CBT - change your thoughts. change your emotions. change your actions.
This is one of the most useful tools when someone is having trouble looking at a situation from a different angle. This chart organizes ones thoughts and bases them on evidence to disprove irrational thinking.
Here is the example that I like to use:
situation - flying in an airplane
feeling & intensity - scared, anxious, nervous, worried - 10
automatic thought - the plane is going to crash and I'm going to die
evidence against - most planes do not crash
reframe - most planes do not crash so therefore the chance of me actually crashing is pretty low
feeling & intensity - feeling better, less anxious, able to fly in an airplane - 3
If this thought record is completed, many times an anxious person will find that the thought is much more nerve racking than the situation itself!!!
This is one of the most useful tools when someone is having trouble looking at a situation from a different angle. This chart organizes ones thoughts and bases them on evidence to disprove irrational thinking.
Here is the example that I like to use:
situation - flying in an airplane
feeling & intensity - scared, anxious, nervous, worried - 10
automatic thought - the plane is going to crash and I'm going to die
evidence against - most planes do not crash
reframe - most planes do not crash so therefore the chance of me actually crashing is pretty low
feeling & intensity - feeling better, less anxious, able to fly in an airplane - 3
If this thought record is completed, many times an anxious person will find that the thought is much more nerve racking than the situation itself!!!
