Sultan Konurov             10-13-2023

Reflection Trial 5
Disputing Negative Thoughts

Consider the following situations. Given the activating events and the beliefs that follow, identify the likely negative consequences (thoughts, feelings, and actions). Then think about how you can realistically dispute that negative consequence. Once you’ve disputed it, write a new action you will exchange with the negative consequence. For example: …

Activating Event: A friend throws a party, but she doesn’t invite you.

Belief: “I guess I’m not cool enough for her.”

Consequences:  “She doesn’t like me anymore, we’re not going to hang out anymore together.”

Dispute: “We hang out often and she might’ve just thought I was busy and/ or forgot.”

Exchange:  “I’ll go hangout with other friends and make good memories, maybe during the night she will call.”

Activating Event: You don’t get a new job you were hoping for.

Belief: “I’m a failure.”

Consequences: “I’m never going to get a job, I’m not good at anything”

Dispute:  “I have all the qualifications, the role must’ve been filled before me, maybe I am over qualified.”

Exchange: “I’ll keep applying to new jobs, and I will find one that is the right fit for me.”

Activating Event: You’re looking forward to a relaxing weekend when a friend asks you to

spend the next two days helping him move into a new apartment.

Belief: “I should always put other people’s needs first.”

Consequences: “My weekend will be spent moving and I will have no time left for myself.”

Dispute: “My friend really needs my help, he will be grateful and there for me.”

Exchange: “I will feel better after helping out my friend and he will return the favor.”

Activating Event: You have planned to meet someone for a first date, but they fail to show up.

Belief: “I need to know why they would do this to me.”

Consequences: “I am so embarrassed, I spent my time traveling here, I wasted my night, I am worthless.”

Dispute: “She probably had an emergency event or good reason not to come.”

Exchange:  “It’s not my fault, I didn’t do anything wrong, she probably has something going on in her life.”