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Stress Management for Health Course

Challenges To Upsetting Thoughts

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Challenges to Upsetting Thoughts

 

What is the Evidence to Support My View?

 

What evidence do I have to support my thoughts?

What evidence do I have against them?

 

What Alternative Views are there?

 

How would someone else view this situation?

How would I have viewed this situation in the past?

 

What is the Effect of Thinking the way I do?

 

Does it help me, or hinder me from getting what I want? How?

 

What Thinking Error am I Making?

 

a.       Am I thinking in all-or-nothing terms

ignoring the middle ground?

 

b.       Am I catastrophising

overestimating the chances of disaster?

 

c.        Am I personalizing?

blaming myself for something which is not my fault?

 

d.       Am I focusing on the negative?

looking on the dark side; ignoring my strengths?

 

e.       Am I jumping to conclusions

predicting the future and mind-reading?

 

f.         Am I living by fixed rules?

fretting about how things ought to be;

overusing the words should, must, and cant?

 

What Action Can I Take?/ What Can I Do to Influence my Situation?

 

What can I do to change my situation?

Am I overlooking solutions to problems on

the assumption they wont work?  (Ref: Powell T. 1992)


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