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Cognitive Behavioral Therapy Exercise
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Aftermath
Aftermath
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Post-action emotions
Post-action emotions
Disempowered
Disempowered
Hopeless
Hopeless
Sad
Sad
Guilty
Guilty
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Behavior and physical response
Behavior and physical response
What do I do?
What do I do?
Eat even more sugar the rest of the day.
What do I notice in my body?
What do I notice in my body?
Mouth hurts. Feel physically ill the next day.
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Post-action thoughts
Post-action thoughts
I'm weak willed.
I'm weak willed.
I'm never going to achieve my health goals
I'm never going to achieve my health goals
I should prioritize my health, but I don't know how to in these situations.
I should prioritize my health, but I don't know how to in these situations.
I'm going to have poor health in the future and especially poor teeth.
I'm going to have poor health in the future and especially poor teeth.
Might as well give up now
Might as well give up now
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Exercise Part 3: Post-analysis conclusions
Exercise Part 3: Post-analysis conclusions
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New behavior and physical response
New behavior and physical response
What do I intend to do now?
What do I intend to do now?
Try to work through my assignments without eating sugar -- meditate or journal for a few minutes instead.
Even if I eat sugar, continue to try to make good health choices the rest of the day and be kind to myself.
Even if I eat sugar, continue to try to make good health choices the rest of the day and be kind to myself.
What do I feel in my body now?
What do I feel in my body now?
Relaxed.
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Emotions
Emotions
Empowered
Empowered
Forgiving
Forgiving
Optimistic
Optimistic
Clear
Clear
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Concluding thoughts
Concluding thoughts
The above evidence makes me conclude that...
I need to start prioritizing my health.
I need to start prioritizing my health.
I'm not gaining the productivity I thought I was, so it's not worth it.
I'm not gaining the productivity I thought I was, so it's not worth it.
Even if I succumb to temptation, I have opportunities to make better choices and every choice counts. It's not all or nothing.
Even if I succumb to temptation, I have opportunities to make better choices and every choice counts. It's not all or nothing.
I can and will grow and improve in this area.
I can and will grow and improve in this area.
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Exercise Part 2: Analyze and challenge your thoughts
Exercise Part 2: Analyze and challenge your thoughts
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Emotions
Emotions
Helpless
Helpless
Worried
Worried
Conflicted
Conflicted
Desperate
Desperate
Self conscious
Self conscious
Anxious
Anxious
Guilty
Guilty
Stressed
Stressed
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Behavior and physical response
Behavior and physical response
What do I do?
What do I do?
I eat the sour patch kids and get started on my work.
What do I notice in my body?
What do I notice in my body?
Tension. Fatigue. Craving.
Pro's of the behavior
Pro's of the behavior
I start my assignment
Con's of the behavior
Con's of the behavior
I sacrifice my health goals and don't feel physically great after the sugar buzz has worn off.
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Thoughts
Thoughts
I want to eat them but I shouldn't eat them because it's against my goal to cut down sugar.
I want to eat them but I shouldn't eat them because it's against my goal to cut down sugar.
But my craving for them is inhibiting my concentration on this assignment.
But my craving for them is inhibiting my concentration on this assignment.
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My office-mates will notice I'm not getting work done and judge me. I'll become alienated from the team and unhappy.
My office-mates will notice I'm not getting work done and judge me. I'll become alienated from the team and unhappy.
Supporting evidence
Supporting evidence
At my last job, I overheard people commenting on other people not being productive.
Contrary evidence
Contrary evidence
I've rarely noticed anyone else's screen. I've never seen anyone pay attention to what is on my screen when I'm not showing them. People seem very focused on their own jobs, not others. I've never heard of anyone getting assessed from a one day sample set.
Conclusion
Conclusion
My office mates probably don't even notice what I'm doing. Even if they did, they seem pretty understanding. There's nothing to worry about.
If I continue to be this tired and distracted, I'm not going to get this done.
If I continue to be this tired and distracted, I'm not going to get this done.
But there's going to be a sugar crash shortly after you eat them.
But there's going to be a sugar crash shortly after you eat them.
If I eat the sour patch kids, I'll be able to concentrate on my assignment better and I'm more likely to succeed on it.
If I eat the sour patch kids, I'll be able to concentrate on my assignment better and I'm more likely to succeed on it.
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Anxiety is keeping me from starting the assignment and the sour patch kids will get me over that hump.
Anxiety is keeping me from starting the assignment and the sour patch kids will get me over that hump.
Supporting evidence
Supporting evidence
I can remember starting assignments I've been procrastinating on when I sit down to do them with a delicious but unhealthy snack.
Contrary evidence
Contrary evidence
I still struggled with those assignments even after I ate the delicious but unhealthy snack. Sometimes I even craved more sugar after that next sugar low happened.
At times of self restraint, I've still been able to start assignments.
At times of self restraint, I've still been able to start assignments.
Conclusion
Conclusion
Sour patch kids are not the saving grace. I don't need them.
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Getting this assignment done is more important than my health goals.
Getting this assignment done is more important than my health goals.
Supporting evidence
Supporting evidence
Social alienation at work would feel more painful than physical pain.
Contrary evidence
Contrary evidence
From analysis above, social alienation isn't a real risk. I'll have many more assignments and job opportunities in my life, but I only have one body. My physical body experience is omnipresent whereas an assignment is transient.
Conclusion
Conclusion
You'll be happier for longer periods of time if you prioritize your health goals!
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Situation
Situation
I'm having a sugar low after lunch, and I have a daunting assignment due that afternoon. Around the corner is the vending machine with my favorite candy, watermelon sour patch kids, which I'm tempted to eat, despite trying to cut down my sugar intake.
I'm having a sugar low after lunch, and I have a daunting assignment due that afternoon. Around the corner is the vending machine with my favorite candy, watermelon sour patch kids, which I'm tempted to eat, despite trying to cut down my sugar intake.
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Duplicate and add in thought analysis
Duplicate and add in thought analysis
Connect related thoughts with lines
Connect related thoughts with lines
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Tag applicable thoughts with Cognitive distortions
Tag applicable thoughts with Cognitive distortions
Expand to see list
Tag applicable thoughts with Cognitive distortions
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Cognitive Distortions reference list
Cognitive Distortions reference list
Descriptions by Irismar Reis de Oliveira; trial-basedcognitivetherapy.com
Dichotomous thinking (also called all-or-nothing thinking)
Dichotomous thinking (also called all-or-nothing thinking)
I view a situation, a person, or an event only in all-or-nothing terms, fitting them into only two extreme categories instead of on a continuum.
Fortune telling (aka catastrophizing)
Fortune telling (aka catastrophizing)
I predict the future in negative terms and believe that what will happen will be so awful that I will not be able to stand it.
Discounting or disqualifying the positive
Discounting or disqualifying the positive
I disqualify and discount positive experiences or events insisting that they do not count.
Emotional reasoning
Emotional reasoning
I believe my emotions reflect reality and let them guide my attitudes and judgements
Labeling
Labeling
I put a fixed, global label, usually negative, on myself or others.
Magnification/minimization
Magnification/minimization
I evaluate myself, others, and situations magnifying the negatives and/or minimizing the positives
Selective abstraction (aka mental filter or tunnel vision)
Selective abstraction (aka mental filter or tunnel vision)
I pay attention to one or a few details and fail to see the whole picture.
Mind reading
Mind reading
I believe that I know the thoughts or intentions of others (or that they know my thoughts or intentions) without having sufficient evidence.
Overgeneralization
Overgeneralization
I take isolated cases and generalize them widely by means of words such as "always," "never," and "everyone."
Personalizing
Personalizing
I assume that others' behaviors and external events concern (or are directed to) myself without considering other plausible explanations.
Should statements (also "musts," "oughts," "have to's")
Should statements (also "musts," "oughts," "have to's")
I tell myself that events, people's behaviors, and my own attitudes "should" be the way I expect them to be and not as they really are.
Jumping to conclusions
Jumping to conclusions
I draw conclusions (negative or positive) from little or no confirmatory evidence.
Blaming (others or oneself)
Blaming (others or oneself)
I direct my attention to others as sources of my negative feelings and experiences, failing to consider my own responsibility; or conversely, I take responsibility for others behaviors and attitudes.
What if?
What if?
I keep asking myself questions such as "what if something happens?"
Unfair comparisons
Unfair comparisons
I compare myself with others who seem to do better than I do and place myself in a disadvantageous position.
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For each distorted thought, add
For each distorted thought, add
Supporting evidence
Supporting evidence
Contrary Evidence
Contrary Evidence
Conclusion
Conclusion
Start reading here
Start reading here
Welcome! This is an example of a Cognitive Behavioral Therapy exercise completed collaboratively by a patient and their therapist. For the purpose of demonstrating exercise steps, part of the map has been duplicated. In a real example, Exercise Parts 1 & 2 would be in the same map.
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Exercise Part 1: Lay out the events leading up to an undesirable behavior or physical response
Exercise Part 1: Lay out the events leading up to an undesirable behavior or physical response
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Situation
Situation
I'm having a sugar low after lunch, and I have a daunting assignment due that afternoon. Around the corner is the vending machine with my favorite candy, watermelon sour patch kids, which I'm tempted to eat, despite trying to cut down my sugar intake.
I'm having a sugar low after lunch, and I have a daunting assignment due that afternoon. Around the corner is the vending machine with my favorite candy, watermelon sour patch kids, which I'm tempted to eat, despite trying to cut down my sugar intake.
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Emotions
Emotions
Guilty
Guilty
Worried
Worried
Conflicted
Conflicted
Anxious
Anxious
Stressed
Stressed
Desperate
Desperate
Helpless
Helpless
Self conscious
Self conscious
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Behavior and physical response
Behavior and physical response
What do I do?
What do I do?
I eat the sour patch kids and get started on my work.
What do I notice in my body?
What do I notice in my body?
Tension. Fatigue. Craving.
Pro's of the behavior
Pro's of the behavior
I start my assignment
Con's of the behavior
Con's of the behavior
I sacrifice my health goals and don't feel physically great after the sugar buzz has worn off.
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Thoughts
Thoughts
If I continue to be this tired and distracted, I'm not going to get this done.
If I continue to be this tired and distracted, I'm not going to get this done.
If I eat the sour patch kids, I'll be able to concentrate on my assignment better and I'm more likely to succeed on it.
If I eat the sour patch kids, I'll be able to concentrate on my assignment better and I'm more likely to succeed on it.
There's going to be a sugar crash shortly after you eat them.
There's going to be a sugar crash shortly after you eat them.
My office-mates will notice I'm not getting work done and judge me.
My office-mates will notice I'm not getting work done and judge me.
Anxiety is keeping me from starting the assignment and the sour patch kids will get me over that hump.
Anxiety is keeping me from starting the assignment and the sour patch kids will get me over that hump.
But my craving for them is inhibiting my concentration on this assignment.
But my craving for them is inhibiting my concentration on this assignment.
I want to eat them but I shouldn't eat them because it's against my goal to cut down sugar.
I want to eat them but I shouldn't eat them because it's against my goal to cut down sugar.
Getting this assignment done is more important than my health goals.
Getting this assignment done is more important than my health goals.
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Analysis of aftermath
Analysis of aftermath
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Behavior and physical response
Behavior and physical response
What do I do?
What do I do?
Eat even more sugar the rest of the day.
What do I notice in my body?
What do I notice in my body?
Mouth hurts. Feel physically ill the next day.
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Post-action emotions
Post-action emotions
Disempowered
Disempowered
Hopeless
Hopeless
Sad
Sad
Guilty
Guilty
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Post-action thoughts
Post-action thoughts
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I'm weak willed.
I'm weak willed.
Supporting evidence
Supporting evidence
This was weak willed, and it's happened in the past.
Contrary evidence
Contrary evidence
There are plenty of other things I have strong will on.
Conclusion
Conclusion
This is overly judgmental.
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I'm never going to achieve my health goals
I'm never going to achieve my health goals
Supporting evidence
Supporting evidence
I haven't been able to do it yet.
Contrary evidence
Contrary evidence
I am showing signs of improvement. Even awareness is a sign of growth. I'm not stress eating as much as I used to.
Conclusion
Conclusion
I can achieve my health goals, and I get closer every day.
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I should prioritize my health, but I don't know how to in these situations. I'll never know how to.
I should prioritize my health, but I don't know how to in these situations. I'll never know how to.
Supporting evidence
Supporting evidence
None
Contrary evidence
Contrary evidence
I learn things all the time that I didn't know remotely how to do at some point.
Conclusion
Conclusion
I have opportunities to learn and change.
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I'm going to live a suboptimal life and probably will loose my teeth early.
I'm going to live a suboptimal life and probably will loose my teeth early.
Annulled by upstream conclusions
Annulled by upstream conclusions
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Might as well give up now
Might as well give up now
Supporting evidence
Supporting evidence
(Annulled by upstream conclusions)
Contrary evidence
Contrary evidence
Any efforts to be healthier, even if they don't exactly meet your goals will benefit you.
Conclusion
Conclusion
Keep trying!
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