Breakout Presentation Title: How to identify, challenge, and transform our inner critic for a lifetime of sustainable wellness
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1 41st Annual National Wellness Conference Theme: Spotlight on Sustainability June th Breakout Presentation Title: How to identify, challenge, and transform our inner critic for a lifetime of sustainable wellness Objectives: 1) Participants will learn about and understand aspects of the cognitive model, and how it relates to negative self-talk and the inner critic. 2. Participants will learn and understand how to test their evidence about their own selfimposed self-talk and assumptions. 3. Participants will experience and learn experiential mind-body practices they can implement to help maintain their commitment to challenge their own inner critic Outline: 1. Introduction 2. Cognitive Model a. History of CBT and the Cognitive Model b. Using this model can help change our thinking positively ii. The ability to restructure our thinking is within our control 3. Automatic Thoughts a. What they are and how to bring them into awareness b. Understand conditioning c. Learned, ingrained self-imposed assumptions d. Can be both accurate and inaccurate 4. Core Beliefs a. Core Beliefs are at the deeper root of automatic thoughts b. Impacts the lens we experience the world, others, and ourselves
2 c. Need awareness on these beliefs in order to change them 5. Self-talk and the Inner Critic a. Definition of the Inner Critic i. Different then self-reflection or constructive criticism ii. Negative in excess and when maladaptive thinking becomes pervasive iii. Various problems emerge from the Inner Critic a. Sabotages our relationships, careers, and personal ambitions b. Impedes growth or change c. Negative impact on self-esteem and self-efficacy d. Limits engagement in healthy behaviors e. Increases negative behaviors in psychopathology b. Also known as Self-criticism, inner demon, and negative self-talk i. Definition of self-criticism ii. Plays a key role in many psychological disorders iii. Negative self-talk can be paralyzing or increase self-fulling prophecy c. Complex Development of the Inner Critic i. Upbringing and Conditioning ii. Personality and Demeanor a. Perfectionism what is it and how it impacts us i. Defeatist attitude ii. Rigid or extreme thinking iii. Fear of negative evaluation
3 iv. Rules and expectations v. Ingrained and insidious b. Low self-esteem, self-efficacy, self-worth, and insecurity iii. Life Situations i. Blatt s theory of depression vulnerability a. Diathesis stress model b. Negative Life crises interplaying with genetics iv. Various Protective factors can counteract a. Benefits of taking control over the Inner Critic 5. How to Challenge the Inner Critic a. Cognitive Reframing i. What is Cognitive Reframing and how it helps ii. Testing your evidence and Reframe perspective iii. Create opposing habitual cognitive & psychological response (Ulmer et al., 2010). b. Utilize Mindfulness Principles i. Research with Mindfulness on Negative Cognitions ii. iii. Apply mindfulness Principles to inner critic to challenge reality How each principle can help us work with our inner critic c. Challenging Perfectionistic Thinking d. Mind-body practices for sustainable wellness i. Deep breathing ii. Meditation iii. Gentle Yoga
4 e. Practicing Self-compassion and acceptance i. What is Self-compassion and how is it different ii. Utilize self-love and acceptance to create emotional resiliency 6. INTERACTIVE HANDOUT AND EXPERENTIAL ACTIVITIES References: Beck, J. S. (1995). Cognitive therapy: Basics and beyond. New York: Guilford Press. Brown, K. W. & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), Claes, L., Soenens, B., Vansteenkiste, M., & Vandereycken, W. (2011). The scars of the inner critic: Perfectionism and nonsuicidal self-injury in eating disorders. European Eating Disorders Review, 20, Csikszentmihalyi, M. (1990). Flow: The psychology of optimal experience. New York: HarperCollins Csikszentmihalyi, M. (1997). Finding flow: The psychology of engagement with everyday life. New York: BasicBooks. Engel, B. (2006. Healing your emotional self: A powerful program to help you raise your self esteem, quiet your inner critic, and overcome your shame. New Jersey: Wiley Frewen, P. A. (2008). Letting go: Mindfulness and negative automatic thinking. Cognitive Therapy Research, 32, Frost, R. O., Marten, P. Lahart, C., & Rosenblate, R. (1990). The dimensions of perfectionism. Cognitive Therapy and Research, 14, Gilbert, B., & Christopher, M. (2010). Mindfulness-based attention as a moderator of the relationship between depressive affect and negative cognitions. Cognitive Therapy Research, 34, Greene, M. (2008). Master your inner critic: Release your inner wisdom. West Sussex: Melanie Green.
5 Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness (15th ed.). New York: Random House, Inc. Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), Kabat-Zinn, J. (2012). Mindfulness for beginners: Reclaiming the present moment and your life. Boulder: Sounds True, Inc. Law, A., Amundson, N., & Alden, L. (2014). Helping highly anxious clients embrace chaos and career uncertainty using cognitive behavioral techniques. Australian Journal of Career Development, 23(1), Lombardo, E. (2014). Better than perfect. California: Seal Press Mrazek, M. D. (2012). Mindfulness and mind-wandering: Finding convergence through opposing constructs. Emotion, 12(3), Neff, K. (2011). Self-compassion: Stop beating yourself up and leave insecurity behind. New York: HarperCollins Payne, B. R., Jackson, J. J., Noh, S., & Morrow, E. (2011). In the zone: Flow state and cognition in older adults. Psychology and Aging, 26(3), Shapiro, S. L., Carlson, L. E., Astin, J. A., & Freedman, B. (2006). Mechanisms of mindfulness. Journal of Clinical Psychology, 62(3), Sharar et al. (2012). A pilot investigation of emotion focused two chair dialogue intervention for self-criticism. Clinical Psychology and Psychotherapy, 19, Simos, G. (2002). Cognitive behavior therapy: A guide for the practicing clinician. New York: Routledge: Taylor & Francis, Inc. Stinckens, N., Lietaer, G., & Leijssen, M. (2013). Working with the inner critic: Therapeutic approach. Person-centered & experiential psychotherapies, 12(2), Stinckens, N., Lietaer, G., & Leijssen, M. (2002). The inner critic on the move: analysis of the change process in a case of short-term client-centered/experiential therapy. Counseling and Psychotherapy Research, 2,
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