I feel like I’m slowly learning to tame my thoughts, to question them, to test them, to tease out the truth.
As part of my social anxiety group we were taught to fill out thought records. Basically you write down the situation you’re in, your moods and how strongly you felt them, and then the automatic thoughts you had in your mind at the time. Then you choose the ‘hot thought’–the one that carries the most power and is the most intense. You then write evidence that supports this hot thought, and evidence that counters this hot thought. When you’re done writing down all the evidence, you write a balanced sentence that incorporates the evidence from both sides.
This is a pretty powerful exercise for a number of reasons. First, I’m often not aware of my automatic thoughts, I just feel anxious or depressed or panicked but I’m not sure what exactly I was thinking that led me there. Secondly, the evidence piece is pretty powerful. It’s easy to sometimes think in very concrete and absolute terms when reality might not support your conclusions. For instance, I might think everyone thinks I’m awkward and shy. Well, what’s the evidence? It has to be factual, so it can’t be my perception, it has to be something someone said to me, or something that is not based on my own assumptions or speculations. So, maybe two or three times in the span of my entire life someone told me they think I’m awkward. I then translate that into everyone thinks I’m awkward. The evidence is powerful because it helps you to tease apart your thoughts and fears from what’s actually there.
The idea is not to ignore the negative evidence and pat yourself on the back for the positive–rather, it’s to have a more balanced outlook. So after reviewing the evidence, your final statement might be something like: although a couple of people have told me I’m awkward, I have had a lot of positive feedback from others. Or although in the past I have been in relationships where my trust was betrayed, my current partner has never given me reason to distrust him. Something like that, that captures the evidence and paints a realistic and balanced picture.
The idea is that with time and practice, you won’t need to actually fill out the thought record, instead you’ll just automatically go through this process in your mind. So if I get completely stressed and anxious about something, I can reflect on what I’m thinking, the evidence that supports or contradicts the most intense thought, and then view the situation more realistically, which should lessen my anxiety.
I’m finding this really helpful and I thought I’d share this idea with anyone out there who struggles with feelings that can be overwhelming, overpowering and confusing. I’m still learning how to do this, and I’m sure with time I will get better at it and find it more and more useful. For now though, it’s definitely a great tool to keep in my belt.