Goals

In today's episode of The Social Work Journal, we dive deep into numerous aspects related to goals. A goal is the object of an individual's ambition, endeavor, or desired outcome. On the other hand, one's goals must contain specific characteristics to achieve their intended results. Throughout this episode, Deltom shares her knowledge and experiences regarding various topics pertaining to creating goals, accomplishing them, and everything in between. Furthermore, she illustrates how she practically incorporates this learned information and skills into her daily routine.

[00:12] Goal-Setting Theory - To truly comprehend what a goal is, we must first examine the goal-setting theory. Deltom elucidates each feature discussed in goal-setting theory in broad strokes.

[06:06] SMART Goals- Deltom outlines the components of SMART goals which she illustrates with the help of her own experiences as examples.

[10:30] Motivational Quotes – Citing several motivational quotes, Deltom expresses her opinions on the efficacy of motivational quotes.

[14:30] Impact – Deltom shares her views on why motivational quotes are so popular and influential in our lives.

[18:02] Failures - Deltom explains several reasons behind people failing to fulfill their goals, citing an article she read.

[23:55] Personal Goals – Sharing her experience with the podcast, Deltom talks about how she embeds explained knowledge into her everyday life.

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Quotes:

"Often, people are more successful with goals when they share those goals with other people because that makes the goal real and helps you solidify that you are going to follow through with this goal."

"You want to focus on mastery goal orientation rather than performance goal orientation."

"If you do not understand what obstacles may come your way, so that you can plan how you're going to overcome those obstacles, then you're not going to be successful.”

In today's episode of the Social Work Journal, we talk about beliefs. It is the acceptance of something's existence or veracity despite the absence of evidence. Deltom shares her knowledge and experiences in this episode about how beliefs can be both powerful and enticing as well as devastating and crippling. Moreover, she explains how we may genuinely discover ourselves, evolve, and change into something beautiful by challenging those ideas.

[00:22] Belief – Deltom outlines what belief is and how it is related to culture.

[00:59] Factors Impact Your Beliefs – Deltom, citing a peer-reviewed journal, highlights various factors that contribute to the formation of your beliefs.

[04:01] Beliefs Become Catastrophic – Deltom illustrates how beliefs can be devastating by referencing John Allen Chau's voyage to North Sentinel Island and her own experience.

[08:12] Belief Perseverance - Deltom explores why people adhere to their views using the concepts of belief perseverance and cognitive immunization.

[08:36] Memory bias – At times, we cling to particular memories simply because they are more pleasant than others. Deltom emphasizes this point by discussing the influence of our memories and brain on our beliefs.

[09:40] Biases - Deltom provides a comprehensive explanation of various biases such as confirmation bias, negativity bias, and pessimism bias.

[17:00] Goal Setting- Our beliefs can provide us with the confidence that we will succeed or with the certainty that we will fail. Having stated that, Deltom discusses the role of beliefs in goal setting.

[21:59] Challenging beliefs – After invoking a metaphor, Deltom talks in general terms about what should be done when the outcome does not correspond to the expectations.

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Quotes:

"Remember, our beliefs supersede reality. Our beliefs become our reality."

"We have no evidence at all of some of our most important beliefs, except that people we love and trust, hold these beliefs."

"Your beliefs are tied to your identity, and they are tied to your morality. That is something that we cherish and we hold on to."

In today's episode of The Social Work Journal, we talk about Cognitive Distortions. This episode is dedicated to Aaron Beck, who passed away on November 1st, 2021. Aaron Beck founded the Beck's Depression Inventory. Moreover, he discovered Cognitive Behavioral Therapy, which is the therapeutic treatment for Cognitive Distortions. Throughout this episode, Deltom dives deep into numerous types of cognitive distortions and methods to overcome them.

[1:10] Cognitive Distortions - Deltom explains what a cognitive distortion is and distinguishes it from rumination

[02:24] Examples of Cognitive Distortion - Deltom delineates cognitive distortions with practical day-to-day scenarios.

[04:17] Polarized Thinking - This is a type of cognitive distortion. Deltom interprets polarized thinking as black and white thinking.

[04:50] Overgeneralization - A cognitive distortion where a person takes one experience and relates it to other incidents that remind them of the previous experience.

[05:30] Catastrophizing - According to Deltom, catastrophizing consists of what-if statements exploring worst-case scenarios and instances where there is no evidence that such adverse events will occur.

[08:42] Some Other Types of Cognitive Distortion- Deltom speaks about several other cognitive distortions such as personalization, mind-reading, mind filtering, “should” statements, labeling, and emotional reasoning.

[15:28] Implications of Cognitive Distortions - Deltom talks about the consequences of cognitive distortion, mentioning depression and anxiety.

[18:10] Cognitive Behavioral Therapy Tactics - Deltom explains several methods to overcome cognitive distortions: Thought stopping, questioning the evidence, labeling distortions, and replacing non-productive activities with productive activities.

[21:10] Personal Experience – Deltom shares her personal experience with cognitive distortions and her takeaways from that.

Quotes:

“No one or nothing can be all good or all bad. People especially have positive traits, and they have negative traits; and there are pros and cons to everything.”

“If you want to have cognitive distortions under control, you want to reframe the way you think about things, the way you perceive things after identifying the relationship between your thoughts, feelings, and emotions.”

“You know, if you want to be in control of yourself, you pick and choose how you use your time, and you pick and choose what you allow yourself to attend to.”

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In today’s episode of The Social Work Journal, we talk about ruminating. In simple terms, ruminating is excessive, repetitive thinking about the same event. Throughout this episode, Deltom shares the findings and experiences on what ruminating is, why people ruminate, and how to treat or overcome ruminating.

[1:29] What and why – Deltom explains what rumination is and the reasons she has noticed as the causes for rumination.

[2:32] Types of rumination – Deltom divides rumination into the categories internalizing and externalizing

[5.16] Results of untreated rumination –Untreated rumination can lead to depression, anxiety, and PTSD. Deltom highlights the connection between them.

[07:02] Treatments for rumination–Treatments for rumination vary depending on the severity. Deltom shares her findings through a study by the National Center for Biotechnology Information about the “think no think” paradigm and the “Go no go” test as treatments for less severe rumination.

[10:18] Neuroscience and rumination -Neuroscience and rumination are interconnected through the hippocampus.

[12:02] Self-disclosure and Rumination – Deltom clearly explains the differences between self-disclosures and rumination. As well she continues analyzing rumination and explaining treatments for rumination using several methodologies.

[19:54] Deltom’s experience on rumination– Deltom shares her own experience about rumination and her takeaways.

[28:22] Be productive with thoughts – Being productive with thoughts is essential. Deltom points out how productive activities lead to productive thoughts.

Quote:

“If you are watching a horror flick and you feel anxious, why would you keep watching it when you have access to a remote? Change the channel.”

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This episode was originally recorded on February 14, 2020. It was the first recorded “Friend Friday” in which Deltom and her husband discuss multitasking. It’s a widespread belief that multitasking makes you more efficient in your daily life. Since Deltom found herself multitasking often, she was inspired to talk and share meaningful information about this topic. Throughout this episode, we explore research, books, articles, and etymology to help us examine this belief from a whole new perspective.

[1:45] Least Efficient – Hubby highlights that Multitasking is a hoax. He clearly explains how multitasking is least efficient and that one should focus on completing one task without just doing something half here and half there.

[3:35] Computing Sense – Upon being asked about the definition of ‘Multitasking’ on the online etymology dictionary, Hubby explains that in computing sense, multitasking means doing multiple tasks but not at the same time.

[6:20] The Word Priority – Deltom explains that the word ‘Priority’ first came into the English language around the 1400s, and later around the 1900s, people began pluralizing ‘Priority’ into ‘Priorities’. From this angle, she discusses the irony of pluralizing the word priority.

[11:35] Two Things at Once – Hubby & Deltom clearly highlights that even a computer cannot perform two things at once, it’s one thing after another but with speed. Although we feel it performs multiple tasks at once, it is programmed to do one thing at a time.

[20:30] Something Societal – Deltom & Hubby discuss the role technology plays in people engaging in multitasking behavior and how some people do it to feel busy.

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In today’s episode of the Social Work Journal, we talk about perfectionism. Perfectionism has a bit of a negative connotation to it but can be beneficial. Deltom is a self-proclaimed perfectionist, which is why she was inspired to see what scientific research says about perfectionism. Throughout this episode, Deltom shares the findings of some peer-reviewed research about perfectionism, what makes perfectionism healthy vs unhealthy, and the role perfectionism plays in Deltom’s life.

[02:11] Defining Perfectionism – Deltom talks about several definitions and explanations of perfectionism developed by different experts and distinguished organizations.

[04:18] Three Categories of Perfectionism –Deltom explores the unique characteristics of each of these categories.

[06:40] Personal Traits and Perfectionism – How different types of perfectionism shape our personal traits, behaviors, and interests.

[11:08] Perfectionism and Depression – Deltom dives into the findings of another peer-reviewed journal that explores how socially prescribed perfectionism is connected to depression.

[16:36] Childhood Experiences and Perfectionism – How interpersonal issues a person may have had in their childhood contributes to socially prescribed perfectionism.

[18:45] Personal Experiences – Deltom opens up about her experiences with perfectionism and the role perfectionism plays in her life.

[21:44] Conflicts & Knowledge – Deltom talks about how she approaches dealing with conflicts and why having the courage to say “I don’t know” empowers her.

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Welcome to the Social Work Journal with your host Deltom! This podcast is a place for healing and a place for those of us who are looking for answers to questions we have in life.

In today’s episode (recorded in April 2021) of the Social Work Journal, we talk about attachment. Attachment is the emotional bond that forms between an infant and their primary caregiver that helps evolve the child’s social, emotional, and cognitive development. Since Deltom herself is a mother of a (then 18 month-old), she wanted to share highly useful information about this topic through theory, research, and her own experiences.

[7:00] Sleep Train – Although recommended by some pediatricians, the sleep training cry-out method or the extinction method, could be very controversial as some parents believe it to be cruel

[8:30] Transitional Object – When a baby is separated from the mother for the very first time, it will cling to an object like a stuffed animal or blanket. Hence, this first object is what’s known as the transitional phenomena or the transitional object. The baby believes that this first object is usually someone that is an internalized image of its mother.

[10:10] Good Enough Mother – According to D.W. Winnicott’s theory, a “good enough mother” is someone who meets all the baby’s needs but slowly allows the baby to experience small amounts of frustration and only steps in when it is needed

[10:55] Karl Heinz’s Identity Theory– Without the mother, there’s no baby because the baby’s feeling of self-worth is mirrored off of the mother (indentity)

[12:10] Disillusionment – This is when the baby experiences separation from the mother for the first time and understands they’re a separate entity from their parent.

[15:43] Quality of Attachment – analysis of a recording of Mary Ainsworth and John Bolwby’s, “A Strange Situation Experiment” to illustrate secure attachment looks like.

[19:02] Secure Attachment – when the mother leaves the child and later returns, the child returns to their happy or content state.

[19:22] Avoidant Attachment – The child is curious when the mother is absent less and less as they grow accustomed to her absence. The child appears to be independent.

[21:01] Ambivalent Attachment – in just one word, “inconsolable.” The child wants closeness but doesn’t know how to ask for it.

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