Eg:ġ.Evidence: That’s not completely true because…Ģ. Dispute: Generate one piece of Evidence to point out the inaccuracy in your Beliefs, or generate a more accurate/optimistic alternative belief about the adversity, or attempt to view your Belief through a different perspective.
I felt upset and disappointed, and I began comparing myself negatively to others that I thought were better than me. If I speak again I will be more nervous and apprehensive and therefore much more likely to make mistakes. I am never going to take the opportunity to present again. (List the emotions you experienced and write down as many reactions you can identify.) Ask yourself: Do your consequences make sense given your Beliefs? If you don’t have the Ahhaha! moment, see if you can identify other Beliefs that you may have not been as aware of initially.Įg. Consequences: Note the Consequences of your beliefs. I don’t know why I agreed to it?! I am really bad at public speaking, I always make mistakes. Be honest about what was running through your mind?Įg. Beliefs: Write down what you were thinking to yourself whilst experiencing adversity. I was presenting at a Leadership Program and I stumbled a few times and spoke for far too long. The next few times you face adverse events, start listening to your beliefs (self talk), observe the consequences, and dispute your beliefs. Notice the change in your thoughts and feelings when you successfully challenge your negative beliefs. Using facts and logic, not wasteful thinking on affirmations.Į Energy. ( what you're likely to do because of what happened)ĭ Disputation of your routine belief. Irrational thoughts produce bad consequences. These are beliefs about the situation you automatically have when it occurs.Ĭ C onsequences of irrational beliefs.
0 kommentar(er)
