Core Topic: The Interplay of Thoughts and Emotions
The key focus for this session is understanding the relationship between thoughts and feelings, a concept familiar to those versed in cognitive behavioral therapy (CBT). We employ the ABC model to illustrate this:
- A (Activating event): An occurrence or situation.
- B (Beliefs): Thoughts about the event.
- C (Consequences): Emotional responses stemming from these beliefs.
Example Exercise: Walking Down the Street
We discuss a scenario where a person sees an acquaintance across the street, waves, but receives no acknowledgment. Participants explore potential thoughts:
- Negative assumption: “They hate me,” leading to increased feelings of depression.
- Neutral or positive assumption: “They probably didn’t see me because they forgot their glasses,” leading to lighter, more understanding emotions.
This exercise highlights how our interpretations of events influence our emotional responses, and vice versa, introducing the concept of mood state-dependent thinking.
Homework Discussion: Pleasant Events Calendar
The homework for this session involves a “Pleasant Events Calendar,” akin to a CBT thought record but with a focus on observation rather than changing thoughts. Participants are asked to:
- Record one pleasant event daily.
- Note associated thoughts, emotions, bodily sensations, and current thoughts during recording.
Mindful Breathing Exercise
We also introduce a mindful breathing practice. This exercise is not aimed at relaxation but at fostering awareness of the breath, guiding participants to gently return focus whenever distractions occur. This practice underscores the dual nature of control over breath and thoughts—both automatic and consciously modifiable.
Home Practice Assignments
For ongoing practice, participants are instructed to:
- Perform the body scan daily.
- Engage in mindful breathing exercises for a few minutes each day.
- Maintain the Pleasant Events Calendar.
- Choose a routine activity (e.g., showering or taking out the trash) to apply mindfulness, differing from the previous week’s activity.