Diaries
The good news is as well as experiments, we can also use diaries to change thinking that makes us feel bad.
Here’s an example of Bailey’s diary.
| 1) What was the event, thought, memory, or picture in your head? |
| At home in my bedroom thinking about being behind in homework and my Nanna. |
| 2) Thoughts: What went through my head? What does it say about me? Am I using negative kinds of thinking? Rate how strongly I believe it (0-10). |
| ‘I am a failure because I am behind in my homework after Nanna died’ (9) – noticing negatives ‘Not listening at school means I am going to fail’ (8) – predicting the future ‘If I think less about Nanna, I will forget her’ (9) – predicting the future |
| 3) Feelings: What was I feeling? Rate how strongly you feel it 0-10. |
| Sad 9; Stressed 7 |
| 4) Detective work: What would a friend say? Is there another way of viewing it? |
|
I am forgetting I have passed all my class tests ok. Being behind doesn’t mean I am going to fail. It feels horrible the idea of forgetting Nanna. Deep down I know it’s not possible. It’s ok to give myself a break from thinking about it. |
| 5) Result: How do you feel now? Rate how strong your feelings are now (0-10). |
| Sad 7; Stressed 4 |
Bailey felt less stressed and sad after doing the diary.
Changing our thinking can help move feelings into the background, without pushing feelings away.
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