A         Activating Event

B         Believable Thoughts

C         Consequences

What happened.  Where?  When?  Who with?  What was the first thing you noticed?

What went through your mind at that time?  What thoughts or images came to mind?  What did that mean to you, or say about you?  What was upsetting about that?

Consequences of Believing the Thought

Choose one distressing thought from column B.  How would you feel and behave if you believe that thought? What would you do?

Balanced alternative thought- optional

Consequences of Not Believing the Thought

How would you feel and behave if you don't believe that thought?  What would you do?

D     Defusion

Examples of Defusion Exercises

Defusing from thoughts means seeing thoughts as what they really are (passing streams of words, pictures or sensations) rather than what they seem (real dangers or facts). Write down some defusion exercises that you intend to try - see next column for examples.

·         Notice unhelpful thoughts.  Say them slowly.  Write them down.  Say them in funny voices.

·         Label unhelpful thoughts and emotions, e.g. an evaluation, a prediction, a feeling, a sensation, a justification, a memory etc

·         Practice mindfulness so that you can better notice when you are in the present moment versus when you are stuck in your head in the past or future.

·         Use metaphors to help get a different view of your thoughts, feelings, and self evaluations

o       Passengers on the Bus, Playground Bully, The Beach Ball, The Shop Window, The River, The Thought Train

·         STOP, STEP BACK.  OBSERVE (what you are feeling and thinking; how the other person is acting).