Choose a ‘hot’ thought (an upsetting thought that you have over and over.

This is the one we will modify.

We can work with automatic thoughts by:

·       Examining the evidence

·       Generating rational alternatives

·       Identifying cognitive errors

·       Developing a written coping strategy

Techniques you can use to examine the evidence:

It can be very hard to work with a thought that is ‘hot’ because it is so closely linked to your beliefs.

Try to imagine that you are talking to a close friend rather than working with your own thoughts. What would you say to them? How would you say it — would you be caring and supportive? Can you be that way with yourself?

Think about other possible outcomes — perhaps predict the worst, the best and the most likely outcomes. Use your mind to envisage different coping strategies that you could use.

Have there been times when this thought has not been completely true?

When you are feeling differently (not so bad), do you have other ideas and explanations?

Have you been in this situation before? What happened then? What worked? What didn’t work?

Do other people say or do things that show that this thought is not always true?

What are the strengths and positives that you have inside of you that you can use?

Are you taking responsibility for something that you cannot control?

Are you ignoring ideas and solutions that might contradict this thought?

Is there any research or evidence that contradicts this thought?

Are you blaming yourself for something that you cannot control?

What you can do:

Write your ‘hot’ thought down and examine the evidence. Write out evidence for your hot thought (ideas that support it) and evidence against your hot thought (ideas that do not support it).

Here’s an example:

Automatic Thought

I don’t know if I can stay calm on the plane.

Evidence For

Every time I get onto a plane I feel scared and nauseous.

It seems to me that these feelings are getting worse, not better.

I always feel anxious and shaky on the plane, so I know that I won’t be calm.

Evidence Against

It’s normal for many people to feel this way on planes (scared, shaky and nauseous).

I can feel this way and yet still try to be calm (read, watch movies and look relaxed).

I have to fly once a year, so practising being calm will help.

I have flown many times in the last five years, and I have never been sick or behaved strangely on the plane.

Other people may look calm, but some may feel the same as I do.

I am good at distracting myself on the plane — I can use online games to keep calm.