CHALLENGING PERSONAL BELIEFS
1. Describe
just the facts of a situation which is causing you problems.
2. What were
your first thoughts that came to your
mind about this situation.
3. What immediate
emotions did your feel? ( Anger, happiness, sadness, frustration, etc.)
4. Read a
distorted thinking list, and specify which thinking you used.
5. How can
you think differently, considering your distorted thinking.
6. Develop a
thinking pattern that will allow you to think accurately, more quickly the next
time.
TOOL
Thinking PatternBelief of what happened . >>>Was my thinking distorted and in what way? >>>What emotions did it cause that could be inaccurate? >>>How could I think and feel about this that would be more accurate? >>> Which more accurate belief do I choose to accept? >>>
If you continue to use this tool, eventually you can skip to
that last section when a situation first happens.
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