Overview
This chapter explains how alternative or balanced thinking can help change emotional responses to distressing situations. It outlines the steps for using evidence to challenge negative automatic thoughts and illustrates the process through practical examples.
Shifting Perspectives with New Information
- New or additional information can dramatically change how a situation is interpreted.
- Akiko initially saw her daughter's mess as inconsiderate, but learning it was motivated by love changed her response to appreciation.
- Vic assumed his wife's facial expression was about him, but evidence showed she was thinking of her sister, not Vic.
Using the Thought Record to Challenge Hot Thoughts
- The Thought Record helps identify the situation, moods, automatic (hot) thoughts, and gather evidence supporting or not supporting those thoughts.
- Gathering evidence often reveals that original negative interpretations do not tell the whole story.
- Writing an alternative or balanced thought involves summarizing evidence for and against one's hot thought.
Constructing Alternative or Balanced Thoughts
- If evidence does not support a hot thought, write an alternative explanation consistent with evidence.
- If evidence partially supports the hot thought, summarize both supporting and opposing evidence for a balanced view.
- Rate belief in new thoughts (0–100%) to gauge their impact on mood.
Practical Examples
- Ben changed his belief that he was no longer needed by family when evidence showed they still valued his presence.
- Marissa, with help from her therapist, constructed alternative thoughts to combat suicidal ideation, finding small but important mood improvements.
- Linda learned her anxiety symptoms on a flight were not signs of a heart attack after considering alternative explanations.
Impact on Mood and Believability
- Greater believability in alternative or balanced thoughts leads to more significant mood improvement.
- If mood does not change, re-examine whether thoughts are core beliefs or if more evidence is needed.
Recommendations / Advice
- Complete Thought Records regularly to build flexible thinking and reduce distress.
- If evidence supports the hot thought, consider action plans or acceptance strategies.
- Use provided worksheets to systematically evaluate and track thoughts, moods, and changes.
Summary of Balanced Thinking Process
- Gather all evidence supporting and not supporting hot thoughts.
- Create alternative or balanced statements reflecting all available evidence, not just positive thinking.
- Rate moods again after forming new thoughts to measure emotional shifts.