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Step-by-Step Exercise to Change Unhelpful Thinking and Behavior
Step-by-Step Exercise to Change Unhelpful Thinking and Behavior
This exercise is based off of techniques from Cognitive Behavioral Therapy. Do this on your own or with a Cognitive Behavioral therapist to change unhelpful reactions to triggers.
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2. Connect related thoughts with lines
2. Connect related thoughts with lines
In doing so, see the thoughts that are the root of the issue.
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Thought 1
Thought 1
Thought 2
Thought 2
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3. Refer to the thought distortions list and see if any of your thoughts match. Label your thoughts with all applicable distortions.
3. Refer to the thought distortions list and see if any of your thoughts match. Label your thoughts with all applicable distortions.
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Expand to see a list of thought distortions
Expand to see a list of thought distortions
Descriptions by Irismar Reis de Oliveira; https://tinyurl.com/y4apuybg
Expand to see a list of thought distortions
Dichotomous thinking (also called all-or-nothing thinking)
Dichotomous thinking (also called all-or-nothing thinking)
I view a situation, a person, or an event only in all-or-nothing terms, fitting them into only two extreme categories instead of on a continuum.
Fortune telling (aka catastrophizing)
Fortune telling (aka catastrophizing)
I predict the future in negative terms and believe that what will happen will be so awful that I will not be able to stand it.
Discounting or disqualifying the positive
Discounting or disqualifying the positive
I disqualify and discount positive experiences or events insisting that they do not count.
Emotional reasoning
Emotional reasoning
I believe my emotions reflect reality and let them guide my attitudes and judgements
Labeling
Labeling
I put a fixed, global label, usually negative, on myself or others.
Magnification/minimization
Magnification/minimization
I evaluate myself, others, and situations magnifying the negatives and/or minimizing the positives
Selective abstraction (aka mental filter or tunnel vision)
Selective abstraction (aka mental filter or tunnel vision)
I pay attention to one or a few details and fail to see the whole picture.
Mind reading
Mind reading
I believe that I know the thoughts or intentions of others (or that they know my thoughts or intentions) without having sufficient evidence.
Overgeneralization
Overgeneralization
I take isolated cases and generalize them widely by means of words such as "always," "never," and "everyone."
Personalizing
Personalizing
I assume that others' behaviors and external events concern (or are directed to) myself without considering other plausible explanations.
Should statements (also "musts," "oughts," "have to's")
Should statements (also "musts," "oughts," "have to's")
I tell myself that events, people's behaviors, and my own attitudes "should" be the way I expect them to be and not as they really are.
Jumping to conclusions
Jumping to conclusions
I draw conclusions (negative or positive) from little or no confirmatory evidence.
Blaming (others or oneself)
Blaming (others or oneself)
I direct my attention to others as sources of my negative feelings and experiences, failing to consider my own responsibility; or conversely, I take responsibility for others behaviors and attitudes.
What if?
What if?
I keep asking myself questions such as "what if something happens?"
Unfair comparisons
Unfair comparisons
I compare myself with others who seem to do better than I do and place myself in a disadvantageous position.
Thought 1
Thought 1
Thought distortions: all-or-nothing thinking, fortune-telling
Thought 2
Thought 2
Thought distortions: catastrophizing
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5. Draw final conclusions
5. Draw final conclusions
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New behavior and physical response
New behavior and physical response
What do I intend to do now?
What do I intend to do now?
[Describe]
What do I feel in my body now?
What do I feel in my body now?
[Describe]
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Emotions
Emotions
[Emotion]
[Emotion]
[Emotion]
[Emotion]
[Emotion]
[Emotion]
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Concluding thoughts
Concluding thoughts
The above evidence makes me conclude that...
[Thought]
[Thought]
[Thought]
[Thought]
[Thought]
[Thought]
1. Fill in the details of the situation in which you had an undesirable reaction
1. Fill in the details of the situation in which you had an undesirable reaction
Add up to ten thoughts or emotions in each list to keep the analysis work manageable.
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4. For each distorted thought, add supporting and contrary evidence and a conclusion
4. For each distorted thought, add supporting and contrary evidence and a conclusion
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Thought
Thought
Supporting Evidence
Supporting Evidence
[Describe]
Contrary Evidence
Contrary Evidence
[Describe]
Conclusion
Conclusion
[What do you conclude from the evidence?]
0. Duplicate this template to make your own version to edit by clicking the three dot menu next to the map title.
0. Duplicate this template to make your own version to edit by clicking the three dot menu next to the map title.
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Aftermath
Aftermath
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Post-action emotions
Post-action emotions
List out all the emotions that you feel as a result.
[Feeling]
[Feeling]
[Feeling]
[Feeling]
[Feeling]
[Feeling]
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Behavior and physical response
Behavior and physical response
What do I do?
What do I do?
[Description]
What do I notice in my body?
What do I notice in my body?
[Description]
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Post-action thoughts
Post-action thoughts
List out all the thoughts that go through your mind after your initial reaction to them.
[Thought]
[Thought]
[Thought]
[Thought]
[Thought]
[Thought]
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Trigger - Reaction Event
Trigger - Reaction Event
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Situation
Situation
[Describe what is happening (aka the trigger)]
[Describe what is happening (aka the trigger)]
Drag in a picture of the trigger to make this exercise even more real.
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Emotions
Emotions
List out all the emotions you are feeling.
[Emotion]
[Emotion]
[Emotion]
[Emotion]
[Emotion]
[Emotion]
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Behavior and physical response
Behavior and physical response
What do you do?
What do you do?
[Description]
What do I notice in my body?
What do I notice in my body?
[Description]
Pro's of the behavior
Pro's of the behavior
[Description]
Con's of the behavior
Con's of the behavior
[Description]
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Thoughts
Thoughts
List out all the thoughts that are going through your mind. It's best to break them down so you can analyze them separately later.
[Thought]
[Thought]
[Thought]
[Thought]
[Thought]
[Thought]
reactions
reactions
reactions
reactions
reaction
reaction
reaction
reaction
reactions
reactions
reactions
reactions
reactions
reactions
reactions
reactions
Reaction
Reaction
reaction
reaction
reaction
reaction
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