- Step 1 - Ask yourself: is it really true? Like, is it really true? Have you really got incontrovertible evidence to support this? Could there be no other way of interpreting the data other than the belief?
- Step 2 - How does this belief make you feel? What thoughts or behaviors does it lead to?
- Step 3 - Imagine a world in which this belief didn’t exist in your mind. You’ve never even entertained the thought of the belief. How do you feel in this situation? What thoughts or behaviours does this new state lead to?
- Step 4 - Consider the opposite of the belief. Come up with 3 reasons why the opposite is true.
- “Acting as if…”
- Rational Emotive Behavioral Therapy (REBT)