CB MAP
Internal/External
EVENTS
ACTION, SITUATION OR CIRCUMSTANCES THAT CAUSES YOU DIFFICULTY
WHAT IS A PROBLEM
IDENTIFY OR DESCRIBE THE PROBLEM/ WHAT IS YOUR GOAL?
STEPS 1 AND TWO. GIVE EXAMPLES
Feeling Sad, happy, angry
EMOTIONS
FIRST SAY TO YOURSELF "WHAT IS TE PROBLEM, GET ALL OF THE FACTS...
IDENTIFY AND DEFINE THE PROBLEM
LOOK AT DIFFERENT SOLUTIONS/BRAINSTORM
STEP 3. GIVE EXAMPLE
DESCRIBE THE EVENT
when you relapsed and you thoughts
Expectations, Appraisals, Attibutions Decision
AUTOMATIC THOUGHTS
WHAT IS THE SHORT-TERM OUTCOME TO BE?
WHAT IS THE GOAL? LIST THE OTHER ONE
It's probably not going to work it never does
ATTITUDES/BELIEFS
GET OTHER PEOPLES IDEAS...
LOOK AT DIFFERENT SOLUTIONS OR ALTERNATIVES
STEP 5 OF PROBLEM SOLVING
STUDY THE OUTCOME OR RESULTS
Actions Negative or Positive
OUTCOME
DID YOUR SOLUTION LEAD TO A NEW PROBLEM? CAN YOU NOW ACCEPT THE OUTCOME AND MOVE ON?
WHAT IS STEP 6:
STUDY THE OUTCOMES. HOW DID THEY WORK
STEP 6. GIVE EXAMPLE