Xiao Yu, a psychological counselor, is studying cognitive behavioral therapy. If she wants to be more proficient in this psychological technology, she will come to consult.
@ Su Xin Life Design: Just like before starting psychological counseling, we need to be prepared for self-growth.
First of all, we should adjust our mentality, invest in training and benefit from it.
This includes:
First, choose an appropriate challenging question.
You need to consider whether to deal with personal problems or professional problems.
We generally suggest that if you are a novice consultant, you'd better consider the difficult areas related to your work. These problems can be the understanding and application of cognitive behavioral therapy model, the counselor's own confidence and so on.
You need to be aware of yourself and choose the right questions at present to avoid causing strong emotional reactions.
Second, time management.
You need to set aside enough time to make a good plan. It is best to practice at a fixed time. If time permits, each module should be completed within one week, and it takes at least 12 weeks to complete 12 modules.
Third, avoid self-training under excessive pressure or pressure.
If you find yourself dealing with thoughts that make you nervous, it may lead to more pain.
Fourth, ensure your own safety.
If you are sparring with others, you need to establish a clear confidentiality agreement. You also need to distinguish between your reflection in private space and your reflection in public.
In order to ensure safety, we generally suggest to reflect on the process of self-practice in public, rather than the content of self-practice experience. The process of self-practice means "I created a behavior experiment …", not "I am anxious about how to ask my boss for leave, and I feel out of control …".
Fifth, formulate self-protection strategies.
If you feel distressed during the training, you can take a series of grading steps to prevent you from getting into trouble during the training.
For example, when you feel upset, you can discuss this problem with your training partner or communicate with the leader. If the negative emotional reaction is still not alleviated within two or three weeks, you need to see a psychological counselor.
In the whole training process, we should also establish our own reflective ability, which requires us to be prepared, reflect on records and take care of ourselves.
In preparation, we need to plan a fixed reflection time, be prepared to deal with all kinds of strong emotional reactions, be prepared to face inner entanglements, plan to maintain the continuity of training after the holiday, and find a safe place to store our exercise manuals and written reflections.
After making the above preparations, you can enter the process of reflection.
In the process of reflection, we should find a time and place that will not be disturbed or distracted, and adopt breathing exercises or similar mindfulness meditation methods to transition from self-practice to self-reflection.
At this time, we can use images or focus on the feelings of the body to awaken the memory of specific situations and perceive our thoughts and emotions more clearly.
For example, choose a specific situation, feel the most tense moment in that situation, and reconstruct its sensory stimuli in your mind as much as possible, such as atmosphere, sound, smell and so on. And realize how you feel about your body and emotions.
In the whole process, we should be careful not to examine and challenge our own ideas first, but to keep our own ideas and feelings, so as to touch on deeper ideas.
In the whole process, we should also pay attention to possible accidents, such as returning to the old way of existence and always realizing whether we are rethinking ourselves or ruminating.
Thinking rumination refers to repeated passive thinking. People in this state usually think about something repeatedly in their minds, trying to find the right solution, but when they feel that the situation is out of control, they will fall into negative emotions and lose the perspective of solving the problem.
Self-reflection refers to solving problems purposefully in the mainland, focusing more on the perspective of solving problems. It will be more rational and conducive to solving problems.
At the same time, keep pity on yourself all the time, and use the next 12 module to deal with self-criticism ideas. If you find yourself unwilling to do self-reflection or trapped, you can also allow yourself to practice in stages.
In the whole process, you will deepen your understanding and find new connections by connecting your personal experience with your beliefs about yourself, visitors and cognitive behavioral therapy as a psychotherapy model.
Finally, try to connect the personal part with the professional part, and form a back-and-forth reflection mode between "consultant self" and "personal self".
After completing the process of reflection, you can make a self-reflection record. Writing is the core part of the process of reflection, which will produce new understanding. We need to write in the first person and record it truthfully.
Finally, if you don't want to finish a specific task or module next, you can stop at this moment to reflect on your needs and spend some time thinking about what you can do to take care of yourself.
We should not expect perfection, because it is impossible. Please remember that there is no ideal consultant, which we should bear in mind. Everyone is on the road to growth!
I hope today's psychological tips can help you.
Tips:
Today's sharing comes from the personal growth of cognitive behavioral therapists, James Bennitt-Levy and others.
He is a professor of mental health at the University of Sydney Rural Health Center. In his early years, he worked in Oxford Cognitive Therapy Center, and he has rich attainments in cognitive behavioral therapy. He initiated self-experience cognitive behavioral therapy, integrated self-practice into the training and supervision of cognitive behavioral therapy, and instructed hundreds of therapists to use this method.
I am also a psychological counselor with cognitive behavioral therapy orientation, and I am constantly improving cognitive behavioral therapy. In practice, I have also seen many visitors benefit from this therapy and get out of the psychological shadow that has plagued them for many years. I also hope to bring you more cognitive behavioral therapy methods to help them.
# The secret of growth # Article 79
Su Xin, psychological/career counselor: national second-level psychological counselor, career planner, American active parenting lecturer, sandplay therapist, interpersonal relationship counselor, and British mind map tutor.
Case duration 1000 hours, 10 years+management, 5 years+psychology, result-oriented, accompany you to play around the workplace, feel happy at home, design life to be yourself, live simply and enjoy happiness!
This tip comes from "Personal Growth of Cognitive Behavioral Therapists-A Manual of Self-practice and Self-reflection", and I would like to thank you.