Learning Objectives (Part 2)

Explain what we pay attention to impacts how we feel and behave

Definition: What we choose to pay attention to influences how we feel, think, and behave. If we focus mostly on negative things, we tend to feel worse, but if we notice positive things, we often feel happier and more motivated.

Example: If a student focuses only on the one question they got wrong on a test, they may feel discouraged. If they also notice the questions they got right, they may feel more confident.

Describe our natural tendency to selectively focus more on negative and bad aspects of life more than the positive and good

Definition: Humans naturally pay more attention to negative experiences, problems, and mistakes than positive ones. This is called negative confirmation bias and it developed because our brains evolved to notice potential threats.

Example: Someone may remember a rude comment from a coworker all day, even though several other coworkers were friendly.

Explain how we have the power to intentionally choose to pay attention to more positive aspects of situations

Definition: Even though our brains notice negative things first, we can intentionally choose to focus on positive aspects of situations. This helps improve mood, relationships, and coping with stress.

Example: After receiving criticism on a project, a person also pays attention to the helpful feedback and positive comments so they can improve instead of feeling discouraged.

Search and find positive characteristics in others and the silver lining in even the most challenging situations

Definition: Finding positive characteristics in others and looking for the silver lining means identifying something good that can come from a difficult or negative situation.

Example: A student who fails an exam may realize it helped them understand what study strategies work better for future tests.

Practice specific gratitude exercises that have been shown by

research to produce a number of beneficial outcomes

Definition: Gratitude exercises are practices that help people notice and appreciate the positive things in their lives. Research shows that practicing gratitude can improve mood, relationships, and overall well-being.

Example: Someone writes down three things they are thankful for each day, such as supportive friends, a good meal, or completing a difficult assignment.

Define the concept of cognitive fusion

happens when people treat their thoughts as if they are completely true and let those thoughts control their emotions and behavior.

Example: Thought: "I'm going to fail this class." You believe the thought completely and stop studying because you feel hopeless.

Define the concepts of defusion

is the ability to step back and see thoughts as just thoughts, not facts.

Example: Thought: "I'm going to fail this class." You notice the thought and think, "I'm having the thought that I might fail, but that doesn't mean it's true," and you continue studying.

Explain the basic concepts of cognitive behavior theory

explains that thoughts, emotions, and behaviors are connected. What we think affects how we feel and act, and our actions can also affect our thoughts and emotions.

Example: Situation: You see your friend talking to someone else. Thought: "They don't want to talk to me." Emotion: You feel sad.

Behavior: You avoid them for the rest of the day

Explain how everyone benefits from learning skills to defuse the link between thoughts and behaviors

Definition: You don't have to do everything your thoughts tell you. Thoughts are just ideas, not rules. Learning to step back from them helps you choose better actions.

Why it helps everyone:

Stops acting on every negative thought.

Reduces stress and strong emotions.

Helps make smarter decisions.

Lets you act in line with your goals, not your fears.

Example: Thought: "I'm terrible at this."

Without defusing: You give up.

With defusing: You notice the thought, say, "That's just a thought," and keep trying anyway.

Describe the relationship between unhelpful/faulty thoughts, strong emotions, and maladaptive/unhelpful behaviors

Definition: Unhelpful or faulty thoughts can lead to strong negative emotions and unhealthy behaviors. When people interpret situations in negative ways, it can cause emotional reactions that lead to actions that make the situation worse.

Example: Situation: Your professor gives you feedback on an assignment. Thought: "I'm terrible at this." Emotion: You feel discouraged. Behavior: You stop trying on future assignments.

Learn skills to help with changing current thought via cognitive

restructuring to challenge or dispute unhelpful thoughts and to

change them to be more helpful

Definition: Cognitive restructuring is a strategy used to identify, challenge, and replace unhelpful thoughts with more realistic and helpful ones.

Example: Unhelpful thought: "I messed up once, so I'm a failure." Restructured thought: "Everyone makes mistakes. I can learn from this and improve next time."

Define the concept of emotions and describe why emotions are

a critical aspect of life

Definition: Emotions are our brain and body's way of responding to situations. They include feelings, physical sensations, and urges to act.

Why important: They help us understand ourselves, communicate with others, and guide our actions. Emotions give feedback about what matters and help us survive and thrive.

Example: Feeling fear when you see a dog running toward you makes you step back. This protects you from possible harm.

Describe the difference between negative and positive

emotions

Definition:

Negative emotions: Feelings like anger, sadness, or fear. They narrow our focus and push us to act in specific ways.

Positive emotions: Feelings like joy, love, or excitement. They broaden our thinking, creativity, and social connections.

Example:

Negative: Sadness might make you withdraw from friends.

Positive: Joy might make you want to share an achievement with others.

Explain why purposefully managing intense negative emotions is critical to having resilience

Definition: Resilience is the ability to cope and recover from challenges. Intense negative emotions can overwhelm us and lead to impulsive or harmful actions. Managing them helps us respond thoughtfully rather than react blindly.

Example: Feeling anger after a classmate insults you. If you act on anger immediately, you might yell. But if you manage it, you could calmly explain your side or walk away, avoiding unnecessary conflict.

Use skills and strategies to implement when negative emotions

are overwhelming current thoughts

Definition: These are tools from CBT and DBT to handle strong emotions:

Examples & How to Use Them:

Check the Facts: Ask "Is my thought true?" and consider other explanations.

Example: You think your friend ignored you on purpose. Check facts: maybe they were busy.

Opposite Action: Act opposite to the urge the emotion gives you.

Example: Feeling sad → want to isolate → instead, go for a walk or call a friend.

Wave Skill (Mindfulness): Observe emotions without judgment, let them rise and fall.

Example: Feeling anxious before a test → notice body sensations, breathe, and let the feeling pass.

Problem Solving: If the emotion fits the facts, identify the problem, brainstorm solutions, and act.

Example: Worry about a messy room → make a cleaning plan step by step.

Explain why purposefully cultivating positive emotions is critical to having resilience

Definition: Positive emotions broaden your perspective, improve creativity, strengthen relationships, and build long-term coping skills. They help you recover from stress faster.

Example: Feeling gratitude for a supportive friend can motivate you to connect more with people, giving emotional support when life gets hard.

Understand the need for effective communication in relationships

Definition: Effective communication is sharing your thoughts, feelings, and needs clearly while listening and respecting others.

Why important:

Helps get what you want without causing conflict.

Builds trust and strengthens relationships.

Protects your self-respect and prevents misunderstandings.

Example: Telling a roommate, "I feel stressed when the kitchen is messy. Can we clean it by Friday?"

You clearly express your feelings and request, making conflict less likely.