Cognitive Behavioral Therapy


Overcoming The Stereotype Threat

Steele shows how educators might overcome stereotype threat with practically implementable research findings, including:

  •  self-affirmation within grade school, 
  • multiracial group talks on college campuses, 
  • reinforcing that challenges are learnable and ability is not “fixed,” 
  •  altering methods by which critical feedback is provided.


How Stereotypes Affect Us (And What We Can Do)


What To Do Once You Notice Cognitive Distortions
  • Keep in mind that the way that you think about situations depends largely on your mood. 
  • Remember that your feelings are not facts! Your feelings mirror the way you think, and if your thinking isn’t accurate, your feelings will not entirely reflect the truth. 
  • Identify thoughts that may be contributing to your feeling anxious, depressed, or angry. 
  • Evaluate your negative thoughts by reviewing the evidence for and against them. 
  • Practice, and be patient with yourself. Identifying and talking back to distorted thoughts is a skill that takes time to develop.



Cognitive Distortions and What to Do About Them


What Does Assertiveness Training Encourage?

Assertiveness training teaches more than just how to be assertive. Assertiveness training teaches people how to handle tense situations without being confrontational but also without giving up their personal autonomy. 

When people know that their needs matter and that they have the right to prioritize their own needs they can listen to others and communicate clearly and openly without being combative but also without letting themselves be manipulated. 

Assertiveness training encourages people to speak up for themselves and make their feelings known. 



What is Assertiveness Training?


Non-Assertive Communication

People often confuse aggression with assertiveness, but they are very different. In aggressive communication, you are placing your own rights and needs above the rights and needs of others. Aggressive communication does the following:

  • Forces your opinions on others
  • Does not allow compromises
  • Damages relationships

Passive communication is when you place the rights and needs of others above your own. Passive communication does the following:

  • Allows for someone to be bullied or ignored
  • Leads to low self-esteem 



How to Practice Assertive Communication - The Cognitive Behavior Therapy Center of Southern California


Causes of Lack of Motivation

When we think about motivation, we rarely consider what is going on and where it comes from until we no longer have it to rely on. As it lowers, you may begin to feel agitated and lose focus on the things that are important to you; you may also self-isolate and begin to feel angry.

Causes for low or no motivation may include:

  • Feeling overwhelmed or stressed out
  • Lack of interesting activities with which to engage
  • Constantly doing things for others but not taking time for yourself
  • Difficulty changing your perspective
  • Challenging recent events events
  • Genetics
  • Depression