When to use it
Use it when your reaction to a situation feels stronger than the situation warrants.
How to apply it
- Write down the activating event as neutral facts.
- Write down the emotional and behavioural consequences.
- Identify the beliefs you held about the event.
- Dispute unhelpful beliefs by checking the evidence for them.
- Write a more balanced belief and note how it changes your response.
Tip: Watch for absolute words such as 'must', 'always' and 'never' in your beliefs.