Challenge negativity - Thinking with flexibility
I'd like to show you a technique that helps you challenge your negative thoughts.
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First, let’s try to think of a situation that was hard for you recently. What was it?
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Hmm, I see.
DYNAMIC SAY
How did that make you feel? #disgust
Type down some of the negative emotions you experienced during that situation.
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I see.
DYNAMIC SAY
I'm sad that you were feeling such negative emotions, but I’m glad you can open up about it with me. #sad
How intense were your emotions on a scale of 0 (not intense) to 5 (the most intense you’ve ever felt)?
Button - More than 5
Hmm. I’ve heard that acknowledging your emotions can be helpful.
Button - Zero (0)
Hmm. I’ve heard that acknowledging your emotions can be helpful.
Button - Less than 5
Hmm. I’ve heard that acknowledging your emotions can be helpful.
Since we have decided to focus on negative thoughts, what’s one negative thought that you had about this situation?
"My negative thoughts is..."
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Ok. Got it.
Now for the challenging part. What’s a different way to think about the situation? If you look at all the evidence, can you interpret it differently?
Just tell me a different interpretation of it even if you don’t believe it.
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Okay good.
So, when you think of your updated thought, how intense are your emotions now?
Are they...
Button - Less intense
The intensity of your emotions went down! Hopefully that means that your new thought feels better to you.
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Hmm, ok.
Button - More Intense
Oh, I'm sorry to hear that this conversation didn't make you feel better. Please let me know what I can do to make your negative emotions less intense.
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Hmm, ok.
DYNAMIC SAY
Button - The Same
Oh, well it's good to know that your emotions didn't become more intense. Hopefully in time you can master the art of casting away all negative emotions by replacing them with a different interpretation of it.
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Hmm, ok.
Conclusion
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TOPIC ENDED