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Recognizing the power of our thoughts and how they shape reality

metathinking

fast, automatic, intuitive, and emotional, handling daily, routine decisions unconsciously

System 1

slow, analytical, and effortful, used for complex problem-solving, rational reasoning, and conscious decision-making

System 2

Some beliefs might not be based on evidence, but we continue to consider them as “truths.”

COGNITIVE BIASES

Lives through the moment

Experiencing self

Writes, reads & replays your autobiographical history

Remembering self

People judge an experience largely based on how they felt at its PEAK and its END…

PEAK END RULE & DURATION NEGLECT

When people are asked to judge the probability that an object or event belongs to a category

REPRESENTATIVENESS

Tendency to listen, trust, search for, interpret, & accept information that will confirm one’s pre-existing beliefs and ignoring information that will challenge

CONFIRMATION BIAS

Probability of adopting a belief increases if more people agree; group thinking

BANDWAGON EFFECT

The tendency to recognize biases in others but fail to see them in oneself

BLIND-SPOT BIAS

When people underestimate how long tasks will take, even if they’ve done similar tasks before.

PLANNING FALLACY

Believing past events were predictable after they happened.

HINDSIGHT BIAS

When we assume that because someone is physically attractive, they must also have other positive traits (like intelligence, kindness, or competence)

HALO EFFECT

reluctancy to abandon a strategy or course of action because they have invested heavily in it, even when it is clear that abandonment would be more beneficial

SUNK COST FALLACY

with every repetition of a thought or an emotion, we reinforce a neural pathway. with each new thought, we begin to create a new way of being.

Neuroplasticity

Capacity to identify and manage emotions, as well as being sensitive to the emotions of others

Emotional Intelligence

Ability to put feelings into words with specificity and precision

Emotional Granularity

To stir up, to be excited, to get agitated

Emovere

A subjectively experienced mental state towards an object, typically accompanied by physiological and behavioral reactions

Emotions

Group of related emotional states

Emotion Family

Belief: Violation of boundaries; violation of rights

Function: To protect the rights of others and to protect our own boundaries

Fear

Belief: Suffering loss (of someone, or something; sense of self-worth or identity)

Function: To signal to you to acknowledge the loss and mourn it; it tells you that you might need to reach out to people

Sadness

Obsession with positive thinking

Dismissing negative emotions and responding to distress with false reassurance rather than empathy

TOXIC POSITIVITY

• Motivate future behaviors

• Survival Mechanism

• Influence thoughts

INTRAPERSONAL FUNCTIONS OF EMOTIONS

Emotions facilitate behaviors from others and vice versa

INTERPERSONAL FUNCTIONS OF EMOTIONS

Maintain a balance in emotional reactions regardless of the situation

Emotion Regulation

ABC Model

• Activating event

• Beliefs

• Consequences

An event, situation, or stimulus that triggers and emotion

Activating Event

Evaluation and interpretation of the event, which may be rational or irrational

Beliefs

• Emotional response

• Physical and bodily reactions

• Behavior and actions

Consequences

Select the situation to manage emotions (approach a situation to experience it or avoid the situation to not experience it)

SITUATION SELECTION

You are already in the situation

You can still modify the situation or the external environment to turn the situation around or change its emotional impact

SITUATION MODIFICATION

Redirect focus or attention to reduce the intensity of painful emotional experiences

ATTENTIONAL DEPLOYMENT

direct thoughts & attention to potentially negative future events; can

downregulate emotions & problem solve but incessant of this can be

maladaptive

Worrying

maladaptive as attention is kept on the causes or symptoms of distress

Rumination

divert/intentional replace attention by looking at, thinking about, or doing something else to regulate

Distraction

Trying to push away distressing thoughts by redirecting attention to unrelated content

Thought suppression

Reappraisal of the meaning of an event or situation

Cognitive change

Influencing physiological, experiential, and behavioral responses directly

RESPONSE MODULATION