![]() ![]() your thoughts entirely accurate? Was there a silver lining? Are things as terrible as they seem? For example, here, you can say to yourself, “My uncle isn’t dead yet and we can work on getting him better. You are going to create a chant to say in your mind in response to the next time a situation like this arises, one that is rational, calm, and shows you that things are not as dire or broken as they seem in the moment. This is the thought that you are going to use in the future to correct yourself. Dispute: Finally, write down a dispute for that belief.Then maybe you’re worried about not finishing work because your boss won’t approve of you and you’ll feel worthless. Maybe your anger is actually because you’re busy and afraid you don’t have enough time to finish work. Maybe it’s that you’ll be left alone and you can’t deal with the coming sadness. Maybe, here, your belief is that your uncle is going to die soon and you’ll never see him again. You can even start writing down your beliefs before you write consequences. What was going on in your mind at the time? As you start doing more of these records, this process should get easier. Beliefs: Now try to work to figure out what beliefs made you react the way you did.Whatever the consequences were, write them down. Maybe you raged at the person who called or screamed or cut yourself. Maybe you broke down in tears and couldn’t work for two hours after you talked about your uncle. Consequences: Then fill out the consequences.It could be someone cutting you off in a lane of traffic, a rude sales call, or anything else that caused the emotions and the consequences you’re grappling with. In our example, let’s say someone mentioned that your uncle has cancer. Activating event: The activating event is what triggered you to react the way you did.So when you’re reflecting on the thoughts/feelings you want to change, fill out this graph for specific scenarios: But there’s a core missing step: the beliefs that cause you to act the way you do when responding to certain events. The top two, activating events and consequences, happen above ground. ![]()
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