The Three Column Approach
This is a simple yet powerful technique to identify problematic thoughts or beliefs.
1. Take a clear sheet of paper and draw two lines down the page so you end up with three columns.
2. In the first column write the thought(s) exactly as it would come into your head.
3. In the second column label the thought for what it is. It is very likely a distortion, use the distortion sheet or use your own label and write it down. i.e. Jumping to conclusions, perfectionist thinking etc.
4. In the third column rewrite the thought in the first column. This time re-script it in a way that is more accurate, more realistic, more positive, more fair or a kinder way of communicating to yourself.
5. Do this for each and every troublesome thought. You will know it is a problem by the way it makes you feel.
What you will notice, is Fairly quickly you will catch yourself in the moment the thought enters your mind and you will replace it or not even entertain the thought in the first place. You will not need to do the 3 Column Approach anymore. Remember to change the way you feel you will have to attend to what it is you are thinking. Be persistent and patient. You are essentially reprogramming your subconscious to reinterpret a situation in a more helpful way. Lastly, persevere as it will take awhile to root out some the deep rooted weeds from your mental garden.
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