disruptor: (noun)
- a person or thing that interrupts an event, activity, or process by causing a disturbanc
Sometimes a disruptor is movement. Sometimes a disruptor is closing your eyes. Sometimes a disruptor is changing your focus.
It doesn't matter what you choose. Everyone's naughty disruptor is different.
It doesn't matter what you choose. Everyone's naughty disruptor is different.
How to Use a Disruptor
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We used a picture of a naughty blob as a DISRUPTOR because we've all been there. Feeling naughty. Causing some chaos.
Your disruptor should help you remember that feeling. When you have big feelings, disrupting your own brain is a good thing! First, choose a disruptor. It can be a picture of yourself or a character you like. You can make it up or cut it out or print it out. Second, Write a couple words on the back. You will need to change the direction of your brain gears so you want to choose:
Third, Carry the disruptor with you. When you start to feel anxious, the disruptor will help trick your brain into switching gears. |
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A real life example
A Disruptor is the first step in cognitive restructuring to overcome negative, reactive thinking.
Cognitive restructuring translates to cognitive= thinking, restructuring= making different.
You are changing the way you think.
It's is a useful technique for understanding emotions, and for challenging the "automatic beliefs" that can lie behind them. You can use it to reframe the unnecessary negative thinking that we all experience from time to time. It's Cognitive Behavioral Therapy (CBT).
Step 1: Disrupt
If you're upset or stressed by the thoughts running through your mind, your body will react. Look at your disruptor and think about the words you wrote.
Step 2: Switch gears
You need to Chill. Use your chosen strategy to calm yourself down.
Step 3: Identify the Situation
Describe the situation that triggered your anxiety. You can do this out loud or in your head. Sometimes you need to say it using "I statements" like " I'm nervous you won't understand" or "I'm upset with the way you're approaching this" and sometimes you need to think it "the teacher called on me and I wasn't ready."
Step 4: Address the Situation
Be Honest. If you have to say, "I need a minute to think" or "Just a sec, you caught me off guard." Since we're usually worried about rejection or being left out, being honest about how you're feeling is hard. Your anxiety is trying to guard you against those worries. A lot of times our reaction is big and it clouds our ability to address the situation. Buy yourself time, then be honest. "I'm upset with the way you're approaching this, but I'm willing to hear what you have to say. I'm going to need to think about it." "I wasn't quite ready with my answer and it's making me nervous."
Step 5: Analyze Your Emotions and Thoughts.
Next, as soon as you can, write down the emotions and thoughts during the situation.
For example, "He trashed my suggestion in front of my class" would be a thought, while the associated emotions might be humiliation, frustration, anger, or insecurity.
Step 4: Identify Automatic Thoughts and Core Beliefs.
Now, write down your natural reactions, or "automatic thoughts," you experienced when you felt the emotion. In the example above, your thoughts might be:
You will be able to flush out your core beliefs by finding the most distressing ones first.
Step 5: Question Everything and List the Evidence
Question your thoughts and where they came from. Identify the evidence that objectively supports your automatic thoughts. In our example, you might write the following:
Next, identify and write down evidence that contradicts the automatic thought. In our example, this might be:
Step 7: Identify Your Actions
By this stage, you've looked at both sides of the situation. You should now have the information you need to take a fair, balanced view of what happened. How did you react? Identify your reaction In the Moment and how you dealt with it after. Take a hard look at your coping skills.
Step 8: Create a Conclusion
If you still feel uncertain, discuss the situation with other people, or test the question in some other way.
When you come to a balanced view, write these thoughts down. The balanced thoughts in this example might now include:
You should now have a clearer view of the situation, and you're likely to find that your mood has improved. Write down how you feel.
Next, reflect on what you could do about the situation. This could be a solution to the current situation or a better understanding of what you could do next time.
Cognitive restructuring translates to cognitive= thinking, restructuring= making different.
You are changing the way you think.
It's is a useful technique for understanding emotions, and for challenging the "automatic beliefs" that can lie behind them. You can use it to reframe the unnecessary negative thinking that we all experience from time to time. It's Cognitive Behavioral Therapy (CBT).
Step 1: Disrupt
If you're upset or stressed by the thoughts running through your mind, your body will react. Look at your disruptor and think about the words you wrote.
Step 2: Switch gears
You need to Chill. Use your chosen strategy to calm yourself down.
Step 3: Identify the Situation
Describe the situation that triggered your anxiety. You can do this out loud or in your head. Sometimes you need to say it using "I statements" like " I'm nervous you won't understand" or "I'm upset with the way you're approaching this" and sometimes you need to think it "the teacher called on me and I wasn't ready."
Step 4: Address the Situation
Be Honest. If you have to say, "I need a minute to think" or "Just a sec, you caught me off guard." Since we're usually worried about rejection or being left out, being honest about how you're feeling is hard. Your anxiety is trying to guard you against those worries. A lot of times our reaction is big and it clouds our ability to address the situation. Buy yourself time, then be honest. "I'm upset with the way you're approaching this, but I'm willing to hear what you have to say. I'm going to need to think about it." "I wasn't quite ready with my answer and it's making me nervous."
Step 5: Analyze Your Emotions and Thoughts.
Next, as soon as you can, write down the emotions and thoughts during the situation.
For example, "He trashed my suggestion in front of my class" would be a thought, while the associated emotions might be humiliation, frustration, anger, or insecurity.
Step 4: Identify Automatic Thoughts and Core Beliefs.
Now, write down your natural reactions, or "automatic thoughts," you experienced when you felt the emotion. In the example above, your thoughts might be:
- "Maybe my analysis skills aren't good enough."
- "Have I failed to consider everything?"
- "He hasn't liked me since…"
- "He's so rude and arrogant!"
- "No one likes me."
- "But my argument is good."
- "This undermines my grades."
You will be able to flush out your core beliefs by finding the most distressing ones first.
Step 5: Question Everything and List the Evidence
Question your thoughts and where they came from. Identify the evidence that objectively supports your automatic thoughts. In our example, you might write the following:
- "Everyone moved on but my suggestion was ignored."
- "He identified a flaw in one of my arguments."
Next, identify and write down evidence that contradicts the automatic thought. In our example, this might be:
- "It was a minor thing and did not change anything in the big picture."
- "I've read a ton about it, and my suggestion was realistic and well-founded."
- "I get really good grades."
- "My group respects my analysis and my opinion."
Step 7: Identify Your Actions
By this stage, you've looked at both sides of the situation. You should now have the information you need to take a fair, balanced view of what happened. How did you react? Identify your reaction In the Moment and how you dealt with it after. Take a hard look at your coping skills.
Step 8: Create a Conclusion
If you still feel uncertain, discuss the situation with other people, or test the question in some other way.
When you come to a balanced view, write these thoughts down. The balanced thoughts in this example might now include:
- "I am good at this stuff."
- "My suggestion was valuable."
- "There was an error in my work, but it wasn't enough to ruin the answer."
- "The way he handled the situation was not appropriate."
- "People were surprised and a little shocked by the way he handled my suggestion."
You should now have a clearer view of the situation, and you're likely to find that your mood has improved. Write down how you feel.
Next, reflect on what you could do about the situation. This could be a solution to the current situation or a better understanding of what you could do next time.
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