Applied Improvisation & Cognitive Behavior Therapy
I’m facilitating a continuing education applied improv and writing workshop for licensed social workers with LifeStage Friday April 22, 2022, 1-3pm ET.
I created the writing workshop content the day I booked the job, three weeks prior to the presentation. That’s fairly typical for me and makes life so much easier for future-me. What has been less easy has been integrating the research studies into the workshop. I’ve done many, many CE presentations and many, many improv and writing workshops but combining the two? I haven’t done that yet *with* a writing workshop.
And, somehow, I got it into my brain that I needed to seamlessly, perfectly integrate the research into the writing exercises (versus doing a CE Powerpoint presenting current research or a straight writing workshop).
So I spent a few hours over the last three weeks trying to seamlessly, perfectly, integrate these relevant research studies into the body of what we’re doing. Did you read that, multiple HOURS! Longer than it took to write the workshop and longer than I thought it would take. And I couldn't find a seamless, perfect way to add these studies that was in the flow of the workshop, which already has its own distinct flow.
Once I couldn’t do it easily and perfectly, I had a small catastrophizing thought of:
If I can't do this, it means I’m a failure and I should scrap the whole thing and take a nap!
Do you have those kinds of catastrophizing thoughts when a project takes longer than you’d like to complete or you can’t find the perfect answer to how to structure something? Here are the psychological definitions of catastrophizing thoughts. These kinds of thought are often automatic thoughts. (Read more about the power we give to automatic thoughts and how we can take away their power.)
These small and nagging thoughts meant I procrastinated on finishing the presentation and because I couldn’t find the “perfect” way to integrate the information, I found other tasks that I could do away from this project. Every week, I would refine the workshop, trying different ways to get those research studies in there but nothing felt perfect.
This week, I tackled the project again.
I very soon realized my self-talk was a catastrophizing thought! Once I became aware of the catastrophizing thought by labeling it, it could be replaced, and challenged with reality. (Old thought: “I’m a failure because I can’t get this done perfectly” to new thought “I’m not a failure. The project is already done. I just need a simple solution here to finish up.”)
(These are all cornerstone cognitive behavior therapy (CBT) techniques you can do by yourself or with a licensed mental health professional. I love these worksheets and I use them with my coaching clients all the time.)
I replaced “perfect” with “simple” and that was the key that unlocked my project. Looking for some PERFECT PLACE was my difficulty.
So very often when we overcomplicate and catastrophize, we overlook that the simplest thing will often do! Very often the simplest solution is good enough. (Looking at you, Winnicott!)
I’m doing the simplest thing to ensure that I’m compliant with the CE requirements and the participants will be as well.
How do applied improvisation tools apply here?
I stayed in the present—my workshop was already written and the research points were pulled, placing them was my difficulty.
I released perfectionism—done is always better than perfect.
I stayed simple—there’s no reason to overcomplicate when the obvious and simplest solution will do.
I stayed flexible—what I was trying wasn’t working, so I kept trying new solutions and didn’t stay attached to one idea.
I was kind and supportive to myself—I can do this!
I said “yes, and” to myself—“Yes, I can figure out a way and one that is easy!”
All of these improv tools we’ll be practicing in the continuing education workshop and that’s a few of the ways how CBT tools and improv tools intersect.
Modeling!
There is a bonus CBT and facilitator tool I’m applying here. Modeling! By being vulnerable with all of you and telling you about my creation process, I've been modeling how those CBT skills and improv skills work in there here and now, in life, and in writing!
***
Most, if not all, improv exercises will have the participants staying in the present. A great exercise that you can use with your team, your clients, or just yourself is “Alphabet.” Because the Alphabet is an easy place to start, this exercise will get you to staying in the present with some structure.
Here is a definition of the game from Hoopla (with edits by me): Essentially, two players do a scene where each line starts with the next letter of the alphabet. Said another way, the scene consists of 26 lines of dialog. The first line starts with “A.” The reply to that line must start with a “B,” and so on, until the whole alphabet has been covered. (This game can also be done in a Zoom room.)
Attempts to stay within the constraints means silliness and boundless creativity will ensue as a new story is created in the moment!
If you try “Alphabet,” let me know in the comments!