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Follow the facts, the following series of steps will allow you to identify possible errors in your

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thinking.

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Step one, look for evidence that supports your thought.

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Are there real reasons to believe your negative thoughts in your situation?

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He had a few critical evaluations that supported his thought about being a bad instructor.

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Take care at this step to be as objective as possible, neither skipping over any available evidence

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nor filtering the evidence through a negative lens step to look for evidence that does not support your

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thought.

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Is there anything your thought ignores as George ignored the dominance of the evaluations?

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Or maybe you acknowledged this other side of the evidence, but downplayed it just as George knew.

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He also had positive comments but thought it was just a few and that they were just being nice.

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Counting the number of active and negative evaluations gave him an objective measure.

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You might also think about what you would tell a friend in your situation.

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What would you point out?

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That they might have ignored step three?

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Look for possible errors in your thinking.

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Next, compare your original thought with the evidence you've gathered.

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Do you find any thinking errors?

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Notice also if you've got the facts right, but misinterpreted their meaning.

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For example, George was right that he needed to improve his teaching, but had catastrophizing when

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he assumed it meant he wasn't cut out to be a professor.

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So ask yourself whether your thought means what you assumed, even if it's true.

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Is it as bad as it seems?

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Write down any errors you discover.

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Step four.

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Identify a more accurate and helpful way of seeing the situation.

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How can you modify your initial thought to make it more consistent with reality?

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Take care to come up with a thought that is supported by facts rather than as generic self affirmation

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or a simple rebuttal of the automatic thought.

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For example, George might try to counteract his negative automatic thoughts about his teaching by saying,

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I'm actually an amazing teacher.

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But that thought carries little weight because it's simply an opinion and not not one George really

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believes.

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I remember there is no need to try to take yourself into better thinking, simply follow the facts and

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write down the alternative way of thinking.

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Step five, notice and record any effects of the new thought on your feelings and behaviors.

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As we practice new ways of thinking, we will start to experience changes in our feelings and behaviors.

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Take note of any effects you are aware of.

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As always, be honest with yourself.

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Even if that means seemed you didn't notice any improvement in your feelings and behaviors, it will

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be invaluable to know what works for you and what doesn't.

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The following example illustrates how Cailloux a working mother of four used this approach when she

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forgot to call her mom on her sixty fifth birthday event, forgot to call her mom on her birthday,

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thought I'm so inconsiderate.

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Emotions, guilty, sad behaviors kept putting off calling mom to apologize.