41st Annual National Wellness Conference Theme: Spotlight on Sustainability June 27 29 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
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
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
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