Cognitive Behavioural Therapy (CBT) Bundle (312 pages)

PRACTICING YOUR ABCDE'S

A - SITUATION

B - THOUGHTS/BELIEFS

List all statements that link A to C. Ask yourself: “What was I thinking?” “What was I saying to myself?” “What was going through my head at the time?” 1. Find the most distressing (hot) thought and underline it 2. My pain always gets in my way I am worthless for not being able to do everything I needed to today

This may be either: An actual event or a situation, a thought, a mental picture or recollection.

Experiencing a pain episode that stopped me from getting my errands done

C - CONSEQUENCES

D - DISPUTING THOUGHTS

“My pain has been more challenging today and that is frustrating. I’ve tried my best to engage in my pain management strategies to improve how I feel. Having chronic pain is not something I can control or my fault. My errands can be done tomorrow, they don’t have to be done today. Take some time to consider evidence for and against your thought.

1. Write down words describing how you feel. 2. Underline the one that is most associated with the activating event. 3. Rate the intensity of those feelings (0 to 100).

4. Jot down any physical sensations you experienced or actions carried out.

- Feeling tense and like there is a know in my stomach - Pain worsened

Hopelessness (90) Sadness (60)

E - EVALUATION/END RESULT

After looking at all the evidence for and against your hot thought, and having considered the disputation questions, replace the unhelpful thought with helpful, balanced thought/s. Finally, rerate the emotions felt after establishing the balanced thoughts when thinking about the situation. Having chronic pain causes me to not always be able to get everything done that I want to, however this is not my fault and I try my best to manage my pain. I will simply try again tomorrow to get my errands done. Hopelessness (25)

A - SITUATION

B - THOUGHTS/BELIEFS

C - CONSEQUENCES

D - DISPUTING THOUGHTS

E - EVALUATION/END RESULT