A Simple Technique for Dealing with Overwhelming Negative Thoughts and Feelings

Sometimes feelings and thoughts can overwhelm us. We might feel totally consumed by an emotion. The way we describe and give an account of these thoughts and emotions are important. However language is imprecise and doesn’t always do justice to the way we think or feel. In this post I offer a simple technique (that I use in my coaching practice) that may help when we feel encompassed by our thoughts and feelings. It’s based on appealing to the different parts of you. It won’t effect a miracle but it may help to usher in a little hope.

Broaden and Build

Book: Unlock Your Confidence by Dr Gary WoodIn times of stress we think in terms of absolutes. In the classic ‘fight or flight’ survival mode we draw on a limited range of options. If it feels like an emergency we don’t have time to consider all options. By contrast when we are more relaxed we are able to access a broader range of cognitions. This is the essence of Barbara Frederickson’s Broaden and Build theory of positive emotions. In everyday life we speak about ‘taking a deep breath’ before tackling a challenging task. This is the basis of meditations and mindfulness techniques that abound and something I discuss in greater depth in my book Unlock Your Confidence. However, I am concerned with linguistic techniques here.

Partitioning the emotion

One technique I use with my coaching clients, I borrowed from the theory and practice of focusing, initially created by Eugene Gendlin (and developed by Ann Weiser Cornellsee link below for her book). It’s a form of body-mind therapy that has the individual look inwards to listen to the messages the body gives us. Through the process, people describe the feeling and basically free associate. Part of the process involves naming the part of the body from which the feeling appears to emanate and use the phrase  ‘part of me’. So instead of ‘I’m angry’, you would say ‘part of me is angry’. This seems an accurate representation of what we often do when experiencing mixed emotions, especially in relation to relationships with loved ones. Yes we love them but part of us is sometimes infuriated by them.

Once you have partitioned the feeling, it immediately invites you to consider the part or parts of you that are not feeling a particular way.  In coaching sessions it helps the client consider their issues from a broader range of internal perspectives. Invariably the dialogue follows the pattern ‘You know, yes part of my is angry and rightly so and secretly part of me is relieved or delighted’ and so on. Using ‘part of me’ acknowledges that we are multi-faceted beings and that cannot be reduced to black and white, either-or states. It doesn’t deny the feeling. It acknowledges it  in a way that allows other aspects of your experience to have a voice too. It helps to provide a useful platform from which you can move forward. Together with other solution-focused principles it can help break the stronghold of overwhelm. As with any technique, it becomes more effective if you make it a habit, not use it when you need it. It’s a way in which our language shape our thoughts and build our confidence (and esteem) by revealing all aspects of ourselves.

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  • If you want to find out more about focusing, check out Ann Weiser Cornell’s excellent book: The Power of Focusing (see on Amazon UK or Amazon.com

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About the author

Picture: Dr Gary Wood author of Unlock Your ConfidenceDr Gary Wood is a social psychologist and life coach. He is author of Unlock Your Confidence which is based on his confidence-building workshops. Gary is based in Birmingham and Edinburgh where he runs his own training and coaching practice and research consultancy. He also offers coaching through Skype. Contact Gary to see how his solution focused (life) coaching approach would benefit you or your organization.

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7 Attitudes Towards Human Nature and How They Affect Self-Esteem

For his classic book Assumptions about Human Nature, social psychologist Lawrence Wrightsman conducted extensive research into how we judge human nature and the social world. Other commentators on his research have argued that the ‘self-accepting’ (higher self-esteem) person tends to view the world as a friendlier place than does the self-rejecting person (lower self-esteem). In this post we consider seven attitudes about human nature:

  1. Agree or disagree? People are basically honest and trustworthy.
  2. Agree or disagree? People are basically altruistic and try to help others.
  3. Agree or disagree? People have a lot of control over their lives.
  4. Agree or disagree? People have a good idea of their strengths and weaknesses.
  5. Agree or disagree? Most people will speak out for what they believe in.
  6. Agree or disagree? You can’t accurately describe a person in a few words (that is, people are simple to understand)
  7. Agree or disagree? People’s reactions differ from situation to situation (people are unpredictable)

Black-and-white thinking indicates a degree of cognitive inflexibility and has been implicated in emotional issues (disturbance). Challenging this kind of binary thought is a key principle in Cognitive-Behavioural Therapy (CBT) and in life coaching based on the CBT model. One of the techniques is to explore exceptions to the ‘rule’.

Begin by asking the following questions:

  1. Do your responses (to the 7 attitudes) make for a safe and friendly world or an unsafe and hostile one?
  2. How do these attitudes shape your social interactions, especially in relation to confidence building?
  3. Which of these attitudes are most likely to act as an obstruction to your personal development and goals?

Consider each attitude in turn and explore exceptions to the attitude, such as, ‘People have a lot of control over their lives’. Consider the ways however small where you have control over your life. Also considering ‘People have a good idea of their strengths and weaknesses’. What are your strengths? Continue through the seven attitudes to consider exceptions to all attitudes that have a less favourable view of human nature. Each time consider how each attitude impacts on your self-acceptance (esteem).

Book Cover: Unlock Your Confidence by Dr Gary WoodIn my coaching practice, I take a solution-focused approach which means that we focus on strengths and opportunities. As a client you will also look at your values, the principles and ideals you stand for in life. One of the challenges is to consider how attitudes and actions support your values and in turn support your goals. In confidence coaching (and in my book Unlock Your Confidence) a key theme is to consider how attitudes impact on confidence and esteem.

In solution focused coaching there is a maxim: the viewing influences the doing, and vice versa. This means that how we view ourselves, how we view the world and how we view other people, will influence what we do with our lives, our actions. The literally meaning of ‘attitude’ is ‘fit and ready for action’. Having the courage to take action is at the root of confidence.

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If you enjoyed this post and found it useful:

About the author

Picture: Dr Gary Wood author of Unlock Your ConfidenceDr Gary Wood is a social psychologist and life coach. He is based in Birmingham and Edinburgh where he runs his own training and coaching practice and research consultancy. He is author of Unlock Your Confidence which is based on his confidence-building workshops. Contact Gary to see how his solution focused coaching approach would benefit you or your organization.

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