This article needs to be read in context as just reading it on its own will be confusing. It will be like reading a book in the middle with no idea of what has gone on before. At this point I must presume that you have printed the list of Faulty thinking Patterns and you need to use that list in conjunction with these steps. I fnecessary go back to the article called Starting your journey. is partpart of the Free Course for overcoming depression and it really needs to be studied in that context. . As you work through this Mood Analysis, remember to have your Faulty Thinking Pattern List handy. You will need it to help you work out Step 4. I have given you a filled in example of how the process works. Copy all the steps from 1-5 (obviously without my example!) that are written in bold into your notebook. Keeping it in columns does seem to be easier.
- Step 1. Event: My partner forgot our anniversary
- Step 2. Emotions: Anger
| Step 3 Automatic Thought | Step 4 Faulty Thinking Pattern | Step 5 Replacement Thought |
| S/he shouldn’t have forgotten such an important occasion. -> |
No.1 – Should statement (Anger is also usually a clue that it is a should statement) -> |
It would have been really nice if .. hadn’t forgotten our anniversary, but maybe there was a reason that I don’t know about. |
| It just proves what a selfish, thoughtless person s/he is. -> | No.9 – Labelling -> | The behavior actually doesn’t prove anything about the person. Better to find out what is happening. |
| This relationship is never going to work out. -> |
No.3 – Overgeneralization – The word ‘never’ is the clue that overgeneralization is happening -> |
Just because s/he forgot this time doesn’t prove the relationship isn’t going to work out. We all make mistakes. Can’t sour the relationship because of one incident. |
- How do you feel now?
Hopefully these new thoughts will make you feel better as they are more based in reality.
These are just an example of my ‘replacement thoughts’. Can you think of some others? A correct replacement thought should give you a greater degree of peace.