copy_of_DTR.doc
p.s. i have left an example of the entries i put in there incase ur lost with it all like i was at first lol.
Jen xxx
if this dont work... ill have to copy and paste the titles and im afraid u will have to make ur own table
here goes:
FIRST HEADING: situation -- Note situation or thought/recollection leading to unpleasant emotion
SECOND HEADING: emotion -- 1. Note type of emotion (sad, anxious, angry etc) 2. Rate intensity of emotion (0-100)
THIRD HEADING: automatic thought -- 1. Write automatic thought 2. Rate belief in automatic thought (0-100)
FOURTH HEADING: alternative thought -- 1. What’s another way of viewing the situation? 2. Re-rate belief in automatic thought (0-100)
FIFTH HEADING: outcome -- 1. Note type of emotion 2. Re-rate intensity of emotion (0-100) 3. What further action can I take?
USE IT HOW U WISH --- I HOPE IT WORKS FOR YOU AS MUCH AS IT WORKED FOR ME -- i only used it for a couple of weeks, but it gave me enough insight into my phobia to calm my anxiety down .. i.e. stopping it being an IRRATIONAL fear.. because i used this table to eliminate irrational fears and only allow rational fears to intrude my brain lol..
Jen xxxx
Edited by: Jenneh