Now, we will move on to 10 ways to untwist your thinking (Burns, 1999).  These tools will help you to have a clearer, more relaxed mind to solve your problems.

 

1. Identify the Distortion

2. Examine the Evidence

3. The Double-standard Method

4. The Experimental Technique

5. Thinking in Shades of grey

6. The Survey Method

7. Define Terms

8. The Semantic Method

9. Re-attribution

10. Cost-benefit Analysis

 

1. Identify the Distortion

Write down all your negative thoughts in a journal, or better known as the Daily Mood Log. Then, find out which 10 cognitive distortions you are involved in.  And see if your thinking make any sense (Burns, 1999).

 

2.Examine the Evidence

Instead of repeatedly criticizing yourself with negative thoughts, see what evidence you have for your claims and beliefs (Burns, 1999). If you believe you are never a good employee, list several qualities and accomplishments that prove you are a good employee. For example, I show up for work every workday.  Some people sometimes don't even show up for work.

 

3. The Double-standard Method

Most of the time, self criticism is very harsh.  If you pass this kind of judgment to your friend, you would probably lose a friendship. Talk to yourself in a compassionate way that you would talk to your friend (Burns, 1999). So you don't hate yourself.

 

4. The Experimental Technique

“Do an experiment to test the validity of your negative thoughts” (Burns, 1999, p. 118). If you believe you would die from public speaking, go have a presentation and see if you would die from it. Probably you might feel embarrassed. Most of the time people are too busy to pass any judgment about it.

 

5. Thinking in Shades of grey

Evaluate situations from a range of 0% to 100%, instead of all or nothing extreme. When situations don't turn out the way you hope it would be, try thinking it as a partial success instead of a complete failure. “See what you can learn from the situation” (Burns, 1999, p. 118).

 

6. The Survey Method

Ask people around you and see if you are realistic in your thinking. If you think it's difficult to write an essay, ask your schoolmates if they feel the same way (Burns, 1999).

 

7. Define Terms

Define what negative judgements you have labelled yourself. If you think you are just a “fluke”, find the definition of being a “fluke”. You will feel better after you find out that there is no such thing as a “fluke”.  At least you try, you make an effort to succeed (Burns, 1999).

 

8. The Semantic Method

When you have strong negative emotions, you are more likely to criticize yourself and others in a condemning way. Try substituting your language in a less colourful way. For example, “People shouldn't displace their anger on others when their lives don't work out”. You can say, “it would be better if people don't displace their anger when their lives don't work out” (Burns, 1999).

 

9. Re-attribution

Instead of blaming yourself continuously as a bad person, think about other factors that may have contributed to the problem. Stay focused and solve problem, rather than using up all your energy in self blaming (Burns, 1999).

 

10. Cost Benefit Analysis

List the advantages and disadvantages of your negative feelings, thoughts, or behavioural patterns (Burn, 1999). “I feel like a bad athletic when I eat an extra doughnut.  I am thinking of killing myself if I lose a game again. I haven't been working out as much as I wish.”

 

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Application of 10 Ways to Untwist your Thinking with Daily Mood Log

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We already identify the distortion in the last section.  Now, we will apply the rest of the techniques to resolve Fabio's problems. We will add another column to our Daily Mood Log.

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Daily Thoughts

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This morning, I headed out to work.  I slipped and fell on the first step into the rain. 

 

Cognitive Distortions

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What a lousy day! I arrived at work and realized I forgot to take my project with me.  What a useless bum! I thought about what to do, and remembered that I saved the project on the Cloud. Lucky me, I was able to retrieve it.  I am not such a loser after all.

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“What a lousy day!” is Overgeneralization.  I had a bad experience once, slipped on the floor, it does not mean that I will have a never ending bad day. 

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“I am not such a loser after all” is Labeling. People forget about things sometimes.  Forgetting something doesn't make me a “Loser”.

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Untwist Thinking

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Will you call your friend a “useless bum” and a “loser”? If you care about your friend you probably wouldn't be so harsh on him or her (The double-standard method).

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What it means to be a “useless bum”? Like a homeless person? Even a homeless person would make an attempt to beg for money and food. They put their dignity aside to ask people for money, because they might face some rude rejection. Even a homeless person is not such a “useless bum” after all (Define terms).

 

I forgot to bring my project, but I saved it on the Cloud. The situation is not ideal, but evaluating the situation from a range of 0% to 100%, I would probably give it a 70%, because I managed to pull it off. I also learned that I can put a sticky notes at my door to remind myself to bring my project with me before I leave my apartment (Thinking in shades of gray).

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Daily Thoughts

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I sat at the park for lunch. I saw a beautiful girl walked by.  I said hi to her and we had a chat.  She probably was not attracted to me, because we didn't chat for long. I don't think I am an attractive guy.

 

Cognitive Distortions

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“The girl was not attracted to me” is Discounting the positive.  We didn't chat for long, but she took my phone number.  She probably had a busy schedule.

 

Untwist Thinking

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If I felt nervous about asking girls for phone number. I could ask more women for phone number.  It's not like I need to marry someone just by getting her phone number. I can put my belief about not being an attractive guy to a test.  There is an old saying, “the more you do it, the less it stains” (The experimental techniques).

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Daily Thoughts

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After I got back to the office, I found out that my boss was already at my desk, evaluating my project.  He showed no emotion and asked me to come to his office.  I was thinking, “Shit! I have messed up.” 

 

At his office, he said everything I've done for the project was good, except that I have spent way too much time on it.  I was thinking, “My project is a waste of company’s resources.  I 'should have' done my job faster. I am not a good employee.”

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Cognitive Distortions

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“Shit! I have messed up.” is Jumping to Conclusion.  In fact, I was mind reading my boss. He is exhibited no emotion didn't mean he was upset.

 

“I should have done my job faster” is a “Should Statements”. I were trying my best to accomplish a task and my boss was happy with it.  I probably will pick up speed next time since I have gained experience on doing project.

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Untwist Thinking

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I can ask my friends and coworkers if being evaluated by a boss is stressful. People probably would tell me being evaluated by someone is thrilling and stressful (Survey method).

 

Why couldn't I work faster on my project? Did my coworkers share my other workloads while I were focusing on my project? Did I ask for grocery and food delivery when I were crunching on my project? Were people around me cooperating with me? (Re-attribution).

 

I may not be a bad employee after all. I show up early everyday for work. I take full responsibility for my tasks. I am always helpful to my teammates, coworkers (Examine the Evidence).

 

What's the pro and con about me thinking of myself as a bad employee?  Pro: beating myself up after a setback would somehow make myself sharper next time, no change nor any effort necessary. Con: not having a growth mindset. As psychologist Carol Dweck discovered that growth mindset is believing everything can be learned and improved.  The more you believe you can do something, the more likely you can accomplish the task (Cost-Benefit Analysis).

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Daily Thoughts

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After work, I felt like a hopeless case because I left my apartment key inside the apartment.  I had dragged my already tiresome body to my brother's house to get a spare key. I shouldn't have left my keys at my apartment.

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Untwist Thinking

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“I felt like a hopeless case” is Emotional Reasoning.  I feel hopeless. It doesn't mean I am really hopeless.  In fact, everything is hopeful.  I have a job, an apartment, and I have the phone number of the girl I am attracted to. I can call her now.

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Untwist Thinking

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 I felt like a hopeless case because of setbacks.  Everyone encounter setbacks some times. It would be better if I haven't left my keys at my apartment (Semantic method).