Fifteen Ways To Untwist Your Thinking

Fifteen Ways To Untwist Your Thinking*

	Method	Description
	Identify the Distortions.	Use the Distorted Thinking chart on page 249 and write down the distortions in each Negative Thought.
	The Straightforward Approach	Substitute a more positive and realistic thought.
	The Cost-Benefit Analysis	List the advantages and disadvantages of a negative feeling, thought, belief, or behavior.
	Examine the Evidence.	Instead of assuming that a Negative Thought is true, examine the actual evidence for it.
	The Survey Method	Do a survey to find out if your thoughts and attitudes are realistic.
	The Experimental Method	Do an experiment to test the accuracy of your Negative Thought.
	The Double-Standard Technique	Talk to yourself in the same compassionate way you might talk to a dear friend who was upset.
	The Pleasure-Predicting Method	Predict how satisfying activities will be, from 0% to 100%. Record how satisfying they turn out to be.
	The Vertical Arrow Technique	Draw a vertical arrow under your Negative Thought and ask why it would be upsetting if it was true.
	Thinking in Shades of Gray.	Instead of thinking about your problems in black-and-white categories, evaluate things in shades of gray.
	Define Terms.	When you label yourself as "inferior" or "a loser," ask yourself what you mean by these labels.
	Be Specific.	Stick with reality and avoid judgments about reality.
	The Semantic Method.	Substitute language that is less emotionally loaded for "should" statements and labeling.
	Reattribution	Instead of blaming yourself for a problem, think about all the factors that may have contributed to it.
	The Acceptance Paradox	Instead of defending yourself against your own self-criticisms, find truth in them and accept them.

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