In this part, we create the new effective thinking that we can replace the erroneous thinking with, and get new, better results in life. .
I think that we are more effective at this if we follow the whole scientific process, though some shortcuts can be useful, such as...
A SHORTCUT OPTION
Three column approach (cuttable to 2 columns if you don't identify the thinking distortions):
Old thought Distortion New thought
(Disputes, corrections)
INSTRUCTIONS
From the form:
[Debate a belief, answer as if wise friend (with compassion)
Must meet the Five Rules For Rational Thinking, below. And, at some point, you need to “finish” olf the new beliefs by writing out why they are true and what supports them (such as evidence, facts, experts, etc.)
DEBATE
Pretend as if you are on stage in a debate you want to win (and that you don't even have to be correct, just convincing).
"This is absurd. It makes no sense. How could that be?!!!"
"It can't be right, because if it were it wouldn't produce such a bad result.!"
"Think, what thoughts, even if not right, as we can screen them later, will produce a good feeling, even if I have to be a fruit fairy or Pollyanna about them."
THE WISE FRIEND
"Would you speak that way to a friend or treat her/him with such disrespect as you are treating yourself?"
"Wouldn't you give your friend some slack, as just being human and trying his/her best?"
"Wouldn't you remind him/her that he/she has good things in his/her life?
"Wouldn't you say [as you could to yourself] 'I love you no matter what'?"
IDENTIFYING THE THINKING DISTORTIONS
Actually, we could have done this in Part B, after each of the thought-beliefs that we wrote. If you haven't done them you should do them now. (A reference list is on the Super-Form.) Read Wrong Thinking, Cognitive Distortions, which also includes a brief list of distortions.)
EVIDENCE IN THE MATTER
Eventually after each belief in B. Self Talk , if appropriate, it is useful to provide "evidence", i.e. say what your mind thinks is supporting evidence for the belief. In Section E., you'd ordinarily either dispute the evidence or provide evidence that supports the new belief that replaces the old belief.
THE 5 RULES FOR RATIONAL THINKING
Must meet at least 3 of these:
1. Based on objective, observable reality (ask yourself is this something an objective observer would see?)
2. Protects your life (actually) if you act on it
3. Gets you your goals
4. Keeps you out of trouble with others
5. Eliminates significant emotional conflict
Consider memorizing these, because you can then screen out irrational thinking, which is also signaled by when you're not getting the results you want.
