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Challenging Our Thoughts

katiecarlyon

Following on from my previous blog, "An Introduction to Logging Thoughts," I am going to explore how to begin to challenge our thoughts and what that process looks like.


Challenging our thoughts can be difficult in fact at times it can be boring! It is

actually far easier to continue how we think then to look at it and try to change it.


So why challenge our thoughts?


Sometimes, our thought patterns can be unhealthy.


Our thoughts impact our emotions leading us to feel a certain way

for example


  • Anxious

  • Nervous

  • Sad

  • Angry

  • Guilty


Our emotions can influence our behaviour, which could lead us to act in ways we might not like.


For example

  • Avoid

  • Runaway

  • Fight

  • Take drugs

  • Drink alcohol


I have used the same example as in my earlier blog post, so if you haven't read it yet, please do so!


Here is a recap of the situation the thought, the emotion, and the physical sensation.


The situation

I messaged my friend, I could see the message was read but they did not respond.


My thought

I must have done something wrong.

 

My emotion

Anxious.

 

My behaviour 

Avoid/Archive message.


My physical symptoms 

Restless and fidgety.


So how do we begin to challenge this?


Even though there are times when we wish we could change something that has happened, remember the situation does not and cannot change.


This is when we look at our thought about the situation as this is what can be challenged.


The way we think about a situation is what impacts our emotions and behaviours.


Looking at my initial thought on the scenario I am now going to think about an alternative thought


My previous thought

I must have done something wrong.

My alternative thought

They may be busy.


So how does this impact my emotion?


My previous emotion

Anxious.

My new emotion

No impact on my emotion - I am feeling the same way as I was when I sent the message.


How does this new emotion affect my behaviour?


My previous behaviour 

Avoid/Archive message.

My new Behaviour

It doesn't impact my behaviour I carry on with my day.


How is my body reacting?


My previous physical symptoms 

Restless and fidgety.

My new physical symptoms

None.


Learning to challenge our thoughts can help us identify and break a negative thought cycle. It can help us to think more positively.


Challenging our thoughts can be tough it is a continuous process and, as mentioned earlier, it can seem boring but persevere.


Begin with small steps like the scenario above, and then gradually progress.









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