Lektion 1
The ABCDEs Of REBT: Decoding Your Beliefs
In this lesson, through a rollercoaster analogy, we understand the ABCDEs of REBT, which explain how events (A) trigger beliefs (B), affecting our emotions and actions (C). We also get a glimpse of the basic philosophy of CBT. Overall this lesson explains the different terminology of the therapeutic approaches along with how these components interact with each other.
Lektion 2
How Beliefs Affects Us: The 4-Step Cycle Part 1
Our brains, though remarkable, often don't show us the world as it is. In this lesson, we will cover how our brains use shortcut, like an energy-efficient supercomputer to process information quickly, but these shortcuts can lead to biases. These biases can creep in at four stages. We will be covering the 1st stage in this lesson which is Attentional bias. This bias influence what we focus on, hence strengthening our limiting beliefs while disregarding contradictory evidence.
Lektion 3
How Beliefs Affects Us: The 4-Step Cycle Part 2
In this lesson, we will cover the other biases. We will explore how memory encoding and retrieval biases maintain our limiting beliefs as Memory encoding bias involves storing only belief-aligned information and Memory retrieval bias involves recalling only beliefs-linked memories. Finally, we unveil the self-fulfilling prophecy, illuminating how our beliefs influence our actions and outcomes, hence turning beliefs into reality. Understanding this cycle empowers us to interrupt automatic thought processes and take control of our responses.
Lektion 4
The Mental Tree: Understanding Automatic Thoughts
In this lesson, we explore cognition's three levels using a tree metaphor: branches for automatic thoughts, trunk for rules, and roots for core beliefs. We will explore the very 1st level in the lesson which is Automatic thought. Automatic thoughts are like thought bubbles that seem to pop up in our head in any given situation. By recognizing these thoughts, we shed light on hidden mental processes, paving the way for profound self-understanding.
Lektion 5
The Mental Tree: Understanding Intermediate Beliefs
As we explore the layers of cognition in our minds, in this lesson we move one step further from automatic thoughts to intermediate beliefs. Intermediate Beliefs are life guidelines, shaped by experiences. They are categorized into rules, attitudes, and assumptions. Through guided visualization, we will understand & challenge these beliefs in this lesson. We will also reflect on coping strategies that stem from these beliefs, paving the way for transformation.
Lektion 6
The Mental Tree: Understanding Core Beliefs
In this lesson, we will learn that Core beliefs are the fundamental ideas you have about yourself, others, and the world. They're like directors of your mental show, influencing your thoughts, emotions, and actions. These beliefs often form in childhood and become deeply ingrained. They're the roots of your mental tree, tough to change because they shape your entire worldview.
Lektion 7
Identify Your Healthy Beliefs
In this lesson, we explore the first of two types of beliefs: Healthy and Unhealthy. Healthy beliefs help us navigate life's challenges and aren't solely about positivity. Healthy beliefs involve Effectiveness, Lovability, Worthiness, self-acceptance, high frustration tolerance, and realistic preferences.
Lektion 8
Types Of Unhealthy Beliefs
This lesson guides you through a checklist of common limiting beliefs that can affect various aspects of life. By considering these statements in different life contexts, you can identify if any resonate with you. Unhealthy beliefs are rigid and hinder our goals. Unhealthy beliefs often involve Helplessness, Un-lovability, Worthlessness, demanding absolutes, making situations awful, low frustration tolerance, and self-downing, other-downing, or life-downing thoughts. Identifying the category helps in pinpointing triggers for persistent core beliefs and increasing awareness of when these beliefs become active.
Lektion 9
Practical Tips: How To Use Upcoming Techniques
In this lesson, we revisit the ABCDEs equation, emphasizing the importance of beliefs in shaping our emotional reactions. The steps to work on beliefs involve identifying the Activating Event (A), emotional response (C), and then the underlying Beliefs (B). Recognizing that beliefs often remain hidden beneath emotions and behaviors, we explore the significance of labeling them as beliefs rather than accepting them as facts. I have provided instructions about how to go through the various upcoming strategies to identify limiting beliefs, along with a reminder to see your triggers as opportunities to uncover and understand these beliefs.
Lektion 10
Technique 1: Do You See A Theme ?
In this lesson, you will be guided to recognize recurring thought patterns and use emotions as clues to uncover your beliefs. By combining journaling and imagination, they explore upsetting situations and your associated negative thoughts. This process helps you identify common themes and beliefs that underlie your thoughts.
Lektion 11
Technique 2: Going Down The Spiral
The Downward spiral technique is a powerful method for uncovering core beliefs. Through a series of probing questions, you peel back layers of thought to reveal the essence of your beliefs. The questions dig into the meaning of your thoughts, helping you understand and identify deeply held core beliefs that influence your emotions and behaviors.
Lektion 12
Technique 3: Roadblocks To Your Goals
This lesson explores the concept of how limiting beliefs that create boundaries in your life. It delves into how these beliefs hinder progress toward desired goals. Participants are encouraged to identify these beliefs by paying attention to inner doubts and fears associated with their goals. The lesson emphasizes uncovering both the downsides and upsides to achieving or not achieving these goals.
Lektion 13
Technique 4: Word Associations
In this lesson, we explore the concept of word association and how our brains naturally connect words and ideas based on our experiences and memories. Through a word association game, individuals uncover limiting beliefs by jotting down immediate associations with specific words. This exercise helps reveal underlying beliefs that may be influencing their lives.
Lektion 14
The Origins Of Limiting Beliefs: Unveiling The 'Who' Behind Them
In this lesson, we explore the origins of our beliefs and how they're often shaped by the influence of others, particularly during childhood and early adulthood. By reflecting on significant people in our lives and their impact on our beliefs, we can gain awareness of these limiting beliefs. This exercise is not about assigning blame but understanding the source and taking responsibility for reshaping our beliefs and lives for the better.
Lektion 15
The Origins Of Limiting Beliefs: A Journey Through Your Life Events
In this lesson, We explore how early events and past experiences shape core beliefs, emphasizing that interpretations of these experiences matter. Participants engage in a guided visualization exercise to trace back to the initial moments when these beliefs took root, providing insights into their development without assigning blame.
Lektion 16
Finalising Your List Of Limiting Beliefs For Transformation
The lesson provides a set of questions to help you determine if a belief is worth addressing, considering factors like emotional impact, belief strength, and alignment with various life areas. This prepares you for Part 2 of the course, where you will work on challenging and replacing these limiting beliefs.
