Self-Help Skills in CBT

A Three-Systems Approach

Copyright © Donald Robertson, 2011.  All rights reserved.

The questions below will help you to quickly analyse a specific situation into three response systems: thoughts, actions, and feelings.  You will also consider the consequences of responding as you currently (“automatically”) do and how an “alternative” way of thinking, acting, and feeling would be most likely to influence the outcome of the situation.

1. Situation

What’s the situation or event that you want to change your response to?

 

2. Automatic Responses

2.1. Feelings

How do you currently find yourself responding emotionally?  What bodily sensations do you feel?

 

2.2. Behaviour

What’s your immediate behavioural response to that situation?

 

2.3. Thoughts

What thoughts do you experience in the situation that best explain your feelings and actions?

 

2.4. Current Outcome

What is the consequence of thinking, acting, and feeling as you currently do in that situation?

 

3. Alternative Responses

3.1. Thoughts

What would be a more constructive and realistic way of thinking in response to that situation?

 

3.2. Behaviour

What would be a more helpful way to behave in that situation?

 

3.3. Feelings

What would be a more appropriate way to respond emotionally to the situation?  What would happen to the sensations in your body?

 

3.4. Alternative Outcome

What would be the likely consequence of this alternative way of thinking, acting, and feeling in response to the situation?

 

Try to repeat this exercise daily for 1-2 weeks to develop the skill of quickly analysing situations and evaluating alternative responses, after which you may find it easier to abbreviate the process or to practice other self-monitoring and change techniques.