Challenging thoughts.

Since this is the sadness and depression forum I deicided to post this here.

I've found away that helps me cope with things, and I thought I would share it.

When you feel unpleasant emotions

Get a peice of paper and make four colums(sp?) and cut the first one in half.

The first top part is for you to describe the event(s), thought(s), or belief(s) that lead to why you feel that way.
The bottom is for the emotion you feel.

The second colum is for Automatic Thoughts. It goes with the first colum, Like in the first top colum you write detached in the second you write the first thought about that. EX.

FIRST COLUM SECOND
detached I feel like I'm in this alone.

The thrid colum is the evidence against.
Ask your self, Why do I feel like that?
Tell your self you have friends, family, etc that love you and care for you.

The fourth colum is evidence supporting.
You just write the evidence supporting your thought(s)
No one acts like they care, etc.

Than if you need to make a fifth colum for good thoughts.

Likee People do care I'm just pushing them away. etc.

Hope it helps.

Hope it works! It's a very good way to prove your self wrong about your negitive thoughts, not once have my supporting evidence been more than the evidence against.

Rachel