Examining My Thinking
What does it mean to examine your thinking?
Taking a moment to notice and think about what is going through your mind before reacting.
What is it called when you quickly jump from one thought to another without stopping to examine what you are thinking?
Thinking too fast
In the ABCs of Thinking, what does the A stand for?
Active Event
What can your beliefs and self-talk influence?
Your consequences or what happens as a result of how you think and respond to an event
What thinking error is being used when someone says:
“You NEVER listen to me!”
Absolutes
True or False: We cannot always control what happens to us, but we can learn to control how we think about and respond to what happens.
True
What tool can you use to organize your thoughts and see how different thoughts are connected?
A mind map
In the ABCs of Thinking, what does the B stand for?
Beliefs
Before making an important decision, what should you ask yourself about the possible consequences?
Ask yourself what could happen short-term and long-term as a result of the decision
What thinking error is being used when someone says:
“I can't do this. There's no point in trying.”
I Can't
Someone texts you, “We need to talk.” You immediately think, “They're mad at me.” What should you do before reacting?
Slow down and consider other possible explanations instead of immediately assuming the worst.
Your friend doesn't text you back for three hours. You think, “They're ignoring me because they're mad.” What is one thing you can do to slow down your thinking?
Think of other possible explanations before deciding what their silence means.
In the ABCs of Thinking, what does the C stand for?
Consequences
True or False: A decision can have a positive short-term consequence but a negative long-term consequence.
True
Example: Skipping a responsibility may feel good in the moment, but it could create problems later.
What thinking error is being used when someone says:
“This is the worst thing that could ever happen to me!”
Awfulizing
You make a mistake at work and immediately think, “I'm terrible at my job.” What is one question you could ask yourself to examine this thought?
“Is this thought completely true?” or “Is there another way I could look at this situation?”
You are angry and want to immediately send an insulting text. What could you do to slow yourself down?
Pause, take a breath, think about the possible consequences, and decide how you want to respond before sending the text.
A friend insults you. You think, “I have to defend myself,” and then you become angry and start an argument.
What is the A, B, and C?
A — Active Event: Your friend insults you.
B — Belief: “I have to defend myself.”
C — Consequence: You become angry and start an argument.
Your friends pressure you to do something you know could get you in trouble. You think, “If I don't do it, they'll think I'm lame.”
What could be one short-term consequence and one long-term consequence?
Short-term: You may feel accepted or included by your friends.
Long-term: You could get into trouble, damage relationships, or experience other negative consequences.
What thinking error is being used when someone says:
“Why does this always happen to me?”
Rhetorical Questions
How can examining your thoughts help you make better decisions?
It allows you to slow down, question unhelpful thoughts, consider other possibilities, and choose a healthier response.
Your friend cancels your plans. Give two different thoughts you could have about the situation and explain how those thoughts could lead to different outcomes.
Your coworker gets praised instead of you. You think, “They always get everything. I'm never good enough.”
What could you change about your belief or self-talk to create a more positive consequence?
“I may not have received the praise this time, but that doesn't mean I'm not good enough. I can learn from my coworker's strengths and continue improving.”
You are offered drugs at a party. You think, “I need to try them so everyone will accept me,” and tell yourself, “It's only one time.”
What could be a possible consequence, and what is one possible long-term consequence?
Possible consequence: You may use the drugs, regret the decision, or get into trouble.
Possible long-term consequence: Problems with relationships, school/work, legal issues, or health and safety.
How many thinking errors can you identify in this statement?
“You always mess everything up! Why can't you ever do anything right? This is absolutely terrible, and it's all your fault!”