Crisis Mode – GOODSTUFF

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REFERENCE
ELEPHANT/RIDER MODEL
- 1 Elephant/Rider Model
- 2 The Elephant…
  - 2.1 Training the Elephant
  - 2.2 Retraining the Elephant
  - 2.3 Feeding the Elephant
  - 2.4 Bias in the Elephant
- 3 The Rider…
  - 3.1 When the Rider Leads!
  - 3.2 Rider Modes
    - 3.2.1 Observing Self
    - 3.2.2 Processor Self
    - 3.2.3 The Inner Lawyer
  - 3.3 Bias in the Rider
- 4 Psychological Skills…
  - 4.1 #1 Psychological Skill
    - 4.1.1 Why Sitting Quietly
    - 4.1.2 Why SQ Works
    - 4.1.3 Ways to Engage SQ
  - 4.2 Self-Awareness
    - 4.2.1 The Observing Self
    - 4.2.2 Defusion
  - 4.3 Self-Regulation
    - 4.3.1 Step Back
    - 4.3.2 Acceptance
    - 4.3.5 Self-Talk
    - 4.3.7 Critical Thinking Skills
  - 4.4 CBT in the ERM
    - 4.4.1 Using CBT
  - 4.5 Workability
  - 4.6 Effective Criticism
  - 4.7 Appeal to the Elephant
- 5 Awakening…
  - 5.1 Conditioning
  - 5.2 Ignorance
    - 5.2.1 More on Ignorance
  - 5.3 Delusion
    - 5.3.1 The Elephant Duped
    - 5.3.2 A Dichotomy Disorder…
    - 5.3.3 The Wrath…
    - 5.3.4 Types of Delusion
SITTING QUIETLY
- Sitting Quietly
- 1 Self-Care…
  - 1.1 On Being…
  - 1.2 On Well-Being…
  - 1.3 On the Big Rocks…
  - 1.4 On Integrity
  - 1.5 Your North Star
- 2 Relaxation…
  - 2.1 Abdominal Breathing
  - 2.2 Box Breathing
  - 2.3 Relaxation Response
  - 2.4 A Calming Intervention
  - 2.5 Muscle Relaxation
- 3 The Observing Self…
  - 3.1 Using CBT
- 4 Defusion…
  - 4.1 …With Thoughts
  - 4.2 Getting Rid Of…
  - 4.3 …With Feelings
  - 4.4 …With Difficult Feelings
  - 4.5 …When Distressed
- 5 Acceptance
  - 5.1 Acceptance 101
LIFE PRACTICES
- Life Practices…
- 1 Self-Care
- 2 Well Being
- 3 Sitting Quietly
- 4 Personal Growth
  - 4.1 Awakening
  - 4.2 The Examined Life
  - 4.3 Goal Setting
- 5 The Habit of Discovery
- 6 Altruism (“Their-Care”)
COGNITIVE BEHAVIORAL THERAPY
- Change the World…
  - – The Captain
  - – The Subway
- Introduction to CBT
- Using CBT
- CBT Basic Concepts…
  - – Thoughts vs Feelings
  - – Core Beliefs & Conditioning
  - – Why We Learn
  - – Psychological Skills
- Defense Mechanisms
- Common Distortions
- Automatic Thoughts (ATs)
  - – Questioning ATs
  - – Examples of ATs
- Disputation Strategies
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TRY ONE OF THE FOLLOWING:

STEP BACK

which means

1. PULL BACK from this present moment NOW(!)...

...and PUT YOUR FOCUS on THE NEXT FEW BREATHS...

2. Then...ENGAGE YOUR RIDER (i.e., think!)...which means:

3. LOOK AT...

...what is really happening here?

4. And now, ask yourself and DECIDE:

What can I do, at least for now, to best address this...

STEP BACK ------ Close ------

START with "0" on the Inhale...

...then say (silently to yourself) "1" on the Exhale,

and then "2" on the next Inhale...

..."3" on the Exhale, and so on...

When you get to "10" (an inhale) use "0" on the Exhale...and continue with "1" on the Inhale...

..."2" on the Exhale and so on...

...finishing this second count with "10" as the exhale.

______

Good! Now return to the "AND THEN CONSIDER" menu below and decide what next to do...

START with "0" on the Inhale...------ Close ------

GROUND YOURSELF

By naming 5 objects you can see...

Now name 4 kinds of transportation...

Name 3 places you'd like to visit...

Name 2 shows you liked as a kid ...

Name 1 childhood friend...

______

Good! Now return to the "AND THEN CONSIDER" menu below and decide what next to do...

GROUND YOURSELF...------ Close ------

AND THEN CONSIDER:

PROCESSING

How does one effectively manage a crisis? Usually by confronting it.

The best "how" of course depends on the type or nature of the perceived struggle...

If this is one of having difficult thoughts, try this...

If it's one of low mood or negative rumination, try this...

IS THERE A NEED to PROCESS...------ Close ------

HEALTHY DIVERSION...

means doing something that requires mindful engagement.

For example: reading (just about anything); watching a favorite movie; playing a game, whether board, card, or video; engaging a hobby (i.e., something you like to do, such as gardening, baking, painting); or cleaning (yeah, cleaning - your space, place, home!).

Try Engaging in HEALTHY DIVERSION...------ Close ------

A WORKOUT...

that involves heavy, intense exercise can make one feel a whole lot better.

Actually - just going for a walk can make you feel better...

Try a SERIOUS WORKOUT...------ Close ------

THEIR-CARE...

is another way to engage in positive, constructive, healthy diversion, by taking you away from the crappy way you're feeling to - guaranteed(!) - a better place. More on this here...

Engaging THEIR-CARE...------ Close ------

REMIND YOURSELF...

...of some enduring truths:

1. Time passes, things change...tomorrow will be different...

2. If you can't remember it, forget it...

3. Conflict and struggle are part of life...and - while we don't appreciate it in the moment (like this moment) - they do in fact make us stronger...

4. You really can - YOU...REALLY...CAN - make a difference.

5. In our reactions we don't have much say - it's all Elephant...and it's going to be fight/flight/freeze/or fuck it. But for here, now, the critical question becomes, "What's our Rider (going) to do?" Because, as the prior point points out...

or, REMIND YOURSELF...------ Close ------