TRY OUT A DIARY: CHange your THOUGHTS
Follow the steps below to change your thinking: (PS: it doesn’t have to be perfect, and it’s normal to find it hard!)
Think of a time recently, when you had some big feelings.
Follow the steps to change your thinking. Can you see it from a different view?
Tip: If you are finding it hard, think about what a friend would say, and what would be a kind way to talk to yourself?
| 1) What was the event, thought, memory, or picture in your head? |
| 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). |
| 3) Feelings: What was I feeling? (use the circle of feelings). Rate how strongly you feel it (0-10). |
| 4) Detective work: What would a friend say? Is there another way of viewing this thought? |
| 5) Result: How do you feel now? Rate how strong your feelings are (0-10). |
What did you discover after your detective work?
You may find the first time to be hard. This is normal. When you practice, it gets easier.
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