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theambitiouswoman · 1 year

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Cognitive Techniques To Change Your Thoughts ✨✨

Cognitive techniques are strategies used in cognitive therapy to help you identify and change negative thoughts and beliefs. These techniques should be practiced regularly so that they become habits.

Cognitive Restructuring: This involves identifying and challenging negative or irrational thoughts and replacing them with more positive or rational beliefs.

Thought Stopping: When you notice a negative thought entering your mind, you can mentally shout "Stop!" This interrupts the thought process and gives you a chance to replace the negative thought with a positive one.

Mindfulness and Meditation: These practices help you become more aware of your thoughts and feelings in the present moment. When you observe your thoughts without judgment, you gain insight into negative patterns and choose to let them go.

Journaling: Writing down your thoughts can help you process and analyze them. With time you can identify patterns and work on changing negative thought cycles.

Positive Affirmations: Repeating positive statements can help counteract negative self talk and reinforce positive beliefs about yourself.

Evidence Collection: When faced with a negative belief, ask yourself, "What evidence do I have that supports or refutes this thought?" This can help you see things in a more balanced way.

Decatastrophizing: If you tend to imagine the worst scenario, ask yourself how likely it is to happen and what other possible outcomes there might be. This can help you view situations more realistically.

Labeling: Instead of saying "I am a failure," label the thought as "a negative thought about my abilities."

Distraction: Engaging in an activity or hobby can divert your attention from negative thoughts and give your mind a break.

Scheduling Worry Time: Instead of ruminating on worries throughout the day, set aside a specific time to process them. This can prevent constant worry and allow you to focus on other tasks.

Challenging Cognitive Distortions: Recognize and challenge cognitive distortions like black-and-white thinking, overgeneralization, and personalization.

Visual Imagery: Visualize a place or situation where you feel calm and happy. This can help shift your focus from negative thoughts.

These are very simple descriptions and examples of cognitive techniques. I listed the ones we can put into practice on our own. There are more in depth methods and practices used by doctors on different fields of study and practice. I can list, as well as add upon the information listed here.

#cognitive science #cognitive behavioral therapy #psychology #personal improvement #personal development #personal growth #self help #self improvement #self care #limiting beliefs #positive mindset #affirmations

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whiskeyghoul · 6 months

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Pt2. || She blinded me with science || [Spencer Reid x Goth!Reader]

Read part 1 here

Read part 3 here

A/N: OMG I can’t believe how much people enjoyed part 1? Seriously, as I am finishing this part up it has reached over 500 notes, I am shocked and so very thankful for the love. I didn’t expect it. A silly little fic not proof read, totally self indulgent, really this is so wonderful and I appreciate everyone who has taken the time to read it and reblog, like or comment on it. I hope part 2 doesn’t disappoint. Part 3 is going to be here soon too, which will be the unofficial date.

WC: 1,9K ~

Tags: Fluff, just fluff, Spencer is a flustered mess, Alt!Reader, Goth!Reader, 2 idiots flirting, Reader and Penelope are besties, use of Y/N, Penelope has been playing matchmaker, alluding to a date, crushes.

Warnings: None.

Your pov.

It was a late Sunday afternoon. You were sitting on Penelope Garcia’s couch, cup of hot tea in hand. Legs curled up on the couch with a colorful blanket over your lap. It clashed just ever so slightly with your dark outfit. The two of you are in complete contrast to each other. Penelope was a ball of color in a bright purple dress with a lemon pattern, large yellow earrings and a blue bolero sweater. Compared to your all black ensemble she was a ray of sunshine. An array of snacks spread out over the coffee table. The aforementioned peppy blonde was sitting next to you on the couch. Deeply engrossed with the romance show playing on the TV. You watched it together every Sunday, when a new episode would come out. Today your mind was somewhere else completely.

“He hasn’t called yet.” You spoke up. Penelope eyed you curiously, “Who?” She asked, her focus gone from the show. Her eyes peered at you with interest from behind the cat eye glasses she had picked out that day. “Doctor Reid.” You turned your head back to the TV casually, trying to not seem bothered. You could hear Penelope hold back a small squeal. It sounded more like a gasp that way. “Oh my god! Are you interested in him? What did he do to impress you? I have been trying to set you up for ages! You have shot down any person I have discussed with you. Always something wrong.” She started rambling, hearing the clink of her glass being put on the coffee table. Her hands grabbed yours, making you look back at her and rolling your eyes. “Firstly: I am not ‘interested’ in him. Secondly: I just thought he would have called by now. Or stopped by at least.” You shrugged noncommittally. You were just a little interested. Thinking back to that meeting.

When Spencer had stepped into the lab earlier that week, courtesy of Penelope, you had found his awkward demeanor endearing. He was hot, that was for sure, and tall, you remembered having to look up at him, Those dark brown eyes pinning you in place. Especially when you had stood so close together. You had wanted to tease him after watching him stumble over his sentences. See him even more flustered. It made you somewhat excited. When you had given him your number you could feel his pulse racing under his skin. He had shown many signs of being interested yet he hadn’t even texted you. It made you rethink the interaction.

“Well, he couldn’t have stopped by. They got called on a case in Utah so he’s not really in the area right now.” Penelope clarified. Those words put your mind at ease more than you expected them to. “Oh, I guess he can’t really get to the lab then.” You shrugged. Just a little disappointed but feeling relieved that apparently he hadn’t meant to not visit you. Or maybe he had done so on purpose if he would be close. Your earlier relief was replaced by a mild panic again. Trying to convince yourself you weren’t interested in Dr. Reid. Although, he could have texted.

You could practically feel Penelope smirk as you turned your attention back on the TV. Unable to focus but pretending to. “Spence is not one for texting. He probably has been getting to the hotel at ungodly hours and hasn’t had time to call.” it was like she could read your mind. “Don’t do that.” You said with a shudder. “Do what?” Penelope questioned innocently. “Read my mind like that. It’s weird.” You answered, making her laugh. “Just goes to show how well I know you.” She answered with a smile. It was true. She knew you too well you would even argue. The fact both of you were women in a male dominated field, both dressed eccentricly, and both with a passion for cheesy movies and tv shows. It was only a matter of time until you were best friends after your first run in.

Your phone, which was placed on the table, lit up at that moment. The ringtone played at a high volume, making the cure blast through the room. Your eyes quickly flickered to the screen. Caller ID unknown. You picked up the phone, hesitant of the unknown caller, deciding to hang up instead. You had been plagued by telemarketers for the past month and really didn’t want to deal with that right now. If it was important they would call again. And they did, you still had your phone in your hands when it went off again. “Just pick it up! I will keep watch over our show, fill you in later.” Penelope said, motioning her hands for you to get up. You got off the couch, soft blanket falling to the ground as you picked up the phone. Softly padding away to the kitchen to be out of earshot of Penelope. “Y/n speaking.” you answered, waiting to hear from the other end of the line.

“Hey… ehm… is this not the right time? Are you busy?” The voice on the other end of the line made you straighten up slightly in surprise. “Doctor Reid.” You breathe out his name quietly, adding a “Now is a perfectly good time.” to your sentence. Wondering how hearing his voice through the slightly tin-like phone speaker made you feel a little flutter in your stomach. “Good… I didn’t want to bother you. You can just call me Spencer by the way. Doctor sounds too formal. I just introduce myself like that. It’s a habit. I don’t call you Doctor L/n either. So call me Spencer.” He started rambling. A smile spread across your lips, this rambly version was different from how speechless he had been in the lab. You held back a giggle. Apparently you had rendered him speechless in the lab. “Alright, Spencer.” You answered, the humor in your voice apparent. His breath hitched a little on the other side of the line.

“Why did you call?” You asked, trying to continue on without dawdling. “Oh eh, the report, I ehm…” He was quiet for a moment. It crossed your mind that maybe he didn’t need to speak with you, but he wanted to. “Yes?” You urged after a silence had fallen on the other side of the phone line. There was an intake of breath from Spencer, a moment that signaled he might be trying to raise some courage. “I didn’t want to talk about the report.” He finally spoke. It made you smile, your cheeks flushing ever so slightly. “Oh, well then what did you want to talk about?” You added a bit of playfulness in your tone. You pictured him, holding the phone to his ears that were tipped red. His face was probably just as flushed as it had been in the lab.

“I ehm- I haven’t been able to focus, on the case that is. Because I keep thinking about the lab. How I probably came off as a mess, I just didn’t know what to say because you looked so… Not that you look bad because you don’t, you looked really nice. Emily says my IQ gets slashed down to 68 when I am around pretty girls. I wanted to make a good impression. I couldn’t find the words though. I usually don’t make great first impressions, because I tend to ramble. Just- I really really hope I didn’t make a bad first impression.” His sentences flowed into each other like word vomit. Nervous, quick, and hardly understandable. Luckily, you were trained in the art of understanding nervous rambles when Penelope would spiral into one from time to time. However he had called you pretty. “Spencer.” You said his name almost like a question. There was a beat of silence. “Yes?” He asked softly, he sounded so nervous.

“You didn’t make a bad impression. I gave you my number for a reason.” You told him with a smile, a little giddy as the words ‘he called me pretty’ kept bouncing around your head. “And I am sorry I called without any real reason to… I know it was for talking about the report. Though Morgan tried to convince me it wasn’t.” Spencer answered. You rolled your eyes at that. Ofcourse, this hyper intelligent man would mix up what you were trying to do. “I gave you my number because I wanted you to call me. Not about the report. I just wanted you to call me. About anything.” There was apparently a need to clear up that confusion. It was silent for another moment. “Oh.” It was like realization dawned on him. “So I should have called sooner, right?” His question made you laugh softly, trying not to clue in Penelope on your call. “Yes, you should have. Or could have at least. I was waiting.” You answered back, smiling at the ground. You fidgeted with one of the large rings on your free hand, twisting the cool metal round with your thumb.

“I’m sorry I didn’t.” You could almost hear the smile in his voice. The slight uptick in his pitch. You imagined he was still fiddling with the sleeve of his sweater, or was perhaps looking at his shoes with a grin. “You can make it up to me by buying me a coffee when you get back.” The suggestion came naturally, you didn’t even have to think about it. The words left your lips before you could, really. “What do you like?” Spencer asked without hesitation. “Cinnamon latte.” You answered it softly, a little surprised he agreed so readily. A giddy feeling in your stomach. “Alright, cinnamon latte, I’ll remember.” Spencer sounded a little breathy, like he too was feeling giddy at the prospects of having coffee together. Like the idea of taking time to get to know each other at work over a warm beverage was the perfect first date. “What do you like?” You asked in turn, wanting to know what he would usually get. Knowing more about him would feel so domestic and sweet. “Black coffee, usually with tons of sugar.” He had a hint of embarrassment in your voice. A little muffled like he had covered his mouth to hold in the confession of drinking it so sweet. You smiled at his answer. Of course he had a sweet tooth. “Tons of sugar, I’ll remember.” You mirrored his words.

“Oh! My! God!” You heard Penelope gasp from the living room. Knocking you out of your little phone call bubble with Spencer. “I think I have to go. You better call me tomorrow.” You said it lightheartedly. Just wanting to hear from him again soon. “I will. I’ll call you.” Spencer answered. “Bye Spencer.” “Bye Y/n.” You hung up with a smile, already turning and walking back into the living room. Penelope turned around on the couch to look at you, “They shot Richard!” She looked absolutely shocked as she gave you the news of your favorite character being hurt. You couldn’t wipe the smile from your face though. “Spencer called.” You saw her face form from a shocked to surprise expression, “Oh! My! God!” She sounded a lot happier that time, and you knew you wouldn't hear the end of it.

#criminal minds #spencer reid #criminal minds fic #spencer reid fic #spencer reid x reader #spencer reid x you #spencer reid fluff #Goth reader #self indulgent fic #fanfic writer #tumblr writer #she blinded me with science #part 2 #whiskeyghoul

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