Self-help

The following form is designed to serve as a "template" with which you can analyze and modify your emotional and behavioral "reactions" or responses.

First, realize that your "reactions" are caused not by stimulus events but rather by the way in which you think about them.

Second, realize that by thinking more accurately about these events you can modify your reactions to them.
 

Stimulus Situation:   What happened?
                                                                        What is about to happen?
                                                                        What is currently happening?
 

Thoughts:     What do you think about the event?  What thoughts are going through your mind?

Reaction/Response:     What was your emotional response?

        _____ anxiety    _____ depression    _____ anger    _____ guilt    _____ other
 


In order to change your reaction to a situation, you must change your way of thining about the situation.

Ask yourself the following questions:

1.    Am I thinking accurately about this situation?    yes/no
2.    Did I draw appropriate conclusions?                  yes/no
3.    Is there evidence to support my way of thinking about this situation?    yes/no
4.    What is a more helpful and accurate way to think about this situation? yes/no