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Michael Sweeney, Ph.D.Metropolitan Center for
Cognitive Behavior Therapy
Emotions
Emotions matter
Manage your emotions or they will manage you
Mood is made form ingredients
Strategies
Thoughts
Behavior
Social connectedness
THOUGHTS
Thought → Feeling → Behavior
Thought
FeelingBehavior
DistractionThe lost gift of distraction
Cheerleading
Planning
Calm First – Plan Second
Cognitive Restructuring
Thought → Feeling → Behavior
Thought
FeelingBehavior
Mindfulness
Paying attention to your current experience with kindness and curiosity.
Present, Past, Future
Anxiety lives in the future, depression relies on the past, neither does well in the present.
BEHAVIOR
Sleep
Diet
Exercize
CONNECTEDNESS
Proximity
Socialize
Ø A burden that is shared is halved; a joy that is shared is doubled
Ø They cant all be Covid conversations
Kindness
Ø Before you embark on a journey of revenge, dig two graves. Ø Confucius
Feeling of Accomplishment
Ø DeadlineØ House cleaning
Involvement Beyond Oneself
Gratitude
Laughter
Emotions Management Checklist Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cognitive Interventions Proximity
Distraction Cheerleading
Planning Cognitive Restructuring
Mindfulness
Behavioral Interventions Sleep
Diet Exercise
Connectedness Socialize
Romance Kindness
Feeling of Accomplishment Involvement Beyond Oneself
Gratitude Laughter
Overall Satisfaction (1-10)
Michael Sweeney, PhD, DirectorMetropolitan Center for Cognitive Behavior Therapy
30 E. 76th Street at Madison [email protected]
Thank you!
Our MCBT Team
