Читать книгу Cognitive Behavioural Therapy For Dummies - Rob Willson - Страница 64
Tackling the task concentration record sheet
ОглавлениеYou can keep an account of your task-concentration practice, and note the results, by using a task-concentration record sheet; the one in Table 5-1 uses Harold’s example from the preceding section. The brief instructions at the top of the sheet are there to remind you how to do your concentration exercises. You can find a blank copy of the form in Appendix B.
TABLE 5-1 Harold’s Task-Concentration Record Sheet
| Who were you with? Where were you? What were you doing? | Record your focus of attention. Note what you focused on most. 1. Self % 2. Task % 3. Environment and other people % (Total = 100%) | Use task concentration to direct your attention outwards. Remember to focus on your task or environment. Note what you did. | Record how you felt. | Record anything you learned from the exercise. Note how the situation turned out, changes in your anxiety level and your ability to complete the task. |
| Eating by myself in restaurant. Lunchtime. | 1. Self 40% 2. Task 35% 3. Environment and other people 25% | Took my time to eat rather than rushing. Made eye contact with waiter. Tried to eat my meal mindfully and enjoy it. Observed other diners. Kept my head up and didn’t hide away at a corner table. | Anxious. Scared at first. | My anxiety lessened as I ate. No one seemed to think I was odd for eating alone. I felt less awkward than I expected to feel. It took a lot of effort at first to keep my attention on the task of eating but it got easier. |
