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     Here are some examples of Cognitive BehavioralTherapy techniques on how To Untwist Your Thinking*.  These and otherproven strategies can help you to become FAT (Flexible, Adaptive andTolerant) and get control of your emotions, actions, and moods.

1.  Identify the Distortions. -  Use the Distorted Thinking chart and write down the distortions in each Negative Thought.
2.  The Straightforward Approach  -  Substitute a more positive and realistic thought.

3.  The Cost-Benefit Analysis  -  List the advantages and disadvantages of a negative feeling, thought, belief, or behavior.

4.  Examine the Evidence  -  Instead of assuming that a Negative Thought is true, examine the actual evidence for it.
5.  The Survey Method  -   Do a survey to find out if your thoughts and attitudes are realistic.

6.  The Experimental Method  -   Do an experiment to test the accuracy of your Negative Thought.

7.  The Double-Standard Technique  -   Talk to yourself in the same compassionate way you might talk to a dear friend who was upset.

8.  The Pleasure-Predicting Method  -   Predict how satisfying activities will be, from 0% to 100%. Record how satisfying they turn out to be.

9.  The Vertical Arrow Technique  -   Draw a vertical arrow under your Negative Thought and ask why it would be upsetting if it was true.

10.  Thinking in Shades of Gray  -   Instead of thinking about your problems in black-and-white categories, evaluate things in shades of gray.

11.  Define Terms  -   When you label yourself as "inferior" or "a loser," ask yourself what you mean by these labels.

12.  Be Specific  -   Stick with reality and avoid judgments about reality.

13.  The Semantic Method  -   Substitute language that is less emotionally loaded for "should" statements and labeling.

14.  Re attribution  -  Instead of blaming yourself for a problem, think about all the factors that may have contributed to it.

15.  The Acceptance Paradox  -   Instead of defending yourself against your own self-criticisms, find truth in them and accept them.

*Copyright © 1992 by David D. Burns, M.D., from "Ten Days to Self-esteem," copyright © 1993.

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