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Getting to the bottom of your thoughts, sometimes when we think we've identified a negative automatic

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thoughts, we are not sure why it's upsetting us.

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For example, imagine you're getting dressed in the morning and when you look in the mirror, you think

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your shirt looks too small for you, your mood dips dramatically and you change your outfit as you realize

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what's happening.

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You think back to the event and ride down event.

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Getting dressed in the morning suits my shirt, looks too small, emotion, ashamed, depressed, behaviors

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changed outfit.

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It's hard to understand how this thing would lead you to feel ashamed of yourself and depressed.

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Furthermore, there is no apparent error and thinking you do need a bigger shirt.

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If there seems to be a mismatch between a thought and its effects, we can use that downward arrow technique

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to look for the actual negative automatic thought.

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Most likely, there is a more upsetting belief that's affecting our feelings and actions.

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With their downward arrow technique, we explore the implications of our thoughts.

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What does it mean in this example?

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We would ask what it means that your shirt looks too small.

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The name of the technique comes from the down arrows we do as we trace the line of thinking thoughts.

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My shirt looks too small, which means that I've been eating too much, which means that I have no discipline,

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which means that I'll never reach my goals.

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I notice that with each downward arrow we get to increasingly distressing thoughts with the last two

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being truly disheartening.

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No, it's easier to understand feeling ashamed and depressed.

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You can use the downward arrow technique whenever you need to dig deeper to identify a negative automatic.