ABCDE
This first letter of the alphabet also starts the model wherein we can examine the event that triggered a response
Antecedent OR activating event
Timmy gave a presentation at work and three of his coworkers loved it! However, two of his coworkers weren't impressed. Timmy starts dwelling on the negative feedback he received.
Mental filter
This is the first step to untwisting from a cognitive distortion.
Identify the thought!
Jamie decided that he wasn't going to ask his boss for a raise because he already knew that the answer was going to be "no", so why even try?
Jumping to conclusions
Our automatic thoughts are strongly correlated with this, your views of yourself
Self esteem!
These are stories, rules, and thoughts in our minds that heavily influence our behavior
Beliefs
Glorp plans to work out every day and ends up not going on Tuesday. Glorp thinks to himself, "well, that's it! I guess I'll just give up on my goal."
All or nothing thinking
50 shades is a great place to start with this untwisting technique
Thinking in shades of grey OR seeing the grey area
Mark was struggling with fatigue, low motivation, and a feelings of worthlessness, but when asked by his friend how he was doing, he responded "I'm doing fine, no problems, just chilling."
Minimization
This part of your body weighs an average of 3 pounds
The brain!
The outcome of our actions. These can be "good" or "bad"
Consequences
Randy spends a lot of time calling himself a loser after losing the unicycling tournament.
This method takes a scientific approach to untwisting from jumping to conclusions thoughts
The experimental technique
Darlene came into work one morning and had a note on her desk to speak to her supervisor as soon as possible. She began to panic and think: "Is she mad at me? What does she want to talk to me about? I am sure I'm getting fired! Then I'll lose my house since I can't pay the bills!"
Catastrophizing
This is the age when our brain is fully formed and developed
25!
When we argue, challenge, or reframe our thinking
Dispute
Xander assumes that his teacher hates him because he didn't get 100% on his assignment
Mind reading
This method might use a dictionary to help with untwisting thinking
Define terms
Sophia forgot to return a book to the library before it's due date and when she got a fine in the mail, she kept repeating in her head that she is such an idiot for forgetting to return one book on time.
Labeling
This is the percent of the brain that we use
100%!
We do this to assess how our new beliefs change our experiences
Evaluate
Miranda's coffee spills on her way out the door and she says, "Just my luck! I NEVER have a smooth morning!"
Overgeneralizing
Re-attribution
Jenna feels ashamed and embarrassed about failing several of her college classes. She tells herself that since she feels like a failure, she "must really be a worthless loser that will never amount to anything."
Emotional reasoning
This part of your brain helps create thoughts.
The cerebrum