Below is an example of the cognitive restructuring process. Use this as a supplement to understanding the work involved in the process.
| Situation: thinking about not having a job |
Emotional ratings: Discouraged. Ashamed. Low-self worth. (Before: 80; After: 45) |
Automatic thoughts: I’m such a lazy, low-life for not having a job. [magnification,shoulding,labeling,personalization] |
| Evaluate and modify: Does never having a job make me a bad person? No. It is simply difficult for all people to find jobs currently due to the economic conditions. Even if it is true that I don’t have a job, I am looking for one but they are difficult to find. I can change this by continuing to seek employment, and keeping in mind not to think overly negatively about the process. If I continue to look for a job, I will eventually find one, as my employment situation will not always be the same in the future. |
||
Pingback:Cognitive Restructuring | The Technikal Mind