Week 2: Understanding Old Belief Patterns
In the space below, write a negative behavior pattern that you would like to begin changing:
What do you say/think to yourself when you are triggered?
What emotion(s) do you experience?
Where do you notice it in your body?_______________________________________________
What is the negative belief that you have around this trigger?
Is there an old memory you can recall that had all the same features as listed above?
How can I remind myself about this pattern so that I can begin to change it?
PAUSE ∙ BREATHE ∙ APPRAISE ∙ CHOOSE
Mindful Life Coaching Workshop Series – Week 2
Reaction Patterns
Examples of negative patterns that you might want to change would be road rage, judging
yourself harshly when you make a mistake, not being able to ask for help, or any other scenario
that results in your thinking and/or feeling negatively about yourself. A pattern can also be an
emotional reaction that is stronger than what the current situation indicates. For example,
when your significant other asks you to do something and you don’t want to do it, so you
become very angry and yell at them. Or, your partner goes out and doesn’t text you back soon
enough and you become very jealous and assume the worst. Think of times when you typically
become upset and would rather not. Relfect on situations where you become upset and then
later ask yourself, “Why did I get so upset?”
The reactions we have to situations that upset us can become habitual and can impact the way
we think about ourselves. They can also distort our reality of present moment situations. In a
way, we wear “colored lenses” based on our experieinces and brain patterns that dictate the
way we see the world.
Example: You talk in a meeting at work or a class and think you have a pretty good idea to
share. Someone cuts you off soon after you start talking and takes over the conversation about
an idea they are really excited about.
Reaction Pattern: You become insulted and angry and as a result you shut down, stop
particpating and retreat inward, giving everyone the silent treatment.
Information component: “No one pays attention to me”.
Emotional component: Feeling angry, irritable, and unheard
Physical component: Tightness in your chest, shallow breathing, lump in your throat
Negative thought: “No one cares about me or what I have to say becuase I am not important.”
Implicit Memory
An implicit memory is a memory that we are not aware of that is stored in our brain that can
impact our present moment functioning. Just becuase we do not recall all memories does not
mean that we do not react to them, we are just not aware that we are reacting to them.
However, often times, we actually think we are only responding to the present moment.
Exploring these memories can help you recognize when how belief patterns developed and
became entrenched over time. It can also help you see how you may have learned to believe
certain negative things about yourself and explore the possibility that those beliefs are not
true!
Mindful Life Coaching Workshop Series – Week 2