No matter what the problem is, ask yourself:
1. What kind of thinking error could I be making
(Review Day 26 to help you figure out the answer to this question).
2. What evidence is there that this thought might not
be true (or not completely true)?
3. Is there an alternative explanation or another way
of viewing this?
4. What is the most realistic outcome of this
situation?
5. What is the effect of my believing this thought and
what could be the effect of changing my thinking?
6. What would I tell [a close friend or family member]
if he/she were in this situation and had this thought?
7. What should I do now?
See Beck, Judith S. The Beck Diet Solution: Train Your Brain to Think like a Thin Person. Oxmoor House, 2008.
See Beck, Judith S. The Beck Diet Solution: Train Your Brain to Think like a Thin Person. Oxmoor House, 2008.
For example, one BDS client was completely worn out
at the end of the day after her parental and work responsibilities, and
couldn’t bring herself to face the mountain of housework that awaited her every
night. After running through the 7QT,
she concluded that she could start with the easiest thing, like a load of
laundry, and then call a friend for support.
That being said, there are certainly some
situations that are beyond your control – perhaps a serious health condition, a
family member’s drinking problem, etc.
The 7QT can certainly help with the negative emotions generated by these
problems. But BDS also encourages us to
reach out to others for support about the situations beyond our control. Other people might have practical ideas as to
how you can improve your life, even with problems that aren’t so easily solved.
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