Challenging Irrational Thoughts
Learn: Anxiety can be magnified by irrational thoughts. For example the thoughts that “something bad will happen” or “I will fail at this” or “no one likes me” might lack evidence, but the thoughts still have an impact on how you think about yourself and your emotions. If you can practice examining the evidence behind the thought, you can reduce your anxiety.
Change: Put the thoughts on trial.
Choose one thought that has contributed to your anxiety.
Gather evidence in support of your thought (verifiable facts only) and against your thought.
Compare the evidence and determine whether your thought is accurate.
Is my thought based on facts or feelings?
How would my best friend see this situation?
How likely is it that my fear will come true?
What is most likely to happen?
If my fear comes true, will it still matter in one week? One month? One year?
Grow: When you practice being the thinker of your thoughts, also known as meta-cognition, you can develop your automatic responses to your thoughts. Essentially, you are creating new neural pathways that become ingrained with a new habit. You are sending signals to your nervous system that you are okay despite the feeling that arises from the thought. You will begin to create a new relationship with your thoughts and develop your ability to allow them to pass rather than reacting to them as truths. Over time you will notice a difference in your self-esteem, and your overall mental wellbeing.
Source: Techniques for Disputing Irrational Beliefs (DIBS) by Dr. Albert Ellis