CBT-6.1

CBT*: Questioning Automatic Thoughts

 

Start with: “The automatic thought I’ve identified is ________________________________________________________________________.”  Then: question:

  1. What is the evidence that supports this idea? What is the evidence against?
  2. Is there an alternative explanation or viewpoint?
  3. What is the worst that could happen? (And then: If it did, how could I cope? What is the best that could happen?  What is the most realistic?)
  4. What is the effect of my believing this automatic thought…and what could be the effect of changing my thinking?
  5. What would I tell ________ if he/she were in the same situation?
  6. What could/should I do? (Problem-solve, or devise an adaptive response…)

______

For future application and skill development, memorize these as:

                  1. WHAT’S THE EVIDENCE (+/-)…
                  2. WHAT’S AN ALTERNATIVE…
                  3. WHAT’S THE WORST…
                  4. WHAT’S THE EFFECT…
                  5. WHAT WOULD I TELL _____ IF THEY…
                  6. WHAT TO DO NOW IS…
automatic thoughts
examples of automatic thoughts
cbt listing

ERM

kids, africa, animals
The Elephant/Rider metaphor serves as a model of the human mind, one most helpful in understanding how it works, and in seeking to make lasting personal change.

SQ

meditation, mindfulness, reconditioning
Sitting Quietly (SQ) is first a self-care practice, one of calming renewal and connection…it’s also “the vehicle” of introspection, enabling discovery, insight…and healing.

LP

duck, ducklings, mallard
Life Practices are particular activities we engage on a more or less regular basis, using skillsets we learn and develop, and that serve to make our lives meaningful, productive, and rewarding…
kids, africa, animals
The Elephant/Rider metaphor serves as a model of the human mind, one most helpful in understanding how it works, and in seeking to make lasting personal change.
kids, africa, animals

The Elephant/Rider metaphor serves as a model of the human mind, one most helpful in understanding how it works, and in seeking to realize well-being…

SQ is an evidenced-based way to actually retrain the Elephant and effect lasting change…

kids, africa, animals

The Elephant/Rider metaphor serves as a model of the human mind, one most helpful in understanding how it works, and in seeking to realize well-being…