(something I need to keep handy)
KNOWN AS TEA FORM
All this requires is a pencil and paper. You draw 2
verticle lines on a piece of paper that will create 3 columns. In the first
column, label it THOUGHT(S). In the 2nd column, label it ERROR(S). 3rd column
label it ANALYSIS or ANSWER.
When you have a thought, write it under the THOUGHT
column, then proceed to ERROR, (With the ERROR COLUMN, refer to the list of
THINKING ERRORS below to label the error) then on to ANALYSIS/ANSWER.
THINKING ERRORS THAT PEOPLE MAKE:
JUMPING TO CONCLUSIONS: This is where you
overestimate the likelihood that a negative event is going to happen, despite
overwhelming evidence to the contrary. This causes anticipatory anxiety.
BLOWING THINGS OUT OF PROPORTION: Making a mountain
out of a molehill or viewing events/situations catastrophic/insufferable when
they really aren't.
EXTREME THINKING: Where you see everything as either
good or completely bad. Nothing can fall in the middle with this type of
thinking.
GLOBALIZING: This is where you take 1 instance, and
forever turn it into a universal event that will occur over & over again.
EMOTIONAL BLOCKING: Where you give your feelings
overriding importance. Just because YOU feel a certain way, does not make it
reality. If your thoughts are inaccurate, your feelings are, too.
REALITY FILTER: Where you zero in on 1 negative
detail and not seeing the rest of the big picture.
IGNORING THE POSITIVE: You refuse to give yourself
credit for any of your accomplishments. IE: Oh well, anybody could have done
that.
OMNIPOTENCE ERROR: You think you are responsible for
events that are completely beyond your control.
COUNTERPRODUCTIVE MOTIVATION: Basically
procrastinating. "I need to do this", " I should do this",
"I have to do that". This type of language makes you feel guilty
because it makes the task seem so enormous. Everything IS NOT a task.
NAMING: You label yourself or others if something is
not done correctly. IE: I'm such a loser or calling someone else a jerk.
Here's an example:
THOUGHT: The TEA Form exercise won't help me.
ERROR: From the list above, this answer would be
"JUMPING TO CONCLUSIONS".
ANALYSIS/ANSWER: I won't know until I try it. If I
try it and it works, I'll be glad I took the time to do it.
2ND EXAMPLE:
THOUGHT: The TEA Form will be too difficult.
ERROR: JUMPING TO CONCLUSIONS AND EMOTIONAL
BLOCKING.
ANALYSIS: It feels this way because I'm overwhelming
myself with negative thoughts. Things are rarely as difficult as they appear to
be.
3rd EXAMPLE:
THOUGHT: I'm not very good at stuff like this.
ERROR: GLOBALIZING, REALITY FILTER, NAMING AND
JUMPING TO CONCLUSIONS.
ANALYSIS: Now, I'm making excuses to keep from
trying this. No wonder I don't want to try with all the negatives swirling
around in my head. I'll never find out if I don't try it. The sooner I get to
working on this exercise, the sooner all those irrational thoughts will
disappear and I will begin to feel better. It will become easier after doing it
several times. I can do most things when I put my mind to it.
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