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flamingswordLast time, we worked on the evidence log for our unhealthy beliefs, to understand how our experiences reinforce our beliefs. But our beliefs also color our experiences. We tend to see information that confirms our beliefs more easily than evidence that questions or disproves it. We have evidence to support the healthy beliefs as well, if we go looking for it or ask trusted friends and loved ones. If you come across evidence that you feel "shouldn't count", write it down anyway. Often we try to justify our negative beliefs by dismissing evidence, even when that is irrational.
Healthy belief:
Supporting evidence:
•
•
•
•
•
Healthy belief:
Supporting evidence:
•
•
•
•
•
[Adapted from The CBT Toolbox by Jeff Riggenbach]
Healthy belief:
Supporting evidence:
•
•
•
•
•
Healthy belief:
Supporting evidence:
•
•
•
•
•
[Adapted from The CBT Toolbox by Jeff Riggenbach]
Example:
Date: 2019-09-29 03:31 pm (UTC)Supporting evidence:
• I can have fun in situations where I am not in control. I was not in control in my childhood, and I still had fun.
• Some of my friends always want things their own way, but they treat me well and I enjoy their company.
• I can tolerate being at the doctor or dentist, where I feel very out of control.
• I have had bossy teachers and micromanaging bosses, and I survived just fine.
• I have had changes of plans due to things out of my control before, and managed to still enjoy myself