There are many diverse and interesting techniques in CBT for working with negative automatic thoughts.
There are methods for identifying these thoughts, for evaluating and testing them for rationality, for reducing the degree of trust in them, and so on. Most exercises can be applied independently to improve one's psychological state. In this chapter, we want to share an excellent tool for combating automatic thoughts. We will discuss the technique "Three Possible Outcomes".
If you have already learned to identify those thoughts that strongly affect your emotions, you might have noticed that most of them are irrational, often absolutely do not correspond to reality, but somehow we believe in them and do not always know how to work with them.
The main task of this technique is to expand consciousness, to give our psyche the opportunity to see other options. In addition, you will learn to question your negative thoughts and be able to reduce anxiety levels in stressful situations.
What do you need to do? It's very simple. When you notice another automatic thought that has clearly spoiled your mood, ask yourself: What are the possible outcomes:
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An important detail: all options should not just be thought over in your head, but should be recorded on some medium. You can write them down in your phone notes or on paper — whatever is more convenient for you, but it is important to visualize these thoughts.
In theory, everything is simple, so let's move on to examples.
Suppose, tomorrow you have an important exam at school or work, and you think: "I will fail the exam."
You have no guarantees that this will happen, but nevertheless, such a thought clearly causes unpleasant emotions. Therefore, let's provide your brain with alternative options.
The worst: I really poorly prepare, get very nervous, worry and fail the exam tomorrow. Worse, I will be the only one in the group who fails. The teacher's attitude towards me will change, and classmates will think I am lazy and stupid.
The best: I won't worry and will go to the exam in a good mood. I'll get the easiest ticket, and I will pass the exam with flying colors. Even better, if the whole group gets the highest grade without an exam.
The most realistic: I cannot know exactly which ticket I will get, but I can prepare a little more, which will help me feel less anxious tomorrow. Being nervous about an exam is normal. Overall, I know the material well, so I will be able to answer most questions. The teacher also has a good attitude towards me, there's no reason for them to fail me. I can review difficult questions in the morning and will feel more confident. Based on this, most likely, I will pass the exam, at least with a "satisfactory", and if I pull myself together or get good questions, I can score a "good" or "excellent".
Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.
Viktor Frankl
You'll agree, such a multifaceted view of the situation allows you to see at least three outcomes, although in reality, there could be more.
In addition, develop for yourself a "backup plan" in case the worst scenario happens.
This will help you significantly reduce the intensity of negative emotions, because even if the worst scenario occurs, you will know what to do
For example, even if I fail tomorrow's exam, I will have the opportunity to retake it. Of course, it's unpleasant, and I'll have to spend another day or two preparing, but this possibility exists.
It is unlikely that the teacher's and classmates' attitude towards me will drastically change because of one failed exam, but even if it does, it will be an indicator to me of their regard for me.
With this approach, the situation no longer seems so frightening, and the thought not so unrealistic.
It may seem to you that everything is too simple or, on the contrary, too complicated and time-consuming to sit down and write all this out.
But we know that this technique is a powerful tool for self-help, and that is why we are sharing it with you!
