In cognitive behavioral psychotherapy - this technique helps clients get rid of guilt, melancholy, sadness, anxiety and other negative feelings that can appear with depression. It allows you to learn how to manage your emotions and life. In addition to all the advantages, it also has one significant disadvantage. It needs to be done, and doing it means doing it in writing). Our life is full of various unpleasant situations, stress, surprises, and often we react to them on autopilot. This means that we interpret them the way we are used to, based on our life experience and unconscious experiences. And thanks to this, these thoughts are often negative in nature, and then torment our soul and bring suffering. And when all this rubbish accumulates in a person’s head, he himself can no longer cope, a feeling of constant negativity, hopelessness, sadness and hello depression appears. Today we’ll talk about how to correctly record automatic thoughts. 1. You should try to describe an unpleasant event objectively, as if it were being described by a video camera.2. An unpleasant event can be not only some external situation, for example, someone stepped on my foot in the subway, but also an internal situation, for example, I remembered, the woman says, ten years ago, “How my mother told me that I would be a bad wife and the hostess." 3. You should try to write down automatic thoughts objectively, and this means without evaluation, criticism, censorship, say what really came to your mind, for example, “She thought that I was the last bastard and creature.” This is the form you need to write down. There is no need to decorate or smooth anything.4. Here we need to learn to distinguish thoughts from events or feelings. If we take the phrase “He doesn’t appreciate me” or “She laughs at me.” Are these thoughts or events? Everything is very simple here, if a person did not express them to you out loud, these are your thoughts. The same principle applies to the separation of thoughts from feelings. A woman says, for example, “I feel that I am unpleasant to him” or “I feel that tomorrow I will fail the report.” We see that at first glance, the phrases really indicate feelings, but this is not entirely true, in fact, these are thoughts about probable hostility or failure of the report. Because the person did not express them outwardly, which could not be recorded by a video camera.5. And the last point, it is better to write down thoughts not in a question or conjectural form, but in the affirmative. If interested, join us, tomorrow we will begin filling out the table with example situations. I wish you freedom), health, happiness, development, peace of mind🙏🏼, harmonious relationships with others, happiness in the family and close relationships, new opportunities, coincidences, luck and prosperity) 🙏🏼😁1. MY COURSE FOR PSYCHOLOGISTS “Psychotherapy of difficult clients and techniques for working with them” can be purchased here.2. MY COURSE FOR PSYCHOLOGISTS “Psychotherapy of codependency - a step-by-step process to the result” can be purchased here3. “Guide to a Happy Relationship” a book on overcoming codependency for clients 4. I will be glad 😁 if I see you among my subscribers and the opportunity to share useful and interesting things with you 👍) 5. If my article helped you in any way, share it on social networks, maybe it will also be useful for someone. Hello and prosperity to you 🙏