{"id":1146,"date":"2015-04-19T12:25:21","date_gmt":"2015-04-19T16:25:21","guid":{"rendered":"http:\/\/sites.music.mcgill.ca\/mpbs\/?page_id=1146"},"modified":"2015-04-23T09:36:49","modified_gmt":"2015-04-23T13:36:49","slug":"what-can-i-do-to-fix-this","status":"publish","type":"page","link":"https:\/\/sites.music.mcgill.ca\/mpbs\/what-can-i-do-to-fix-this\/","title":{"rendered":"What can I do to fix this?"},"content":{"rendered":"

Talk Back to the Internal Critic\"replace<\/strong><\/span><\/h2>\n

Adapted from: \u00a0Burns, D. D. (1999).\u00a0Feeling good: The new mood therapy<\/em>. New York: Collins.<\/p>\n

Self-degrading statements create and feed negative feelings and<\/h5>\n
\u00a0 \u00a0poor self-esteem.<\/h5>\n

 <\/p>\n

Three step “talk back” process:<\/span><\/h3>\n
    \n
  1. As self-critical thoughts go through your mind, teach yourself to recognize them and write them down<\/li>\n
  2. Look for the distortion in the thought<\/li>\n
  3. Form a more realistic self-evaluation by talking back \/ challenging them<\/li>\n<\/ol>\n\n\n\n\n
    Automatic Thoughts<\/em><\/td>\nCognitive Distortion<\/em><\/td>\n\u00a0 \u00a0 \u00a0 \u00a0 Rational Response<\/em><\/td>\n<\/tr>\n
    (Self-Criticism)<\/td>\n<\/td>\n\u00a0 \u00a0 \u00a0 \u00a0 (Self-Defense)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    <\/h3>\n

    <\/h3>\n

    <\/h3>\n

    <\/h3>\n

    What will this do for me?<\/strong><\/p>\n

    The triple column technique, or daily record, will help you to become more objective with your thoughts and often feel better and be more positive. \u00a0This\u00a0could result in better practising, performance, and self-esteem. With time and practice you\u2019ll develop skills to focus more positively on a task without an internal \u2018judging\u2019 dialogue.<\/p>\n

     <\/p>\n

    Scenario:<\/strong><\/span><\/h3>\n

    You are having a lesson with your teacher and you are making many more mistakes than you ever have before.<\/p>\n

    Step one:<\/strong><\/h5>\n

    What are your thoughts? Write them down as they are the cause of you being upset. They are the self-critical \/ automatic thoughts for the left hand column.<\/p>\n

    \u201cI\u2019m a terrible player.\u201d<\/p>\n

    \u201cMy teacher must think I\u2019m useless.\u201d<\/p>\n

    \u201cI\u2019m never going to be a professional.\u201d<\/p>\n

    \u201cI should be a much better player than this.\u201d<\/p>\n

    \u201cI\u2019m a failure.\u201d<\/p>\n

    \u201cMy teacher hates me.\u201d<\/p>\n

    Step two:<\/strong><\/h5>\n

    Using your knowledge of cognitive distortions, identify the thinking errors in your negative automatic thoughts<\/p>\n

    \u201cI\u2019m a terrible player.\u201d \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0All-or-Nothing Thinking \/\u00a0Labeling and Mislabelling<\/strong><\/p>\n

    \u201cMy teacher must think I\u2019m useless.\u201d \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0Magnification and Minimization<\/strong><\/p>\n

    \u201cI\u2019m never going to be a professional.\u201d \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Overgeneralization<\/strong><\/p>\n

    \u201cI should be a much better player than this.\u201d \u00a0\u00a0\u00a0\u00a0\u00a0 Should Statements<\/strong><\/p>\n

    \u201cI\u2019m a failure.\u201d\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Labeling and Mislabelling<\/strong><\/p>\n

    \u201cMy teacher hates me.\u201d \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Jumping to Conclusions<\/strong><\/p>\n

    Step 3:<\/strong><\/h5>\n

    Substitute a more rational thought in the right column. These thoughts are much less upsetting. Try to see the truth and write something down that is realistic and rational.<\/p>\n

    Example:<\/strong>
    \nFor \u201cI\u2019m a terrible player\u201d you could write \u201cI usually play really well. Today not so much but I\u2019m still a good musician.\u201d If you can\u2019t come up with a rational response, it can be returned to later or you could ask others how they would respond.<\/p>\n

    Avoid emotional reactions that use the word \u201cfeel.\u201d I feel\u2026 \u00a0Instead write the thought that has formed that emotion.<\/p>\n

     <\/p>\n

    Automatic Thoughts<\/span>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Cognitive Distortion<\/span>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Rational Response<\/span> \u00a0 \u00a0<\/strong>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/em><\/h5>\n

    (Self-Criticism) \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0(Self-Defense)<\/p>\n

    \u201cI\u2019m a terrible player.\u201d \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 All-or-Nothing Thinking & Labeling \u00a0 \u00a0 \u00a0I usually play really well. Today not so much but I\u2019m still a good musician.<\/p>\n

    \u201cMy teacher must think I\u2019m useless.\u201d \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Magnification and Minimization \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0She knows I\u2019m good at some things. In fact she compliments me often.<\/p>\n

    \u201cI\u2019m never going to be a professional.\u201d \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Overgeneralization \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0I\u2019ve already had some gigs. If I keep progressing I can get even more.<\/p>\n

    \u201cI should be a much better player than this.\u201d \u00a0 \u00a0 \u00a0 \u00a0Should Statements \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0I do need to improve on things, but I did get an A on my last recital.<\/p>\n

    \u201cI\u2019m a failure.\u201d \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Labeling and Mislabelling \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0I did make mistakes today but they\u00a0can\u2019t mean I\u2019m a total failure.<\/p>\n

    \u201cMy teacher hates me.\u201d \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Jumping to Conclusions \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0My teacher was frustrated but\u00a0I know he or she cares that I get better.<\/p>\n

     <\/p>\n

    Last but not least:<\/h5>\n

    Record how upset you were after writing each automatic thought. Once you have identified the cognitive distortion and given a rational response, record how upset you are now. Did it decrease? That\u2019s a sign the method is working for you. For blank examples of how to record these refer to one of the following:<\/p>\n

    http:\/\/bridgmandocs.com\/forms\/DTR.pdf<\/a><\/p>\n

    http:\/\/media.psychology.tools\/Worksheets\/English\/Daily_Record_Dysfunctional_Thoughts.pdf<\/a>?<\/p>\n

     <\/p>\n

    [toggle title=”How can McGill Help?”]<\/p>\n