Elisabeth888

I am in a dialectical behavior therapy group and I have just learned to do this.

TRY IT!!!

1. The situation. Briefly describe the situation you would like to have handled better. This will help you remember it later if you want to review your notes.

I made a mistake at work. I felt anxious and was reminded of past failures.

2. Initial thought. What thought first popped into your mind? This was probably a subconscious or automatic thought that you have had before.

I feel like a failure. If people knew the real me, they wouldn't like me.

3. Negative thinking. Identify the negative thinking behind your initial thought. Choose one or more from the list of common types of negative thinking.

This is self-labeling and disqualifying the positives.

4. Source of negative belief. Can you trace your thinking back to a situation or person? Is there a deep belief or fear driving your thinking? Search your heart.
I can hear the voice of my parent saying that I’m a failure and that I’ll never amount to anything.

5. Challenge your thinking. Look at the evidence both for and against your thinking. Have you been in a similar situation before? What did you learn from it? What strengths do you bring to this situation? Make sure you see the whole picture.

I'm hard on myself. I don't always succeed, but I do sometimes. People have complimented me on my work. I feel overwhelmed when I try to be perfect.

6. Consider the consequences. What are the short-term and long-term consequences if you continue to think like this? Look at the physical, psychological, professional, and emotional consequences.

I'm damaging my self-esteem. If I continue to think like this, my negativity will affect my relationships and possibly my health. I'll become exhausted.

7. Alternative thinking. The previous steps of the thought record helped you understand your thinking and lower your defenses. Now that you've considered the facts, write down a healthier way of thinking.

I don't have to succeed at everything. I can learn from my mistakes. I’m not a failure. I want to get rid of this negative thinking. I'm being hard on myself.

8. Positive belief and affirmation. Write down a statement that reflects your healthier beliefs. Find something that you can repeat to yourself.

A mistake is not failure. I am successful in many ways.

The serenity affirmation - "Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference."

9. Action plan. What action can you take to support your new thinking?

The next time I make a mistake, I won't dwell on the negatives. Instead I will focus on what I can learn from my mistake. I will remind myself of my past successes.

10. Improvement. Do you feel slightly better or more optimistic? This step reinforces the idea that if you change your thinking, you will change your mood. Gradually over time, your thinking and life will begin to improve.

If you write a thought record every day for a few weeks, you will begin to change your thinking. You'll spot your negative thinking quickly and let it go. You will come up with better alternatives. You will practice your healthier way of thinking and incorporate it into your life. (Reference: Guide to Cognitive Therapy, CBT and Thought Records .)

Sparkos

The lazy me said "hmmm, that sounds like hard work"

AV said "F*** that have a drink instead"

Recovering me said "don't be so dismissive, this sounds like a very good idea. Give it a try"

Procrastinating me said "Great idea, I must do that tomorrow"

The living in the now me said "get a pen and paper and do it now". So that's what I'm going to do!!!!