by How was your experience with using the thought record to analyze a troubling situation?
The basic formula is relatively simple:
event –> thought –> feeling –> behavior
Something happens and we have an automatic thought about it. Sometimes we are aware of this thought, and sometimes not. That thought triggers a feeling, which may be positive or negative. (However, when we feel the need to analyze a situation, it is usually negative.) We then act on this feeling. Often our reaction is impulsive, which can make the situation worse.
This is the foundation of the thought record. What have you discovered so far? Have you had the opportunity to question a thought or belief that you never analyzed before?
Be mindful of your own personal experience and do not compare to others. Eventually, the thought records will guide us to focus on evaluating deep-rooted belief systems and our own self concept. But they do not start there. As you think of a situation, ask what it means to you. Did you notice any thoughts about your value as a human being, your sense of belonging, or your purpose? Where did these thoughts come from? Analyze these thoughts, using the prompts to provide evidence that the thought is either true or false or some percentage of being true or false.
There is no “right” or “wrong” here. This is a process of self-discovery that is a journey. Just stay on the journey.
*Do not dwell on negative thoughts or maintain a “victim stance”. Put the task away if you are unable to pull yourself out of a negative space.