Unfuck Your Brain: Using Science to Get Over Anxiety, Depression, Anger, Freak-outs, and Triggers

by Faith G. Harper

1. Adversity: Just the facts, baby. Describe what happened (who, what, where, when) being as precise and detailed as you can. 2. Beliefs: What were you thinking? Like, exactly. What was your self-talk? Don’t care if it was crude, ugly, or weird. Write it down. If it sparked a memory or flashback, that counts, too! 3. Consequences: How did these thoughts effect how you felt? How you behaved? What went on in your body? What emotions did you experience? How did you react? 4. Dispute: There are four different ways you can dispute these negative beliefs A. Evidence? Is there evidence that your belief was based in reality. If someone says “I hate you” then the belief that they hate you has some evidence behind it, right? But most beliefs really don’t. B. Alternatives? Is there another way you can look at this situation? What were the nonstatic circumstances (you don’t always bomb a test, you were overtired from being sick)? What are the specifics (sucking at basketball doesn’t make you a lame human being or even a lame athlete)? What did other’s contribute to the situation (is it really ALL your fault???)? C. Implications? Ok, so maybe you jacked up. Is it really a total catastrophe? What’s some perspective you can add to this (ok, so I failed in that job interview…does that mean no one will hire me from now to infinity)? D. Usefulness? Just because something is true, doesn’t make it useful. How can you frame the experience as one that gives meaning to your life? Do you have a b...