HELP COURSE STEP 5
The documents linked from the
bottom of each page are intended to be an integral part of this course, and
should not be omitted - the worksheet documents are included in the downloadable
Steps linked above.
Having learned that
thoughts are just
thoughts, that they're automatic, not necessarily true, habitual and just appear
believable, then we can behave like the
mind bully's Victim 2 in the previous step and learn to
challenge our thoughts.
We can start by identifying which of our
thoughts is the HOT thought:
Write down several thoughts from a recent
distressing situation. What did those thoughts say about you, or mean to
you? Of all those, which one thought (or image) was the one that made you
Let's take that hot thought - THE thought that
contributed most to making you feel distressed or depressed. Ask yourself
the following questions about THAT thought:
- Is this thought a fact, or just a thought?
Fact or opinion?
- What am I reacting to? What meaning am I
giving this situation?
- Is there another way of looking at it?
- What would someone else make of it?
It's often helpful to think about a particular person who you respect, and
imagine what they would think about that thought, what meaning they would give
it, and how they would react to it.
- What advice would I give someone else (with
this thought in this situation)?
- Is this one of those
Unhelpful Thinking Habits?
- Is my reaction in proportion to the actual
- How important is this really? How
important will it be in a year's time?
- Can I be more
flexibe in my thinking?
- How am I reacting? When I think of
that Playground Bully, am I like Victim 1 (believing and getting upset), or
can I be like Victim 2 and challenge the bully?
- Learn to Notice
- What if I tried to see this situation as an
outside observer. How would that look? Would things be likely to
have a different meaning?
- What evidence is there that this thought is
- What evidence is there that this thought
isn't true (partly or totally)?
- What would be a more balanced way of
looking at it? Wise Mind
- What is the bigger picture?
The helicopter view.
DON'T BELIEVE EVERYTHING YOU THINK!
Use these sheets repeatedly to learn to
challenge your thoughts successfully :
The Court Case: Thought Challenging - video
THINK - video
the Self Help mp3 downloads to
strengthen therapy or as a stand-alone technique