Reflection
Here are a few examples on how to use the Reflection Tool (Mini Thought Record) in the Planner:
Example: I did not get the promotion...
| Thought Record Component | Component Description | Example |
|---|---|---|
Situation |
Describe a situation or experience you want to handle differently. |
I did not get the promotion at work like I was expecting. |
Automatic Thought |
Write down the thoughts that come to mind immediately. |
My boss thinks I too stupid for the position. I'm probably not smart enough to handle it anyway. |
Emotions |
Describe how the thoughts make you feel. Challenge: What "Thinking Error(s)" are happening? |
Depressed, disappointed, jealous... Thinking Error: Mind Reading |
Evidence |
Consider the evidence "for" (+) and "against" (-) those automatic thoughts. |
+ Someone else got the job. - I've been promoted in the past. |
Balanced Thought |
Write down a more balanced thought, a healthier way of thinking. |
Although I didn't get the promotion, it doesn't mean that I'm stupid. If I continue to work hard, I may get the promotion next time. In the past I've been able to get a promotion through hard work. |
| How does this balanced thought help? |
Think about how your emotions and behavior are influenced by the balanced thought. |
I don't feel as depressed. Instead of dwelling on not getting the promotion, I think I will try and finish up some work. |
Example: My friend did not call...
| Thought Record Component | Component Description | Example |
|---|---|---|
Situation |
Describe a situation or experience you want to handle differently. |
My friend did not call me last night, like they promised. |
Automatic Thought |
Write down the thoughts that come to mind immediately. |
She must hate me. She's avoiding me. Maybe I did something wrong. |
Emotions |
Describe how the thoughts make you feel. Challenge: What "Thinking Error(s)" are happening? |
Angry, frustrated, sad... Thinking Error: Emotional Reasoning |
Evidence |
Consider the evidence "for" (+) and "against" (-) those automatic thoughts. |
+ I did say something mean yesterday. - She has been busy lately. She's always been there for me. |
Balanced Thought |
Write down a more balanced thought, a healthier way of thinking. |
She's probably busy or just forgot. I know she doesn't hate me. |
| How does this balanced thought help? |
Think about how your emotions and behavior are influenced by the balanced thought. |
I feel less worried and sad. Instead of ignoring her call out of anger, I will answer and see how she's been doing. Or, I'll give her a call myself! |