Method Description

Exercise: The Court Case Exercise

Step 1. Put Triggering Thoughts in the ‘Dock’

Write down the thoughts that are emotionally triggering onto a sheet of paper.

To help you identify your emotionally triggering thoughts, ask yourself:

  • What am I afraid this means?
  • What am I afraid of this leading to?
  • What am I afraid this says about me?


Step 2. Evaluate Evidence For

Ask yourself: what is the evidence to support this thought being true?

Imagine yourself as an outsider. What would a lawyer say supports this thought being true given the whole situation? What would witnesses say supports this thought being true?




Step 3. Evaluate Evidence Against

Ask yourself: what is the evidence to support this thought being false?

Imagine yourself as an outsider. What would a lawyer say supports this thought being false given the whole situation? What would witnesses say supports this thought being false?




Step 4. Create a Judge’s Verdict Statement

Review the evidence for and against this thought and create a verdict statement.




Step 5. Reframe the Original Thought

Use this verdict statement to reframe the original thought in a way that is rational and helpful.
 
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