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\nHow to Change Your Self Defeating Beliefs\n

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\nThis is a follow up to a previous video on identifying your self-defeating thoughts. Challenging your thoughts is called cognitive restructuring and is a technique used in cognitive behavior therapy. You can do this on your own, but of...\nThis is a follow up to a previous video on identifying your self-defeating thoughts.
Challenging your thoughts is called cognitive restructuring and is a technique used in cognitive behavior therapy. You can do this on your own, but of course it works better when you have a therapist guiding you and helping you work through it. Today’s technique involves using a thought record. I have a free worksheet that you can download to use for this. You can download it by going to my website here

You challenge your thoughts in two stages, the first is to recognize the thought and record it. The second is to challenge the thought.

Stage one
Start with when you notice feeling low or some other negative emotion like anger. Take a minute to ask yourself what was going through my mind just then? Then you pull out your thought record and you write down the situation, the emotions and body sensations you experienced and the actual thoughts you had.

Next you want to describe your emotions and body sensations.
What did you actually feel? You can usually write an emotion in one word like angry, humiliated, empty.

If you have trouble recognizing your emotions, you can use emotions cards to identify your emotions. You can also get these cards as a free download from my website at

Next you want to rate the strength of the emotion from 0 – 100% And this number is your own estimation, just so that you have a way to quantify your feelings. Last thing is to record what you felt. Did you feel a lump in your throat, head pain or butterflies in your stomach?

Then on to stage 2 – challenging your thoughts. There are a few ways to do this. The one I’m going to talk about one in this video is putting your emotions on trial.

With this approach, you take one of the thoughts from your thought record and run it through a trial. The defense will argue that the thought is true and the prosecution argues that the thought is false. You will argue as both the defense and prosecution and then you will act as the judge to make the final decision.

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Resource Details

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Media Length
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7:00
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Grade
Higher Ed
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Subjects
Social Studies & History
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Media Type
Instructional Videos
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Source:
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\nDr. Tracey Marks\n\n
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Date
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2019
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Language
English
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Audiences
For Teacher Use
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Fine Print: Educational Use
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Concepts

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defense, emotions, evidence, time
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cognitive restructuring techniques, cognitive behavioral therapy, negative thoughts, negative thinking, self-defeating behavior, negative thinking patterns, cognitive therapy, cognitive restructuring, cognitive reframing, mental health channel, mental health education, dr tracey marks, body sensations, negative emotion, automatic thought, defense argument, thought record, video, emotion, thought, record, prosecution, head, thoughts, situation, recognize, challenge, download, link, description, part, challenging, works, stage, start, mind, write, shift
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