Module 5
We can use diaries to change our thinking.
Here’s an example of Taylor’s diary to challenge thinking:
| 1) Event: What was the event, situation, thought, image or memory? |
| At home in my bedroom thinking about being behind in study and my Nanna. |
| 2) Thoughts: What went through my mind? What does it say about me as a person? Am I using unhelpful thinking styles e.g. all or nothing thinking, overgeneralising, should statements? Rate how strongly I believe each thought 0-100%. |
| ‘I am a failure because I am behind in my assignments after Nanna died’ (95%) – noticing the negative, ignoring the positive, overgeneralising ‘My poor concentration means I am going to fail my studies and never end up becoming a designer’ (80%) - overgeneralising ‘If I think less about Nanna, I will forget her’ (90%) – overgeneralising |
| 3) Feelings: What was I feeling? (You can have more than one feeling). Rate how strongly you feel it 0-100%. |
| Sad 95%; anxious 70% |
| 4) Challenge the thought: What would a friend say? Is there another way of viewing this thought? |
|
It is understandable that I am behind in my assignments. I am forgetting I have passed all my mid-term tests ok. Being behind doesn’t mean I am going to fail and not be a designer. I already have enough to pass my unit.
It feels horrible the idea of forgetting Nanna. Deep down I know it’s not possible. It’s ok to give myself a break from thinking about it. |
| 5) Result: How do you feel now? Rate how strong your feelings are now 0-100%. |
| Sad 70%; anxious 40% |
Taylor felt less anxious and sad after doing the diary. The feelings did not go away or down to 0%. That is normal. As we talked about in Module 1, grief and loss and the feelings that go along with it are normal experiences.
Also, as we covered before in Module 4, it’s also often the case that experiments can be the most effective way to challenge our thinking.
It’s important to know that by challenging thoughts, we are not trying to push away or get rid of upsetting feelings.
We know that pushing feelings away or saying we shouldn’t have negative feelings can make things worse. This will be covered more in Module 6.
Re-evaluating our thinking can help us to move some of our feelings more into the background, without pushing our feelings away.
Taking a different perspective on our thinking can also help us engage with areas in our life or take action to do something we might have been having trouble with. For example, after doing the diary, Taylor then told the teacher what was going on and asked for assignment extensions. Taylor felt relieved and like less of a failure.
See Module 7 also for ideas on problem-solving to help with areas like Taylor did with asking for assignment extensions.
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