Tag Archives: Cognitive Behavior Modification

Creating Productive Thought Patterns

Albert Ellis

Albert Ellis

Leaders’ actions actions are influenced by unspoken self-talk.
Sometimes, these thoughts are self-critical and provoke anxiety.

Aaron Beck

Aaron Beck

Cognitive Behavior Therapy (CBT), developed by University of Pennsylvania’s Aaron Beck, provides a systematic way to notice and restructure “irrational self-talk.
Similar approaches were developed by Albert Ellis in Rational-Emotive Therapy (RET), and David Burns in his synthesis of CBT and RET.

David Burns

David Burns

Arizona State University’s Charles Manz and Chris Neck  translated these self-management processes to managerial development.
They outlined a Thought Self-Leadership Procedure as a five-step circular process:

Charles Manz

Charles Manz

1. Observe and record thoughts,

2. Analyze thoughts for potential errors in reasoning (jumping to conclusions, exaggeration),

3. Substitute alternate positive, realistic, plausible, acceptable thoughts,

4. Monitor personal reactions to these thoughts,

5. If more negative thoughts appear, continue to substitute the more productive thoughts.

Screenshot 2023-03-04 at 10.06.57

John Crimmins

John Crimmins

Other recommendations to manage thoughts about stressful situations were distilled by John Crimmins of Behaviour Institute in coaching people at work.

He suggested asking the following questions:

  • How do I know if this thought is true?
  • What evidence do I have to support this thought or belief?
  • How can I test my assumptions/beliefs to find out if they’re accurate?
  • What would a trusted friend say about these thoughts?
  • How is this thought helpful now?
  • What other ways that I can think about this situation?
  • What would a friend say when I blame myself in this situation?
  • What would I say to a friend who was in this situation?
  • What would a friend say to me when I take this situation personally?
  • How can I consider this situation on a continuum rather than in either-or terms?

-*What practices do you use to develop and apply productive thought patterns?

©Kathryn Welds

Non-Verbal Behaviors that Signal “Charisma”

Olivia Fox Cabane

Olivia Fox Cabane

Olivia Fox Cabane defines charismatic behaviors as managing internal states and beliefs through self-awareness, emotional self-management to focus on others and “make them feel good,” in her book, The Charisma Myth: How Anyone Can Master the Art and Science of Personal Magnetism.

She identified four types of “charisma:”

o Focus: Presence, listening intently, confidence
o Visionary: Belief, confidence, inspires others
o Kindness: Warmth, confidence, eye contact, compassion/self-compassion, gratitude, goodwill, enable others to feel important and heard through asking open-ended questions, redirecting focus to other with question about opinion
o Authority: Power, status, confidence, appearance/clothing, “take up space” posture, reduce number of non-verbal reassurances (nodding)

Her book considers three key contributors to “charisma”:

o Presence – mindful attention, patient listening, avoiding interruption

o Power – appearance, clothing, occupy space, positive wording (avoid “don’t”), placebo effect

o Warmth – chin down, eye contact, Duchenne smile (mouth corners, eye corners), gratitude, compassion, appreciation to counteract “hedonic adaptation”

In an interview, Fox Cabane offered three “quick fixes” to amplify perceived “charisma”:

• Lower the intonation of your voice at the end of your sentences (no Valley Girl talk…)
• Reduce the speed and rapidity of nodding
• Pause for two seconds before you speak

She offered a number of self-management and communication tips, including a review of Cognitive Behavior Modification practices:

o Destigmatize Discomfort-Dedramatize
o Neutralize Negativity by disputing thoughts
o Rewrite Reality with cognitive reappraisal-reframing

Other reminders include:

• Increasing resilience by expanding the personal “comfort zone”
• Employing mental rehearsal through visualization
• Adopting equanimity, “radical acceptance”, calm
• Increasing impressions of similarity by increasing subtle mirroring of phrases, posture, gestures (such as handshake)
.Investigating appropriate attire, match level of formality/informality
o Delivering value: entertainment, information, good feeling
o Inhaling through nose to avoid anxious, breathless sound
o Using as few words as possible; be succinct; illustrate with imagery, metaphor, analogy, story, compelling statistics relevant to the listener
o Expressing appreciation for specific help, influence; identify positive impact, and context in which it came to mind
o Avoiding verbal “distractors”: “um”, “ah”, “you know”
o Breathing to avoid self-generated anxiety: ”Pause-Breathe-Slow Down”

-*Which elements of Power, Presence, and Warmth have you observed among the most “charismatic” people you know?

©Kathryn Welds