{"id":5342,"date":"2011-08-19T12:00:23","date_gmt":"2011-08-19T16:00:23","guid":{"rendered":"http:\/\/ccpa.scottbuckingham.ca\/blog\/?p=874"},"modified":"2011-08-19T12:00:23","modified_gmt":"2011-08-19T16:00:23","slug":"more-random-thoughts-self-talk","status":"publish","type":"post","link":"https:\/\/www.ccpa-accp.ca\/fr\/more-random-thoughts-self-talk\/","title":{"rendered":"More Random Thoughts: Self Talk"},"content":{"rendered":"<p><a href=\"\/wp-content\/uploads\/2011\/08\/281781_133834233368793_100002266521419_229068_6712749_n.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-877\" title=\"281781_133834233368793_100002266521419_229068_6712749_n\" src=\"\/wp-content\/uploads\/2011\/08\/281781_133834233368793_100002266521419_229068_6712749_n-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" \/><\/a>I climbed a mountain for the first time the other day.\u00a0 It has been one of my goals since I moved to the Crowsnest Pass.\u00a0 I went with my daughter,\u00a0 the exchange student that lives with us and a 11 year old child.\u00a0 It was really an amazing experience.\u00a0 But what has this got to do with counseling, one might ask?\u00a0 One of the tasks in Cognitive Behavioural Therapy is to help the client to become aware of their self-talk and to counteract the negative self-talk with more positive statements\/affirmations.\u00a0 I\u2019ve gotten so used to challenging the un-resourceful self-talk that clients practice, but really don\u2019t pay that much attention to mine.\u00a0 I guess you can say that I need to practice what I preach.\u00a0<\/p>\n<p><!--more--><\/p>\n<p>As I started the climb, I was excited at getting started.\u00a0 I was prepared.\u00a0 I had my camel pack, my hiking runners, some healthy snacks.\u00a0 I made sure that everyone climbing had a good breakfast and loads of water themselves.\u00a0 I noticed early on that my heart rate and breathing quickened sooner than I had hoped.\u00a0 I wasn\u2019t overly surprised as I am 43 and out of shape and just started, but that is where the self talk started.\u00a0 \u201cWhat were you thinking?\u201d\u00a0 \u201ctoo old to start\u201d \u201cthose guys are already ahead of me.\u201d\u00a0 As we climbed, I started questioning if I was actually going to be able to go all the way.\u00a0 I had to take frequent breaks in order to lower my heart rate and breathing.\u00a0 I also noticed that those with me enjoyed the breaks too and were helpful by providing me encouragement. \u00a0I, at first, would be \u201cdown on myself\u201d for needing those frequent breaks, but then started to take the opportunity during those breaks to notice the view, the surroundings and to share my amazement with my fellow hikers or to say hi to other hikers on their journey.\u00a0 I didn\u2019t challenge the self talk right away, instead I took a more mindful approach and just noticed it for what it was:\u00a0 old scripts, fear of failure, fear of embarrassment and perhaps a rehearsal of the excuses that I was going to give when I eventually failed.\u00a0<\/p>\n<p>I didn\u2019t have to challenge the thoughts.\u00a0 I didn\u2019t have to fight with them.\u00a0 I didn\u2019t have to ignore them.\u00a0 I didn\u2019t have to do anything, except climb.\u00a0 By not doing anything and allowing the thoughts to come and go, those negative thoughts played themselves out and became replaced with other, more resourceful thoughts and found the climb to be easier and more enjoyable.\u00a0 Go figure:\u00a0 The more positive the thoughts, the more positive the experience.\u00a0 Even when I was experiencing pain in my knees on the way down, I was able to be mindful of the pain and realize it for what it was.\u00a0 I didn\u2019t try to force the pain away, but to accept that it was there.\u00a0 I had my doubts that I was going to make it down with the pain.\u00a0 It seems that my awareness of the thoughts and sensations, helped me through what felt like the most difficult thing that I have done physically, with a remaining zest for more.\u00a0 I\u2019m already over my 500 word limit, so I will have to leave this up to the reader to decide the direct applications to counseling\u2026 or wait until the next entry to finish this off.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I climbed a mountain for the first time the other day.\u00a0 It has been one of my goals since I moved to the Crowsnest Pass.\u00a0 I went with my daughter,\u00a0 the exchange student that lives with us and a 11 year old child.\u00a0 It was really an amazing experience.\u00a0 But what has this got to [&hellip;]<\/p>\n","protected":false},"author":1001005,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[29],"tags":[],"class_list":["post-5342","post","type-post","status-publish","format-standard","hentry","category-counsellingandpsychotherapyincanada"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>More Random Thoughts: Self Talk - L&#039;Association canadienne de counseling et de psychoth\u00e9rapie<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ccpa-accp.ca\/more-random-thoughts-self-talk\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" 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