Читать книгу Cognitive Behavioural Therapy For Dummies - Rob Willson - Страница 40

Getting the hang of the ABC form is often easier if you break down the process into two steps. The first step is to fill out the first three columns (Activating event, Beliefs and thoughts, Consequences) of the form, which you can find in the later section “Stepping Through the ABC Form I”. This gives you a chance to focus on catching your negative automatic thoughts (NATs) on paper and to see the connection between your thoughts and emotions.

Using the ABC form is great, but if you don’t have one to hand when you feel an upsetting emotion, grab anything you can write on to scribble down your thoughts and feelings. Smartphones are a great method of recording thoughts when you are out and about. You can always transfer your thoughts to a form later. The key thing is to record your thoughts quickly because people sometimes either forget them or tend to censor them later on when their emotions have dulled.