TESTING THE EVIDENCE

When we believe something, we tend to pay attention to information which supports that belief. We tend to see what we expect to see. If you are going to a party and expect that people won't like you, then you will tend to pay more attention to those cues that support or reinforce that expectation or belief.

Rather than swallowing hook, line and sinker the negative thought as an accurate reflection of reality, we can examine the evidence on both sides of the issue. We can see if we might be overlooking some information which could alter the belief which is causing our emotional pain. Here's an example of how it works:

First, identify the negative belief (automatic thought): I'm a bad mom

Then rate on a scale of 1-10 how strongly you believe this 9

Now make a list of the evidence which suggests that the negative belief is true:

TRUE - My daughter got in trouble at school. I yell at her sometimes. My husband and I sometimes fight in front of her. I don't help her with homework every night.

NOT TRUE - I really do care about her best interest. My neighbor said she was very well-behaved. I apologize when I make mistakes. I separate her behavior from her worth as a person.

Now re-rate the strength of the negative belief you have examined (1-10) 5

Now re-rate the strength of the negative belief you have examined (1-10) 5

After considering all the evidence, what would be a more reasonable belief or way to think about this issue:

New Belief: I'm not a perfect mom but I do some very important things for my daughter. I can plan some small steps toward becoming an even better mom.

Following is a form for you to use to test the evidence in different situations. If you can, print the form out and run several copies so you can work on it at different times or when the need arises.

TESTING THE EVIDENCE

Situation you feel badly about: (give yourself a few spaces)

What emotion do you feel when you think about the situation?

Rate on a scale of (1-10) how strongly you feel that emotion.

Now identify the negative belief (automatic thought):

Next, rate on a scale of 1-10 how strongly you believe this:

Now make a list of the evidence which suggests that the negative belief is true: (several spaces - give yourself enough room)

Next make a list of the evidence which suggests that the negative belief is NOT true:

Now re-rate the strength of the negative belief you have examined: (1-10)

After considering all the evidence, what would be a more reasonable belief or way to think about this issue:

NEW BELIEF:

Finally, re-rate the strength of the negative emotion (1-10):