Episode Resources:

Dr. Hannah S. Pakiam's research

A few "monkey's" to be aware of:

• “All-or-nothing”:
• Thinking in extremes, that things are either all good or all bad
• “Less-than”:
• Comparing yourself and your situation to others and seeing yourself as less-than
• “Just-the-bad”:
• Seeing only the bad in a situation
• “Guilt-bearing”:
• Thinking in words like should, must, ought or have to
• “Labeling”:
• Attaching a negative label to yourself or someone else
• “Fortune-telling”:
• Predicting the worst possible outcome for a situation with little or no evidence for it
• “Mind-reading”:
• Believing you know what other people are thinking even though they haven’t told you
• “If-only-and- I’ll-be-happy-when”:
• Arguing with the past and longing for the future
• “Blaming”:
• Blaming others for your problems

Real strategies to implement:

• Awareness of what your monkey is feeding you
• Truth vs emotion test
• Write out the truth, repeat it back to yourself, post it where you can see it daily
• Therapy, Coaching & other resources

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