Edit Mark Self with airSlate SignNow

Edit mark self

Hi, I'm Dr. Tracey Marks, a psychiatrist, and I make videos on mental health education and self-improvement. In a previous video, I talked about how to recognize your self-defeating thoughts and I explained them. I have that video linked in the corner and in the description. Today, I'm gonna show you how to challenge these cognitive distortions, and this involves using a thought record. I have a free worksheet that you can download to use for this. The link to this is in the description, but if you're a part of my email community, you'll already have this in your email inbox when this video published. From time to time, I'll give you handouts and worksheets that go along with the video, and if you don't wanna have to go to my website every time, then get on my email list and then you'll get them automatically. And that link is also in the description. Challenging your thoughts is called cognitive restructuring, and it's a technique used in cognitive behavior therapy. You can do this on your own, but of course it works better when you have a therapist guiding you and helping you work through it. You do this in two stages. The first stage is to recognize the thought and record it, and the second is to challenge the thought. So, how do you recognize an automatic thought? Start with when you first noticed feeling low or some other negative emotion, like anger. Take a minute to ask yourself, "What was going through my mind just then?" Then, pull out your thought record and write down the situation, the emotions and the body sensations you experienced, and the actual thoughts you had. Another way to recognize this is when you notice a shift in your emotions, so not only just a negative emotion but when there's a change. And the shift is a sign that you may be, you may have interpreted something based on a distorted thought. Here's how you do it. For the situation, you wanna put the date and time. Then you wanna think about who you were with, what you were doing, and where you were. Jot down what was happening just before you noticed the shift in your emotions. Now, you may not have time to write an essay, but being able to capture just even a few details can help you fill this out more later. Then, next, you wanna describe your emotions and your body sensations. What did you actually feel? You can usually write an emotion in one word, like angry, humiliated, empty. Do you have trouble recognizing your emotions? That's a separate issue, but no worries. A while back, I created some emotions cards to help you identify emotions more specifically, and I'll include those cards as part of the download if you didn't get them already. Now you wanna rate the strength of the emotion from zero to 100%, and this number is your own estimation so just...