Stikin' Thinkin'
“I really should exercise. I shouldn’t be so lazy.”
Should Statements
When I say "I just want to be normal" I ask myself what is "normal" anyway?
Definitions
"My trauma is my fault because I should have been a better kid."
Personalization and Should Statements
"Even though I studied for the test, I just know I will fail it."
Jumping to conclusions: Fortune telling
This type of technique asks us to identify 5 things we see, 4 things we can feel, 3 things we can hear, 2 things we can smell, and 1 thing you can or wish you could taste.
5 Senses Grounding
"They were laughing when they passed me, they must be laughing at me."
Jumping to conclusions: Mind reading
A thought detective may need to look at this kind of proof to support the thought.
Examine the Evidence
I've been good all week and no one rewarded me for it, they never notice when I'm good."
Heaven's Reward Fallacy and Polarized Thinking
"Even though I had a great family visit and a good day with my peers, I can't stop thinking about when staff redirected me once this morning."
Filtering
This technique to help identify the path between thought, feelings, and behaviors might get confused with a geometry assignment.
Cognitive Triangle
"I get anger so easy, I'm just an angry person."
Emotional Reasoning
"I might not have given 100% but I definitely gave 75%"
Thinking in Shades of Gray
"Everyone else I know has a phone and it's not fair that I don't."
Overgeneralization and Fairness Fallacy
"I know they think I'm stupid."
Jumping to conclusions: Mindreading
Starting from your toes and moving all the way to your nose, this technique can be a real squeeze.
Progressive Muscle Relaxation
"Everything is my fault"
Blaming
Is it worth it?
Cost-Benefit Analysis.
"I ate the ice cream after I told myself I wouldn't now my diet is ruined. I always fail when I try to change."
Polarized thinking and Overgeneralization
"I don't care what anyone thinks or any consequences, I'll keep going until I win this argument."
Always being right
If you're panting in anger or with high anxiety, give this simple regulating technique a try.
After receiving praise on a job well done, you say "But I messed up on this one part, so I didn't really do good at all"
Filtering
This method of challenging our thinking is best determined by asking "is how you would talk to a friend or someone you care about in a similar situation."
Double Standard Method
"I can't help it that I punched a hole in the wall because my peer made me mad and if they would just do what I want them to do there wouldn't be any problems, I'd be happy.
Control Fallacy and Fallacy of Change
"If I was worthy of love, my family would have been better to me."
Personalization
Sometimes we are angry, hurt, or sad and it all gets cluttered in your head. Instead of staying jumbled grab a pen and do this instead.
Journaling