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 - Changing your thinking: a `thought replacement' worksheet

Catchthenegativethought:Keepajournal,takingnotesoftheactualthoughtsyouarethinkingwhenyou'reina situationthatupsetsyouandendsinself-limitingandself-sabotagingbehaviour.Example:`It'sgoingtobeawful,I'mgoing toembarrassmyself...'-(andthenavoidinganevent).

ThoughtStopping:Asyounoticeyourselfsayingthesenegativeautomaticthoughts,youcanstopthemmid-streamby sayingtoyourself"STOP".Sayingitaloud,orsilentlyinyourheadifyouarewithpeople.Youmightalsoweararubber bandaroundyourwrist,givingitalittletwangeachtimeyounoticeyouareallowingnegativethinkingtotakeoveryour headinanever-endingloop.Itwillmakeyoumoreawareofhowoften,andinwhatsituation,youarehavingthenegative thoughts.

Challengethenegativethought:Challengethethoughts,examinethemtoseeifthey'revalid.`Where'stheevidencefor this?Isthereanotherwaytolookatit?'.Example:`Actually,that'sfortunetelling,Idon'tactuallyknowwhat'sgoingto happen,allIcandoismybest,maybeI'llbeabitanxious,Icancopewiththatifithappens,anditmightnothappen,Iwas okaylastweekatthatothereventeventhoughItorturedmyselfbeforeitwiththiskindofthinking....' Summary:reframeandreplace:Notethenegativethought?stopitinitstracks?examineitforevidence?andifyou decideitisirrationalandunhelpful,replaceitwithalternativehealthythinking.Hereisanexample:

NegativeAutomaticThoughts

ReframeRationalThoughtReplacement

Nobodylikesme

That'snotatruestatement.Myfamilylikeme,andIhavemy friendfromworkandmyfriendfromcollege.AndIgotonwell withmanyotherpeoplenowthatIthinkofit.Also,noteverybody willadoreandadmiremeinthislife.Iacceptthat.It'sthesamefor everybody.Also,ifsomebodydoesthinklittleofyou,youdon't havetoagreewithit.I'mokay,it'sokay.

It'sgoingtobeawful,I'mgoingtoembarrass myself...

Actually,that'sfortunetelling,Idon'tknowwhat'sgoingto happen,allIcandoismybest,maybeI'llbeabitanxious,Ican copewiththatifithappens,anditmightnothappen,Iwasokay lastweekatthatother...

Ican'tcope!

Tryitforyourself!

NegativeAutomaticThoughts

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That'sabitsilly.IfI`couldn'tcope'I'ddropdowndeadorburst intoflames,yethereIam.It'smoretruetosaythatIhave problemscoping,andIwishIdidn'thavetocope,andthatI'm doingmybest.AcceptingthatIcan'tcopeastrueonlymaximises mydiscomfort,andifIbelieveitI'llavoidthings...

Reframerationalthoughtreplacement

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