CBT for Chronic Pain and Psychological Well-Being by Carlson Mark;

Author:Carlson, Mark;
Language: eng
Format: epub
ISBN: 9781118788813
Publisher: Wiley
Published: 2014-03-20T18:51:41+00:00

Teaching Skills (T)

The suggested skills to teach in this session are designed to increase the individual's ability to cope more effectively with negative messages.

The first skill set to teach in this session is Turning the Mind (TM).

Turning the Mind – Continually refocusing your attention and concentration away from the distress to the distraction activity. This may need to be done continually to be effective.

When this skill is applied effectively it can assist the individual to focus their attention away from negative messages and toward their own reality and skill use. It may serve as a first line of defense against negative messages.

The second skill set to teach in this session is thought-stopping and positive self-talk (creating new tapes). These skills are designed to interrupt negative thought patterns and replace the negative messages with positive ones.

Thought-stopping – Say “STOP” when you experience automatic negative thoughts (ANTS). This breaks a negative thought cycle for the moment only. It may be helpful to imagine a bunch of ants running on the ground like thoughts in your head. This serves as a reminder and a distraction. Then move to the next skill of positive self-talk.

Positive Self-Talk – Replace negative messages and “old tapes that play in your head” with positive messages by creating “new tapes” that you create. Once you have stopped the negative thought cycle, identify positive messages that you can say to yourself. Practice these positive messages over and over. If negative messages have changed what you think, feel, and do, so will positive and healthy messages. We have all heard many negative messages throughout our lives, we have a choice to replace those negative messages with positive ones – and it all starts with you!

The third skill set to teach in this session is FAST (F).

The skill set of FAST (F) is designed to teach the individual how to have self-respect and self-worth.

Fair – Be fair to yourself and others.

Apologies – Do not engage in unnecessary apologetic behavior.

Stick to values – Use your own value system as a guide for your behavior.

Truthful – Be honest and accountable to yourself and others.

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