العلاج المعرفي السلوكي - القلق العام والخوف المرضي ج٣

IDENTIFICATION OF COMMON BELIEFS Helpless Vulnerable Approval Seeking Unlovable Failure HISTORICAL EVIDENCE LOG—UNHEALTHY BELIEFS The first time I ever remember feeling _____________________ [belief] Was _____________________ The people in my life who influenced me to feel that way were: Family members _____________________ Friends/Peers _____________________ Other significant people _____________________ Experiences during my elementary school years _____________________ Experiences during my junior high years. _____________________ Experiences during my high school years _____________________ Experiences during my college/young adult years _____________________ Significant experiences since then _____________________ HISTORICAL EVIDENCE LOG—HEALTHY BELIEFS We often notice instances that support the unhealthy beliefs more than we notice those that may support our opposite, healthy beliefs. But almost always, that “evidence” exists as well. Force ourselves to look back to see the evidence that supports our healthy beliefs. Many people rely on family members or friends who were around them during each period of life to help them “notice” such evidence ELIMINATING YOUR SAFETY NET Example: Safety Behaviors Taking stairs instead of elevators Taking a drink before every social event to “loosen up” Driving instead of flying Checking the door 10 times before going to bed every night Going to early church service because “hardly anyone else is there” Shopping at 2 am Taking driving route that takes 30 extra minutes so as not to have to cross a bridge Not initiating conversation