Episode Resources:
Dr. Hannah S. Pakiam's research
A few "monkey's" to be aware of:
- “All-or-nothing”:
- Thinking in extremes, that things are either all good or all bad
- “Less-than”:
- Comparing yourself and your situation to others and seeing yourself as less-than
- “Just-the-bad”:
- Seeing only the bad in a situation
- “Guilt-bearing”:
- Thinking in words like should, must, ought or have to
- “Labeling”:
- Attaching a negative label to yourself or someone else
- “Fortune-telling”:
- Predicting the worst possible outcome for a situation with little or no evidence for it
- “Mind-reading”:
- Believing you know what other people are thinking even though they haven’t told you
- “If-only-and- I’ll-be-happy-when”:
- Arguing with the past and longing for the future
- “Blaming”:
- Blaming others for your problems
Real strategies to implement:
- Awareness of what your monkey is feeding you
- Truth vs emotion test
- Write out the truth, repeat it back to yourself, post it where you can see it daily
- Therapy, Coaching & other resources
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