Abc's Of Learning
Chapter 9 Outline
Methods For Changing Affect
1. Changing Emotions by Using the DIE Model
A. Part One- used to identify the thoughts and emotions involved.
⢠Data (facts)
⢠Interpretation (thoughts or beliefs)
⢠Emotional Response (affect)
B. Part Two- illustrates how to change a negative emotional response by changing the thinking that is causing it.
⢠Disputation- challenging distorted thinking and dysfunctional beliefs in order to diminish a negative emotional response.
⢠Exchange- Distorted thinking and dysfunctional beliefs are replaced by specific, accurate, non-judgmental, and balanced thoughts in order to diminish a negative emotional response.
⢠Practice- A step in the DIE Model in which exchanges thoughts are rehearsed.
C. Part Three- teaches us how to deal with the negative aspects of reality through coping and reframing.
⢠Coping is focusing on our personal resources and using them to adapt to a negative situation. Or adjusting to negative data.
⢠Reframing- focusing on the positive aspects or benefits of negative data.
2. Changing Sensations and Emotions By Using Relaxation
⢠Being extremely tense, uptight, or nervous often interferes with our personal goals.
⢠Deep Breathing Relaxation- a breathing pattern that reduces negative affect by using the lower part of the lungs.
â' Sit or stand up right
â' Inhale and exhale through the nose
â' Fill the lower portion of the lungs while inhaling by pushing the abdomen outward and allowing the chest to move slightly forward.
â' Hold breath for a few seconds
â' Exhale slowly and pull in the abdomen a bit more
Progressive Relaxation- a procedure for reducing stress and muscle tension by contracting, tensing, and relaxing various muscle groups throughout...
View Full Essay