Change Thoughts (Part II)
Goal
To improve your thoughts and interpretations related to social situations.
Inaccurate Thinking
Thoughts are not always accurate. What we tell ourselves may or may not be correct. We are each responsible for monitoring our thoughts and improving upon them when they are inaccurate, with the goal being to think and believe in ways that are realistic, accurate, and truthful.
Inaccurate Thinking Exercise (Hope, Burns, Hayes, Herbert, & Warner,2010, p. 6)
Instructions: Consider these examples of inaccurate thinking and determine which areas in particular you struggle with:
| Category | Description | Example |
|---|---|---|
| Self-Labeling | Evaluating yourself negatively | I’m boring; I’ll be incompetent |
| Other-Labeling | Being concerned that others will label you negatively | He’ll think I’m strange; She will think I’m an idiot |
| Visible Signs | Being concerned that you may experience visible signs of anxiety | I will blush; I will stutter |
| Other-Visible Signs | Being concerned that others may detect signs of anxiety | She will see me blush; They will see me shaking |
| Self-Social Norms | Being concerned about violating social norms | I’ll say/do something inappropriate; It would be rude if I interrupted |
| Other-Social Norms | Being concerned that others may see violations of social norms | She will think I’m too aggressive if I ask that; He will be offended |
| Symptoms | Being concerned about experiencing anxiety symptoms | I’ll be embarrassed; My heart is racing |
| Past Memories | Having negative thoughts about past anxiety-provoking experiences | I always fall apart in that situation; I have never been able to do that |
| Performance | Being concerned about failing to perform adequately | I won’t know what to say; I won’t make a good impression |
| Negative Outcome | Being concerned that something negative will happen | He won’t want to talk to me; Not enough people will come to hear me speak |
| Avoidance | Having thoughts related to avoidance, escape, or safety behaviors | I will want to get out of here; It will be easier if I don’t make eye contact |