Recording Thoughts.

This is a useful tool because it makes our negative automatic thoughts visible to us. They help us to identify patterns within our thinking.

Thinking back to week 2, we asked if you had any recurring thoughts. Review this again and take a few minutes to identify whether you are still having any particular negative thoughts you are struggling to shift. Are these thoughts affecting your day to day life?

Once you have gotten good at recognising the thoughts that are tied to negative emotions, it’s time to take a closer look at those thoughts.

One way of Identifying and Breaking Negative Thought Patterns is to compare our thoughts to reality.

After telling ourselves something reasonable, are our thoughts a realistic reflection of the actual situation?

Follow the Facts. The following series of steps will allow you to identify possible twisted thinking.

Step 1: Look for evidence that supports your thoughts
Evidence for my thought

Step 2: Look for evidence that does not support your thoughts
Evidence against my thought

Step 3: Look for possible examples of twisting in your thinking
Was there any twisting in your thinking?

Step 4: Identify a more accurate and helpful way of seeing the situation
What is a more accurate and helpful way of looking at the situation?

Step 5: Notice and record any effects of the new thought on your feelings and behaviours
What are the effects of the new thought?

See how Konrad, a single dad of two children used this approach when they forgot to call their best friend to say they couldn’t make the Smith Westerns show with them for their 30th Birthday.

Event: Forgot to call friend about the gig for their 30th Birthday

Thought: “I am a bad friend”

Emotions: Guilt and worry.

Behaviours: Kept putting off calling friend to apologise

Step 1: Evidence for my thought

– I forgot to call my friend on their special birthday.
– I haven’t caught up with my friend in a while and have ignored their last two texts
– My memory is not the best
– My friend is not going to want to speak to me now

Step 2: Evidence against my thought

– My friend knows I am busy with the kids and my life is not the easiest
– I have remembered to text or call him every other year
– Both of my kids were off school unwell and needed my full attention
– I am considerate that I have possibly upset my friend

Step 3: Were there any errors in your thinking?

– Overgeneralising
– Jumping to Conclusions
– Emotional Reasoning

Step 4: What is a more accurate and helpful way of looking at the situation?

– I was busy looking after my daughters as they were sick and off school and did intend to call my friend. In the future, I will be sure to set reminders. It was not the end of the world and my friend was understanding when I finally called them.

Step 5: What are the effects of the new thought

-I no longer feel guilty or worried and it felt nice wishing my friend a happy birthday. I recognise that I am not perfect and that is ok.