and think, “I’ll never learn how to use the subway.” Tinnitus example: “I was awake all night from my tinnitus. This will happen every night.” When you see one bad event as a pattern that never changes. Example: You get on the wrong train one time and think, “I’ll never learn how to use the subway.” Tinnitus example: “I was awake all night from my tinnitus. This will happen every night.”

23. Focusing on the Wrong Details When you pick out a single detail and focus on it. You don’t think about more positive details. Example: “I got a 60% on my math homework. I’m a terrible student.” Tinnitus example: “Tinnitus made it hard to enjoy dinner with a friend.” When you pick out a single detail and focus on it. You don’t think about more positive details. Example: “I got a 60% on my math homework. I’m a terrible student.” Tinnitus example: “Tinnitus made it hard to enjoy dinner with a friend.”

24. Jumping to Conclusions When you thing an event was unpleasant event though there are no facts to support that. You might assume that your know what someone else is thinking or assume things will turn out badly. Example: “If I go to the party then I wont know anyone and will not have fun.” Tinnitus example: “ My tinnitus kept me awake last night. The next day I met a friend for coffee. I was really tired and didn’t talk much. I’ll bet he thought I was boring.” When you thing an event was unpleasant event though there are no facts to support that. You might assume that your know what someone else is thinking or assume things will turn out badly. Example: “If I go to the party then I wont know anyone and will not have fun.” Tinnitus example: “ My tinnitus kept me awake last night. The next day I met a friend for coffee. I was really tired and didn’t talk much. I’ll bet he thought I was boring.”

25. Overestimating When you think things are more important than they really are (such as a mistake, event, or someone else’s success). Example: “I forgot to shake my bosses hand!” Tinnitus example: “My tinnitus makes me moody. No one wants to be around me.” When you think things are more important than they really are (such as a mistake, event, or someone else’s success). Example: “I forgot to shake my bosses hand!” Tinnitus example: “My tinnitus makes me moody. No one wants to be around me.”

26. When you think things are less important than they really are (such as your success or someone else’s faults). Example: “So I got a promotion. It’s not a big deal.” Tinnitus example: “I know I learned how to get sleep even though my tinnitus is loud. I also started using soothing sound for my tinnitus at work. Even so, I’ll never learn to deal with my tinnitus.” When you think things are less important than they really are (such as your success or someone else’s faults). Example: “So I got a promotion. It’s not a big deal.” Tinnitus example: “I know I learned how to get sleep even though my tinnitus is loud. I also started using soothing sound for my tinnitus at work. Even so, I’ll never learn to deal with my tinnitus.” Underestimating

27. Assuming the Worst When you think something is much worse that it really is. Example: “She turned me down when I asked her to go on a date with me. Holy Crap!!! She will tell everyone.” Tinnitus example: “I’m going to become deaf from my tinnitus.” When you think something is much worse that it really is. Example: “She turned me down when I asked her to go on a date with me. Holy Crap!!! She will tell everyone.” Tinnitus example: “I’m going to become deaf from my tinnitus.”

28. Emotional Thoughts When you think that your emotions show the way things really are. You might think, “I feel it, so it must be true.” Example: “I feel like I’m the only one who cleans up around here so you must not be helping.” Tinnitus example: “I feel like no one knows what I am going through with my tinnitus. I feel all alone.” When you think that your emotions show the way things really are. You might think, “I feel it, so it must be true.” Example: “I feel like I’m the only one who cleans up around here so you must not be helping.” Tinnitus example: “I feel like no one knows what I am going through with my tinnitus. I feel all alone.”

29. “Should” statements When you say “should” and “shouldn’t” to try to get yourself to do hard tasks. These statements make you feel guilty. Also included are these statements with the words “must” and “ought”. Example: “I should be eating healthier and stop eating food I like.” Tinnitus example: “I should not have to deal with tinnitus during the best years of my life.” When you say “should” and “shouldn’t” to try to get yourself to do hard tasks. These statements make you feel guilty. Also included are these statements with the words “must” and “ought”. Example: “I should be eating healthier and stop eating food I like.” Tinnitus example: “I should not have to deal with tinnitus during the best years of my life.”

30. Labeling Attaching a bad label to yourself or others Example: “He lost his keys. He’s so stupid.” Tinnitus example: “I can’t deal with my tinnitus, so I’m a weak person.” Attaching a bad label to yourself or others Example: “He lost his keys. He’s so stupid.” Tinnitus example: “I can’t deal with my tinnitus, so I’m a weak person.”

31. Making Things Personal You see yourself as the cause of some negative event when your are not responsible. You ignore other details. Example: “My doctor was not nice to me because I was sick.” Tinnitus example: “My tinnitus made it hard for me to enjoy the picnic. I caused everyone else to have a bad time, too.” You see yourself as the cause of some negative event when your are not responsible. You ignore other details. Example: “My doctor was not nice to me because I was sick.” Tinnitus example: “My tinnitus made it hard for me to enjoy the picnic. I caused everyone else to have a bad time, too.”

32. Blaming You blame others for your problems. You may also blame yourself for other people’s problems. Example: “I didn’t get the job because you didn’t call to give me a pep talk before my meeting.” Tinnitus example: “My tinnitus wouldn’t be such a problem if my wife was more supportive.” You blame others for your problems. You may also blame yourself for other people’s problems. Example: “I didn’t get the job because you didn’t call to give me a pep talk before my meeting.” Tinnitus example: “My tinnitus wouldn’t be such a problem if my wife was more supportive.”

33. As You Have Seen We have different ways of thinking of thinking about something. Different thoughts lead to different feelings, which lead to us to act differently. As You Have Seen We have different ways of thinking of thinking about something. Different thoughts lead to different feelings, which lead to us to act differently.

34. CBT: Cognitive Behavior Therapy WE can illustrate CBT with such simple diagram Event Thought Feeling Behavior Events trigger our thoughts which produce our feelings which determine our behaviors WE can illustrate CBT with such simple diagram Event Thought Feeling Behavior Events trigger our thoughts which produce our feelings which determine our behaviors

35. Example You have tried very hard to get that promotion at work but it was given to someone else. You think “all that hard work was for nothing”. You feel depressed Because you feel depressed, you put in less of an effort. Your performance declines. You might not even apply for the next position that opens up. You have tried very hard to get that promotion at work but it was given to someone else. You think “all that hard work was for nothing”. You feel depressed Because you feel depressed, you put in less of an effort. Your performance declines. You might not even apply for the next position that opens up.

36. How Thoughts Lead to Different Behavior Thoughts: I did not try very hard, I am a loser and nobody respects me at work and…. Feelings: depression, anxious, shame Behavior: does the minimal amount of work required, not at friendly to coworkers OR Thoughts: I will be more prepared next time, other applicants didn’t get it either Feelings: a bit of sadness, determined Behavior: put in more time at work, come up with helpful ideas Thoughts: I did not try very hard, I am a loser and nobody respects me at work and…. Feelings: depression, anxious, shame Behavior: does the minimal amount of work required, not at friendly to coworkers OR Thoughts: I will be more prepared next time, other applicants didn’t get it either Feelings: a bit of sadness, determined Behavior: put in more time at work, come up with helpful ideas

37. As Shown: Some thoughts determine negative feelings and some thoughts determine good feelings. Many of us would consider not getting that promotion as horrible. Trying to handle this situation may cause positive responses (determined, leading to try more in future) or negative responses (self-loathing, fear, avoidance). Response to any event can be either positive (useful) or negative (not useful or even harmful) Some thoughts determine negative feelings and some thoughts determine good feelings. Many of us would consider not getting that promotion as horrible. Trying to handle this situation may cause positive responses (determined, leading to try more in future) or negative responses (self-loathing, fear, avoidance). Response to any event can be either positive (useful) or negative (not useful or even harmful)

38. No matter how long or short the event is, it can trigger strong emotions. Good or bad.

39. How Thoughts Influence Feelings I Think Therefore I feel I will never be happy again Hopeless Life is not worth living Suicidal I am going crazy Frightened, panicky I can’t do this alone Anxious, dependent I’ve done this before, Hopeful, energized I can do it again Nobody is perfect Relieved, less pressured I didn’t give up, at least I tried Proud, happy No one cares about me Rejected, lonely I Think Therefore I feel I will never be happy again Hopeless Life is not worth living Suicidal I am going crazy Frightened, panicky I can’t do this alone Anxious, dependent I’ve done this before, Hopeful, energized I can do it again Nobody is perfect Relieved, less pressured I didn’t give up, at least I tried Proud, happy No one cares about me Rejected, lonely

40. We often believe that we know what other people are thinking. We have to remember that people think and see things differently than we do. As a matter of fact we have to identify our thoughts and then examine the facts. If I believe something is true does not mean it is true. Thoughts are hypothesis, description or even guess. They can be either false or true. Many people who are depressed, anxious, or angry treat their thoughts as if they were facts. We often believe that we know what other people are thinking. We have to remember that people think and see things differently than we do. As a matter of fact we have to identify our thoughts and then examine the facts. If I believe something is true does not mean it is true. Thoughts are hypothesis, description or even guess. They can be either false or true. Many people who are depressed, anxious, or angry treat their thoughts as if they were facts.

41. This is an example that shows the same event leading to different thoughts, feelings, and behaviors EVENT THOUGHT FEELING BEHAVIOR Hear the window rattling Someone is breaking into my house Anxious Lock the door, call police Hear the window rattling It is windy outside, it’s the window Slightly irritated Try to tighten the window A man is approaching me I am going to get mugged Terrified Run in dark,empty street A man is approaching me Is that my friend Steve? Curious, pleased Call out Steve’s name in dark,empty street My husband is sitting, He doesn’t care about me Angry, resentful Call him self-centered reading the newspaper My husband is sitting, He is relaxing Glad Ask if he wants a drink reading the newspaper EVENT THOUGHT FEELING BEHAVIOR Hear the window rattling Someone is breaking into my house Anxious Lock the door, call police Hear the window rattling It is windy outside, it’s the window Slightly irritated Try to tighten the window A man is approaching me I am going to get mugged Terrified Run in dark,empty street A man is approaching me Is that my friend Steve? Curious, pleased Call out Steve’s name in dark,empty street My husband is sitting, He doesn’t care about me Angry, resentful Call him self-centered reading the newspaper My husband is sitting, He is relaxing Glad Ask if he wants a drink reading the newspaper

42. Examples of Overlooked Facts Negative Thoughts Other Possible Facts It is raining outside and I’ll Maybe it stopped raining since I never get home on time came in an hour ago I’m not prepared for my exam I have read the material, gone to class and done some work I will always be alone I have friends and a lot of qualities that people like Negative Thoughts Other Possible Facts It is raining outside and I’ll Maybe it stopped raining since I never get home on time came in an hour ago I’m not prepared for my exam I have read the material, gone to class and done some work I will always be alone I have friends and a lot of qualities that people like

43. Exercise 1: Lets start with some of your negative thoughts, is there any possibility that you can find another facts related to them? More specifically, facts that might challenge them? Negative Thought Other Possible Facts 1) 2) 3) Lets start with some of your negative thoughts, is there any possibility that you can find another facts related to them? More specifically, facts that might challenge them? Negative Thought Other Possible Facts 1) 2) 3)

44. Exercise 2: Please write the circumstances. 1) The last time you were very upset Description of event : Thoughts: Behavior: Please write the circumstances. 1) The last time you were very upset Description of event : Thoughts: Behavior:

45. Exercise 2: Continued 2) The last time you were very angry Description of event: Thoughts: Behavior: 2) The last time you were very angry Description of event: Thoughts: Behavior:

46. Exercise 2: Continued 3) The last time you were very anxious Description of event: Thoughts: Behavior: 3) The last time you were very anxious Description of event: Thoughts: Behavior:

47. Summary In the end of this module What I have achieved from this module? My thoughts might be more responsible for my bad feelings than the events. Event Thought Feeling Behavior What I have achieved from this module? My thoughts might be more responsible for my bad feelings than the events. Event Thought Feeling Behavior

48. What have I found out? The result of my anxiety score?(explanation) The result of depression score?(explanation) The result of my PTSD scores? The result of my anxiety score?(explanation) The result of depression score?(explanation) The result of my PTSD scores?

49. Second Module(Thought Module) Is it possible that changing the way we think changes the way we feel? Think of this example: You are fired from your job. You will have no stable income for a while. You would feel depressed right? Now think of it this way: This is an opportunity for you to find something better. A chance for you to grow as a professional. Thinking about this situation in a positive way would make you feel hopeful. Is it possible that changing the way we think changes the way we feel? Think of this example: You are fired from your job. You will have no stable income for a while. You would feel depressed right? Now think of it this way: This is an opportunity for you to find something better. A chance for you to grow as a professional. Thinking about this situation in a positive way would make you feel hopeful.

50. The goals of this module are: 1) Begin improving your self esteem 2) Identify negative thoughts that happen when we interpret events and begin to correct them 3) Look at common problem area like interpersonal relationship, body image and… 1) Begin improving your self esteem 2) Identify negative thoughts that happen when we interpret events and begin to correct them 3) Look at common problem area like interpersonal relationship, body image and…

51. Let’s start with some of thought distortion; they are typical error that happens in our cognitions and thoughts. Thought Definition Example Mind reading You assume that you know what people think He thinks I am a loser without having sufficient evidence of their thoughts Should You interpret events in term of how things should be I should do well. If not, I’m a failure rather than simply focusing on what is Blaming You focus on another person as the source of your My parents caused my all problems negative feeling and you refuse to take a responsibility Personalization You hold yourself responsible for events out of your control My teen in an alcoholic because I’m a bad father Labeling You attach negative traits to yourself and others I am undesirable. He is a rotten person All or none Everything is perceived to be either full on or full off Because I only got a C in my last exam I am so stupid Overgeneralization A single event is seen as a pattern Jerry was rejected by a girl. Now he thinks he will always be rejected Catastrophizing You believe that what’s happened so awful that you won’t I misspelled my name on a government form. be able to stand it They’ll put me in jail. Magnification or Making small things much larger or smaller than they "So I got into honors, it was nothing really, Minimization are in reality. anyone could have done it." Thought Definition Example Mind reading You assume that you know what people think He thinks I am a loser without having sufficient evidence of their thoughts Should You interpret events in term of how things should be I should do well. If not, I’m a failure rather than simply focusing on what is Blaming You focus on another person as the source of your My parents caused my all problems negative feeling and you refuse to take a responsibility Personalization You hold yourself responsible for events out of your control My teen in an alcoholic because I’m a bad father Labeling You attach negative traits to yourself and others I am undesirable. He is a rotten person All or none Everything is perceived to be either full on or full off Because I only got a C in my last exam I am so stupid Overgeneralization A single event is seen as a pattern Jerry was rejected by a girl. Now he thinks he will always be rejected Catastrophizing You believe that what’s happened so awful that you won’t I misspelled my name on a government form. be able to stand it They’ll put me in jail. Magnification or Making small things much larger or smaller than they "So I got into honors, it was nothing really, Minimization are in reality. anyone could have done it."

52. Exercise 1: In the following statements, identify the type of thought distortion that underlies them. Some of them have more than one thought distortion. Thought distortion Possible type of distortion Emotional reasoning Nobody likes me Magnification Mental filter Should statement Jumping to conclusion In the following statements, identify the type of thought distortion that underlies them. Some of them have more than one thought distortion. Thought distortion Possible type of distortion Emotional reasoning Nobody likes me Magnification Mental filter Should statement Jumping to conclusion

53. Exercise 1: Continued Labeling All or none thinking I am a stupid person Catastrophizing Overgeneralization Mental filter Labeling All or none thinking I am a stupid person Catastrophizing Overgeneralization Mental filter

54. Exercise 1: Continued Magnification Overgeneralization It is always my fault Blaming Personalization Labeling Mental Filter Magnification Overgeneralization It is always my fault Blaming Personalization Labeling Mental Filter

55. Exercise 1: Continued Catastrophizing I got a good All or none thinking score on the exam. Anybody could do it Minimization Blaming Should Catastrophizing I got a good All or none thinking score on the exam. Anybody could do it Minimization Blaming Should

56. For the next exercise think how some of your thoughts may have been negatively distorted.

57. Exercise 2: Categorize your thought distortion Automatic Thought Distortion Categorize your thought distortion Automatic Thought Distortion

58. This time, think of the specific events as well.

59. Exercise 3: Identifying the thought distortion that you had in your own example The last time you were very sad Event: Thoughts: Type of thought distortion: Identifying the thought distortion that you had in your own example The last time you were very sad Event: Thoughts: Type of thought distortion:

60. Exercise 3: Continued The last time you were very angry Event: Thought: Type of thought distortion: The last time you were very angry Event: Thought: Type of thought distortion:

61. Exercise 3: Continued The last time you were very anxious Event: Thought: Type of thought distortion: The last time you were very anxious Event: Thought: Type of thought distortion:

62. In this module we have introduced you to about 10 thought that may cause you emotionally upset. Now you can identify them and can recognize which one can apply to you. Remember, changing thoughts can change your emotions and behavior. Is there any way that we can change these kinds of thoughts? Changing these negative thoughts will lead us to feel more positive. Our thoughts, like everything, have certain advantages and disadvantages. In this module we have introduced you to about 10 thought that may cause you emotionally upset. Now you can identify them and can recognize which one can apply to you. Remember, changing thoughts can change your emotions and behavior. Is there any way that we can change these kinds of thoughts? Changing these negative thoughts will lead us to feel more positive. Our thoughts, like everything, have certain advantages and disadvantages.

63. For example: If somebody does not like to go to the party because she thinks that she will get rejected, what are the advantages and disadvantages of this kind of thinking? Advantages Disadvantages I won’t be surprised I am anxious I avoid rejection Low self-esteem I avoid people Less assertive Feeling of inferiority Will meet less people Advantages Disadvantages I won’t be surprised I am anxious I avoid rejection Low self-esteem I avoid people Less assertive Feeling of inferiority Will meet less people In this example disadvantages outweigh the advantages, will it cost as much if she changes the way she thinks? Let’s examine an alternative thought or assumption

64. For example: She thinks “It’ll be fun to meet new people”. Advantages Disadvantages Less anxious in parties Maybe I meet somebody More assertive who doesn’t like me My self- esteem would fluctuate less I would meet new people I’d feel less hopeful It could help me at work Advantages Disadvantages Less anxious in parties Maybe I meet somebody More assertive who doesn’t like me My self- esteem would fluctuate less I would meet new people I’d feel less hopeful It could help me at work This shows how much impact the negative thoughts have on us. Our thoughts change our behaviors which affect our potential. Positive thoughts give us more possibility.

65. For the next exercise, we will be working with some thoughts that might be holding you back. Thinks of three.

66. Exercise 4: Please identify several thoughts that are problematic to you, list them and write the cost and benefits of them and see are they helpful or not? Thought 1: Advantages Disadvantages Please identify several thoughts that are problematic to you, list them and write the cost and benefits of them and see are they helpful or not? Thought 1: Advantages Disadvantages

67. Exercise 4: Continued Please identify several thoughts that are problematic to you, list them and write the cost and benefits of them and see are they helpful or not? Thought 2: Advantages Disadvantages Please identify several thoughts that are problematic to you, list them and write the cost and benefits of them and see are they helpful or not? Thought 2: Advantages Disadvantages

68. Exercise 4: Continued Please identify several thoughts that are problematic to you, list them and write the cost and benefits of them and see are they helpful or not? Thought 3: Advantages Disadvantages Please identify several thoughts that are problematic to you, list them and write the cost and benefits of them and see are they helpful or not? Thought 3: Advantages Disadvantages

69. Because of these costs and benefits, it is better for us to change our negative thoughts and replace them with more positive way of thinking. Let’s start replacing the thoughts: Negative Thought Replacement Thought Let’s start replacing the thoughts: Negative Thought Replacement Thought