Dealing with these issues can drain so much out of your body physically. We spend so much time worrying, we forget the reality of what’s really going on. We have a liar living inside us that tells us “we’re no good”, “we don’t deserve anything”, “I’m a complete failure”. We tend to try and predict the future or read people’s minds and come up with unrealistic assumptions that cause us to not even try!
* I have attached an example of what it should look like below along with a list of the distorted thoughts.
- Think of a scenario in the past that made you upset and write down what happened. Be specific
- Now write down what you felt. Angry? Sad? Anxious? Depressed?
- Beside each emotion, write down a percentage of how intense it was. Eg: Mad 50% Sad 75%. Anxious 60%
- Next, I want you to write the negative thoughts that made you upset and put a value beside that. Eg: How will I pay the bills (90%)
- Using the Distorted thinking picture I added. Use this to identify what’s really going on.
- Now last and most importantly, substitute more realistic thoughts and estimate your belief in each one.
Using this method, I was able to identify the lies that my thoughts were trying to tell me. When we write it down, we can physically see how irrational we can be on ourselves. When something negative happened to me, or I thought of a past occurrence that upset me, I would do this every time. The more and more you do this, the quicker you will be able to think differently about yourself. Be your own best friend. If my friend got laid off from work I wouldn’t put him down. I would tell him that it will be ok. Instead of the hopeless feeling we have, we now can identify something much more powerful. Hope.