| If our thoughts and feelings are causing
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| | I am at work and I start to feel anxious.
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| us trouble, making us miserable, or
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| | One minute I'm working on an upcoming
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| causing us to act out in ways we don't
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| | project, and the next minute I'm so
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| want to, how can we get a better picture
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| | distracted by worry that I can't even
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| of this cycle and learn how to change it?
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| | think about what I'm supposed to be
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| Our thoughts are going on continuously,
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| | doing. It seemed to come out of nowhere.
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| creating our emotions, and we rarely stop
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| | I'm in my cubicle, typing, and my boss
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| to really think about what they mean. If
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| | walks by and looks at me before moving
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| we take stock of the situations that have
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| | on. Why did he look at me like that? Does
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| caused us problems throughout the day,
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| | he think that I'm not working hard
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| though, we can often recognize what we
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| | enough? Does he think that I'm not going
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| were thinking at the time. At first this
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| | to get the project done on time? Is he
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| will take a bit of effort, but once we
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| | trying to see if I was taking care of
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| realize the negative thoughts that we're
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| | personal business while I am working? I
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| having habitually, we can create a new
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| | hope he doesn't think that I'm not a hard
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| habit of recognizing them almost as soon
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| | worker.
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| as they pop up.
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| | This is a simplified view of the process.
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| Keeping a journal of our automatic
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| | Here we can see what the person was
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| thoughts-the thoughts that cause our
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| | thinking when the anxiety hit them. They
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| feelings in any given situation-can help
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| | were thinking that their boss thinks that
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| us to see them more consciously. Not
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| | they don't do a good job. This automatic
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| everyone can carry a journal around with
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| | assessment of the simple act of the boss
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| them and write down automatic thoughts as
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| | stopping to glance in their direction
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| soon as they arise, but this isn't
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| | while walking past causes anxiety,
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| necessary. At the end of the day, look
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| | although the person doesn't even seem to
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| back over the situations in which you
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| | relate the thought and the feeling at the
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| felt anxious, sad, angry, or
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| | time. Journaling our automatic thoughts
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| uncomfortable. Write down exactly what
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| | in this way can help us to eventually get
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| was happening. Use as many details as
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| | to the underlying negative core beliefs.
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| possible. As you do this, try to remember
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| | After going through this process several
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| what your thoughts were at the time. It
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| | times, we can start to make the
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| helps if you keep it in present tense.
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| | connection between what we're thinking
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| Were you thinking along the lines of one
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| | and the resulting emotions. Once we're
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| of the cognitive distortions? Were you
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| | better at recognizing negative automatic
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| thinking negative things about yourself
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| | thoughts as soon as they occur, we can
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| or the people around you? Were you
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| | learn ways of coping with them, and this
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| thinking negatively about the events that
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| | will reduce the effect they have on our
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| were going on at the time? Here's a
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| | feelings and actions at any given moment.
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| sample of what an entry might look like:
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