(based on the book “Mood Therapy” by David Burns)

This simple technique from cognitive behavioral therapy may not help you get out of a depressive state on your own, but it will definitely help alleviate it and understand its causes. Then you can take this material to a psychotherapist for more serious therapy.

The technique is called the “Three Column Method.”

 To begin, take a sheet of paper and divide it into three columns.

1.      Negative thoughts

Let's start with the first column. Write “negative thoughts” at the top of the column.

 Of course you know that thoughts and behavior are connected. A bad mood comes from negative thoughts. Accordingly, you need to take an inventory of the automatic thoughts that influence you. It has been noticed that when emotions are turned on, perception is distorted and the picture of reality created by negative thoughts becomes very convincing.

Write down in this column the negative thoughts that affect you. To become aware of these thoughts, ask yourself questions when you are depressed, “What am I thinking about right now?” “What am I telling myself inside right now?” “What thoughts are running through my head?”

You should have something like “I’m a failure” “I can never do anything right” “I feel that if I…… do it, I won’t succeed and everyone will understand that I’m incompetent.” You don’t have to have exactly these thoughts, this is just an example so that you understand how to approach this.

2.     Distortion

Now let's move on to the second column. It can be called “cognitive errors” or “distortions.”

Based on the list from the first column, analyze what mistakes you made in your thoughts. And also write them down in a column.

Let's use our example above to figure out what errors there are. “I am a failure” is a generalization; you have had successes in your life. “never” is also a generalization, there is also labeling and emotional justification. A complete list of cognitive distortions can be found on the Internet if desired.

3.     Alternative thoughts  

The title in the last column will be “Realistic Thoughts.”  It needs to write down healthy, positive, objective alternative thoughts (as opposed to negative ones).  At the same time, do not try to invent or pull in something that does not exist, otherwise your positive statements will turn out to be just as deceptive as negative ones.

In order to check their reality, ask yourself the questions “How true is this thought?”, “Do I believe in it?”

 For example, you can write: “I already have experience in...”, “colleagues say that I am well versed in...”, “if this is a failure, nothing bad will happen, I will gain experience”, “I I don’t know what people will think, I can’t read their thoughts, usually all people think differently”, “there is a high probability that I will succeed.”

If it’s difficult for you to immediately come up with an alternative to a negative statement, don’t worry, come back with an idea later. It is important that the thought be truthful.

This technique allows you to fight any negative or false thoughts, and not only regarding depressive conditions.  This is an excellent self-help tool that can serve you for many years to prevent unwanted conditions.

When your thoughts change, your emotional state will certainly change, and so will your behavior.

If you found this exercise difficult or you see that you need more serious emotional and psychotherapeutic support, click the button below to sign up for a consultation, I will be happy to help you.

As an alternative to the complex struggle with negative thoughts, there is a simpler exercise - observing negative thoughts. As research shows, when a person struggles with thoughts, they overwhelm him even more, and when observing them, their intensity decreases, and, consequently, their impact, they no longer seem like facts to us. The observer position helps to distance and reduce their severity.

Take action and you will succeed!