{"id":761,"date":"2010-05-10T18:05:00","date_gmt":"2010-05-10T17:05:00","guid":{"rendered":"http:\/\/integrationtraining.co.uk\/blog\/?p=761"},"modified":"2010-05-10T18:05:00","modified_gmt":"2010-05-10T17:05:00","slug":"how-to-deal-with-shit-cbt-and-resilience","status":"publish","type":"post","link":"https:\/\/www.integrationtraining.co.uk\/blog\/2010\/05\/how-to-deal-with-shit-cbt-and-resilience\/","title":{"rendered":"How to Deal With Shit – CBT and Resilience"},"content":{"rendered":"

I am obsessed with resilience and stress management<\/a> and resilience training<\/a> and\u00a0have been dedicating myself to a project called Achilles<\/a>,\u00a0\u00a0supporting the well-being of those working in conflict-zones. When asked what this project was about by a friend recently I said simply “It’s about stopping people going nuts” which he got straight away. \u00a0It also made me realise that much of the psychological literature relating to stress management,\u00a0trauma, PTSD and resilience\u00a0is heavily\u00a0jargon-laden and not much use to many people looking for down-to-earth pratical advive on staying sane and bouncing back from\u00a0adversity. This inspired me to condense the\u00a0basics\u00a0of cognitive behavioural therapy \u00a0(CBT is a part of Achilles) into ten rules of thumb utilizing the versatile concept of…shit. Please excuse the profanity, humour is used by\u00a0resilient\u00a0people and makes the concepts easier to\u00a0remember.<\/p>\n

I hope these will be of use as reminders of\u00a0resilient\u00a0thinking and behaviours for armed services\u00a0personnel, emergency services staff, journalists under fire, NGO workers and others in challenging circumstances. Please spread this shit.<\/strong><\/p>\n

\"\"<\/h1>\n

The 10 Rules of Shit –\u00a0Get a\u00a0Resilient\u00a0Shit Head <\/strong><\/h2>\n

Shit happens<\/strong><\/p>\n

– Deal with life on life’s terms and\u00a0accept\u00a0shit changing<\/p>\n

Shit things happen to good people<\/strong><\/p>\n

– Bad things happen to people who do not deserve them<\/p>\n

Some shit you can shovel, some you just gotta learn to live with the stink<\/strong><\/p>\n

Change what you can, accept what you can’t. For shovelling shit problem solve and set concrete manageable goals<\/p>\n

It’s your shit<\/strong><\/p>\n

– Accept\u00a0responsibility\u00a0and get on with it. Blaming others won’t help…even if they’re to blame<\/p>\n

The shit in your head is the real shit<\/strong><\/p>\n

It’s your attitudes and how you\u00a0interpret\u00a0life that make the shit\u00a0shitty\u00a0or not. Realistic\u00a0optimism\u00a0is a good start. Ask is the shit in my head real? Is it helpful? Is there another\u00a0perceptive?<\/p>\n

Your shit is never as big as it smells and no shit stinks forever<\/strong><\/p>\n

– Keep perspective – do not make bad things permanent, all about you or all pervasive when they’re not. One shit doesn’t make you, or the whole world shit<\/p>\n

Talk about your shit, people give a shit<\/strong><\/p>\n

– It’s good to talk shit, it will make you feel better and others don’t mind. This is not the same as wallowing in your shit or giving other people shit sandwiches<\/p>\n

..and get your shit together <\/strong><\/p>\n

– Being both physically healthy, able to manage (but not repress emotions) and getting organised\u00a0with supportive routines helps<\/p>\n

Play with your shit<\/strong><\/p>\n

– Having a sense of humour and keeping flexible are vital<\/p>\n

Turn the shit into manure<\/strong><\/p>\n

– What is this shit doing that could make it positive? What could you learn, how are you growing? Is it really “shit” at all?<\/p>\n

And here’s some shit to avoid:<\/strong><\/h2>\n

Pretending your shit doesn’t stink and trying to hold in your shit forever<\/strong><\/p>\n

No one’s\u00a0buying that shit. You will explode in a shit-storm if you don’t deal with your shit<\/p>\n

Not giving a shit about others<\/strong><\/p>\n

Don’t be a shit just because life’s shitty<\/p>\n

Chucking your shit like a monkey in a zoo<\/strong><\/p>\n

– “It’s all their fault”,”you’re to blame”, “I’d be less stressed if only blah, blah, blah”. \u00a0AKA “shit\u00a0sandwiches”<\/p>\n

Saying you can’t change shit\/ wallowing in shit<\/strong><\/p>\n

You are not a victim, no matter how shitty things get, ask concentration camp survivor Viktor Frankl<\/a> if in doubt<\/p>\n

Doing the same old shit<\/strong><\/p>\n

Adapt to changing\u00a0circumstance, be flexible and creative<\/p>\n

…………<\/p>\n

The Video<\/strong><\/p>\n

 <\/p>\n

…………<\/p>\n

I hope this was of use, there are also some free\u00a0stress tips here.<\/a><\/p>\n


\n<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

I am obsessed with resilience and stress management and resilience training and\u00a0have been dedicating myself to a project called Achilles,\u00a0\u00a0supporting the well-being of those working in conflict-zones. When asked what this project was about by a friend recently I said simply “It’s about stopping people going nuts” which he got straight away. \u00a0It also made me realise that much of the psychological literature relating to stress management,\u00a0trauma, PTSD and resilience\u00a0is heavily\u00a0jargon-laden and not much use to many people looking for down-to-earth pratical advive on staying sane and bouncing back from\u00a0adversity. This inspired me to condense the\u00a0basics\u00a0of cognitive behavioural therapy \u00a0(CBT <\/p>\n","protected":false},"author":2,"featured_media":763,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[826],"tags":[993,1107,1664,1665,1701,1759],"jetpack_featured_media_url":"https:\/\/www.integrationtraining.co.uk\/blog\/wp-content\/uploads\/2010\/05\/shit.jpg","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p9xvDN-ch","_links":{"self":[{"href":"https:\/\/www.integrationtraining.co.uk\/blog\/wp-json\/wp\/v2\/posts\/761"}],"collection":[{"href":"https:\/\/www.integrationtraining.co.uk\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.integrationtraining.co.uk\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.integrationtraining.co.uk\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.integrationtraining.co.uk\/blog\/wp-json\/wp\/v2\/comments?post=761"}],"version-history":[{"count":0,"href":"https:\/\/www.integrationtraining.co.uk\/blog\/wp-json\/wp\/v2\/posts\/761\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.integrationtraining.co.uk\/blog\/wp-json\/wp\/v2\/media\/763"}],"wp:attachment":[{"href":"https:\/\/www.integrationtraining.co.uk\/blog\/wp-json\/wp\/v2\/media?parent=761"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.integrationtraining.co.uk\/blog\/wp-json\/wp\/v2\/categories?post=761"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.integrationtraining.co.uk\/blog\/wp-json\/wp\/v2\/tags?post=761"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}