GROUP EXERCISE: Disputing Negative Beliefs
Objectives: 1. To learn how to combat negative thinking and emotions.
2. To practice cognitive reframing. Introduction Negative thinking and negative emotions serve to undermine your performance, attitudes, and moods. The bad news is that the brain is wired to pay attention to negative information. This is why negative emotions and beliefs tend to roll out of our minds automatically. The overall goal of this exercise is to provide you with a way to combat the snowballing of negative thinking and emotions. This should in turn foster the creation of positive emotions. The technique is called "cognitive reframing," and Martin Seligman developed a five-step process you can use. He labeled it the "ABCDEs." Instructions
1. Take out a piece of paper and write down a response to the following items.109 A. Identify something that is causing you distress or negative emotions. It could be a problem you are currently facing or something that might happen in the future. (For example: My roommate is moving out and I can't afford the rent by myself.) B. List the negative beliefs you have about the event or problem. (For example: I don't have any prospects for a new roommate and may have to move. I might have to move back home and quit school. I could ask my parents for money, but they really can't afford to pay my rent. I could move to a lower-priced single apartment in a bad area of town.) C. Identify the consequences of your beliefs. (For example: I am going to move back home for spring semester and return to campus in the fall.) D. Formulate a disputation of your beliefs. It is important to remember that pessimistic thoughts are generally overreactions, so the first step is to correct inaccurate or distorted thoughts. (For example: I have not studied my finances closely and may be able to afford the apartment. Even if I can't afford the apartment right now, I could get a part-time job that would cover the additional expenses. I don't have to accept a bad roommate, but worst case scenario is that I have to carry the added expenses for one semester.) E. Describe how energized and empowered you feel at the moment. (For example: I'm motivated to find a new roommate and get a part-time job. I have taken care of myself throughout college and there is no reason I can't continue to resolve this short-term problem.)
2. Pair up with someone else in the class and share your responses for the ABCDEs.
3. Each of you should provide feedback about Steps D-disputing negative beliefs-and E-describe positive feelings. In doing this, feel free to offer additional ideas for Step D. Questions for Class Discussion
1. What are your reactions to this exercise?
2. Did the exercise help you to reframe negative beliefs into positive ones? Provide examples.
3. How might you use this technique in a more immediate way. In other words, which of the ABCDEs would be most important to use when negative thinking starts to dominate your thinking? Explain.