العلاج المعرفي السلوكي - القلق العام والخوف المرضي ج٣

IDENTIFICATION OF COMMON BELIEFS
Helpless
Vulnerable
Approval Seeking
Unlovable
Failure

HISTORICAL EVIDENCE LOG—UNHEALTHY BELIEFS

The first time I ever remember feeling _____________________ [belief]
Was _____________________
The people in my life who influenced me to feel that way were:
Family members _____________________
Friends/Peers _____________________
Other significant people _____________________
Experiences during my elementary school years _____________________
Experiences during my junior high years. _____________________
Experiences during my high school years _____________________
Experiences during my college/young adult years _____________________
Significant experiences since then _____________________

HISTORICAL EVIDENCE LOG—HEALTHY BELIEFS
We often notice instances that support the unhealthy beliefs more than we notice those that may support our opposite, healthy beliefs.
But almost always, that “evidence” exists as well.
Force ourselves to look back to see the evidence that supports our healthy beliefs.
Many people rely on family members or friends who were around them during each period of life to help them “notice” such evidence

ELIMINATING YOUR SAFETY NET

Example: Safety Behaviors
Taking stairs instead of elevators
Taking a drink before every social event to “loosen up”
Driving instead of flying
Checking the door 10 times before going to bed every night
Going to early church service because “hardly anyone else is there”
Shopping at 2 am
Taking driving route that takes 30 extra minutes so as not to have to cross a bridge
Not initiating conversation