Making Use of Homework
When you learned to drive a standard shift automobile, you knew all there is to know about shifting the gears the first time you tried it. But you can actually shift those gears much better now than you could the first time you tried. Why? Because knowing how is not enough. You have to practice. The same is true for therapy. You come to therapy sessions, in part, to learn how to change a disturbing emotion or self-defeating behavior. But you will also have to practice. So much for the reason to do homework.
There are some forms and ideas for homework on this website. These are not magic. They are just ideas to get you started. Do not ignore them or become a slave to them.
1. Events log: Each day for a week or so, keep a log of events you find disturbing. Write the name of the day; write the event briefly in the EVENT (A) column. Write your consequences to the event in the CONSEQUENCES (C) column; consequences may be of three kinds: emotions (these have names, such as sad, mad, glad, guilt, etc.), physiologic reactions (headache, nausea, ulcer, etc.), and behavioral (hitting a wall, yelling, driving like a maniac, etc.). Make a connection between the event and the consequence. You might try the reverse on this form. When you notice you feel strongly emotionally disturbed, look for the connected event (or person, or something you were vividly thinking).
2. Thoughts log: Each day for a week or so, keep a log of thoughts you have when you experience strongly disturbed emotions. Pay attention to this one. This exercise will help convince you of the fact that thinking causes emotions.
3. The A-B-C connection: Same deal here; for a while, keep track of the connections between events (experiences), emotions, physiologic responses, behaviors, and thoughts, ideas, or images. Notice the thinking you do about the consequences (C). Isn't it amazing?
4. Take the test for self-worth. Follow the instructions.
5. Make some quiet time and really reflect upon the questions in the Irrational Beliefs Guide.
Links on 24-7 help:
- Events Log
- Thoughts Log
- The A-B-C Connection
- Test for Self-Worth
- Rational Emotive Imagery
- Irrational Beliefs Guide
