Meta cognitive beliefs - think that worry or anger will protect us. Not really true.
Labelling others is not good for us.
Rude behaviour could be due to their pain.
Logical disputing,- challenging own thoughts
Persuasive disputing - thinking lIke that does not help
Change behaviour- which change cognition
Cognition affects behaviour.
- that task is loathsome
- they won't like me
- ...... all this affect our behaviour
... whIch also affect our thinking
Behaviour Disputing
- experiential learning that our beliefs is actually wrong
- I shouldn't take social risk , awful to be rejected.
- taking small risks to dispute, is helpful.
- I should always appear independent, and in control.
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MINDFULNESS
emotional distress due to current situation
But mostLy anger is about things in past, worry is about future.
- mindfulness is being in the present, pretend to be an external observer.
- pick up truth from noise.
- non judging during mindfulness exercise.
- observe with curiosity.
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Internal Discrepancy monitor
- mismatch between current and desired states, causing distress.
- rumination- think one's way out of problem, but does not work.
- try to notice when we are runinating, and get out of it.
Defusing
- notice they are just thoughts, not really reality.
BenefiTts of mindfulness
-Metacognitive awareness, notiCE our own thoughts.
- reduction of recurring thought process.
- greater ability to tolerate pain.
Apps - head space.
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