Part 5
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, you can have more than one feeling). 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 trying some detective work on your thoughts?
You may find the first time to be hard. This is normal. When you practice, it gets easier.
Try writing the thoughts out (on paper or your electronic device), rather than challenging them in your head, and keep practising.
Try 2 or 3 diaries, when big feelings come up, in the next week.
You will probably see the same kinds of thinking styles come up.
Also don’t forget the experiments worksheet here to change your thoughts.
“Remember, the journey towards changing your thinking takes time and effort, but every step forward counts towards improving your well-being.”
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