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Search for the skill or situation you want to work on, such as focus, negotiation, or setting boundaries. Open a practice to read its steps before choosing what suits you.
46 results (expanded search) for "تفكيك الغضب بنموذج ABC"
Social
ABC Trace for an Anger Flare
In anger, dissect: Antecedent → Belief → Consequence.
Psychological
ABC Model Map
Event (A) → Belief (B) → Consequence (C): break the assumption that events cause emotions directly.
Psychological
Burn-After-Writing
Write a full angry letter uncensored, then destroy it — you're freed.
Psychological
Structured Anger Discharge
5 min run, pillow punch, towel scream — body cleans.
Psychological
Learned Optimism (ABCDE)
With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).
Psychological
Overgeneralization Decoding
"Always", "never", "everyone", "no one" signal overgeneralization.
Administrative
Diagnosing Team Stage with Tuckman Model
Identify which of four stages your team sits in today, and adapt your leadership style accordingly instead of using one fixed approach.
Parenting
Busting the Learning-Styles Myth — A Practical Multi-Modal Approach
No child is scientifically "visual-only" or "auditory-only" — use all senses together to cement any information.
Psychological
Secondary Emotion Labeling
Under anger lies pain or fear — ask what's the original emotion.
Social
DESC Builder for Recurring Conflict
Describe, Express, Specify, Consequence — a template to disarm any recurring quarrel.
Administrative
Activity-Based Cost Allocation
Each service/product: real cost? — not "fake organizational average".
Digital & AI
Plan Before Execute: Outline Then Run
Ask the model to write a numbered plan first and wait for your approval before executing.
Social
Restructure "Everyone Is Judging Me"
Dissect the thought: evidence? Real ratio? What are others actually doing?
Psychological
TIPP for Emotional Peak
Four physiological techniques that drop emotional peak in minutes: temperature, intense exercise, paced breathing, paired muscle relaxation.
Psychological
Opposite Action
When your emotion doesn't serve the situation, do the opposite of what it pushes you to.
Psychological
STOP in an Impulse Moment
Stop, take a breath, observe, proceed mindfully — four seconds save a decision.
Psychological
Should-Statement Reframe
Replace rigid "should" with flexible "prefer", lift pressure on yourself and others.
Psychological
Willingness vs Willfulness
Willingness to accept reality as is, not willfulness rejecting it — subtle but powerful.
Psychological
Cognitive Reappraisal
Instead of suppressing emotion, reinterpret the situation generating it.
Psychological
Plutchik Wheel Audit
8 primary emotions in a wheel, gradient and mixing — visual tool to discover yours.
Psychological
"I'm a Failure" Audit
"I'm a failure" needs 5 evidence + 5 counter. Write them.
Psychological
Stimulus-Response Gap
Between event and reaction — there's a gap. You choose in it.
Professional
Calibrated Questions (Voss)
Ask with "how" and "what" not "why" — opponent solves your problem.
Professional
Win-Win Framing
Frame every proposal: "we both win by..." — extinguishes competition.
Professional
Salary Range Research
Before any negotiation, get 5 data points on salary from 5 different sources.
Professional
Personal Board of Directors
Appoint 5 people as your "personal career board" and review big decisions with them annually.
Professional
SBI Model
Phrase every feedback in 3 sentences: situation, specific behavior, impact — no interpretation.
Social
The Generous Backstory
Invent at least three plausible reasons for a behavior that upset you, before you judge.
Leadership
Three Horizons: Balancing Today and Tomorrow
Allocate investment and leadership time across running today's business, scaling emerging ventures, and seeding tomorrow's.
Leadership
Anatomy of a Difficult Conversation (Stone & Heen)
3 conversations within every difficult one: "what happened", "feelings", "identity". Separate them and succeed.
Leadership
Identifying Loyalties: To Whom Does Each Person Owe Allegiance?
People resist change not from laziness, but because their loyalties are at risk. Discover the loyalty before expecting movement.
Parenting
Feeling Mirror
Name your child's feeling precisely before you try to fix the situation.
Digital & AI
Choosing the Model by Task
Don't default to the biggest model. Choose by: task depth, cost, privacy, speed.
Digital & AI
Detecting Content Engineered to Provoke You
When you feel strong anger/fear/excitement from a post, stop. It may be engineered for that.
Digital & AI
Multi-Step AI Workflow Design
Break a big task into 4-6 sequential steps, each a separate prompt + human verification.
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Social
Prep 1-on-1 With Manager
Prep your 1-on-1 with SBI + GROW: situation, behavior, impact, then open GROW questions.
Social
Professional Civility Pact
Sign a civility pact with your team: no interrupting, no sarcasm, no replying angry.
Social
Prep First Mentor Meeting
Prep your first mentor meeting with GROW + one single specific question.
Digital & AI
Chain-of-Thought: "Think Step by Step"
Ask the model to decompose the problem and show its reasoning before answering, raising accuracy on complex tasks.
Psychological
The "And Then What?" Decatastrophizing Chain
Run the catastrophe scenario through to the end instead of stopping at peak terror.
Social
The Graded Social Exposure Ladder
Build a 5-7 step ladder of social situations ordered from least to most anxiety, climb one rung per week.
Administrative
24-Hour Pause Before Big Decisions
Any decision over 5000 SAR or 5 hours of impact — wait 24 hours before executing.
Leadership
Cross-Functional Team Trust-Building
Before a joint project between different teams, hold a "hidden assumptions" session surfacing mutual stereotypes between departments before they sabotage collaboration.
Parenting
Releasing Your Ego From Your Child's Choices
Your child's choices aren't a reflection of your worth as a parent — practice separating your identity from his decisions.
Digital & AI
Cross-Model Verification Habit
For critical information, ask two different models (Claude and GPT, say) the same question independently, and compare before relying on either.