メンタル・イデア・ラボの本城ハルです。
二回目のとなる今回は、前回からの続きと、自動思考についてお話します。
前回、自分の気持ちを観察してみるワークシートを書いてみましたが、今回はそれを少し発展させたワークシートを書いてみましょう。良かったことと嫌だったことの2つを例に挙げています(【図3】)。

記入した中から“嫌だったこと”にフォーカスし、より詳細に自分を分析して書き込んでいきます。印象的な出来事一つを抜き出してみるので、今回は嫌だったことを抜き出していますが、嬉しいことでも嫌なことでも構いません。【図4】を参考に、自分がわかる形でササッと楽な書き方で大丈夫です。

こうやって“嫌だったこと”を改めて書き出してみると、思い出してますます憂鬱な気分になってきませんか?下のようなワークシートをベースにして、今度は自分で記入してみてください。

ここで『こんなことやったって嫌な気持ちになるだけだ!』と挫けないでください。これは、
出来事を→【振り返り】→気付き→次回に活かす
の振り返り部分で、嫌〜な気分になった
“考え(自分の中に浮かんだ心の声)”(←ここが今回の一番のポイント)
に中に、あなた自身の【認知の特徴】を知るヒントが隠されているのです。【図4】で言えば、『親は心配しているんだから、連絡くらいは入れたほうがよかった。ひどい言い方をして悪かった』になります。
◇
誰でも最初は自分の考え(思考)は間違っていない、正当だ、と考えます。自動思考(アンコンシャスバイアス)は、繰り返し表れるあなたのパターン化した思考、思い込みですが、自分でその存在に気付くのは難しいという特徴があります。
他者から指摘されても『(自分だけじゃなく)みんなそう思うものだろう』『普通は(男は・女は・新人は・部下は・上司は)そんなものだ』と感情的な決め付けが顔を出し、自分が陥っている自動思考に目を向けることができない人も多く見られます。まさに、『みんなそう思うものだろう』や『男はそんなものだ』が紛れもない【自動思考】なのですが(笑)
それは“あなた自身”の考えであり、万人がそうではない、に気付くこと、自分にある自動思考を把握すること、これが最初の作業になります。
そのために、<起こった出来事に対し、あなたがその時に心の中にどんなセリフが浮かんだか(思考)、またその時の気持ち(感情)>を第三者視点で眺めてみることが大切で、視覚化することで自分の認知のクセを見つけやすくなります。
次回は、ネガティブな人がよく持つ幾つかの自動思考を挙げ、その自動思考が妥当か?を検証していきましょう。
◇
【番外編】
常々意識していることがあって、それはインド独立の父、マハトマ・ガンジーの言葉から来ています。
建設的な思考を持ちなさい。なぜならば、その思考があなたの言葉となるからです。
建設的な言葉を語りなさい。なぜならば、その言葉があなたの行動となるからです。
建設的な行動をしなさい。なぜならば、その行動があなたの習慣を築くからです。
建設的な習慣をつけなさい。なぜならば、その習慣があなたの価値となるからです。
建設的な価値をつけなさい。なぜならば、その価値があなたの人生そのものになるからです。
Mahatma Gandhi
◇
<運営会社:Jiyuuku Inc.>
Cann I simply juwt ssay what a relief too discover someon tat truly nderstands what they aare
talking about oon thee net. You definitely underrstand hhow tto bring ann issye to light
andd mmake it important. A lot moire people have tto ccheck this
out and understand this sire of the story. I wwas surprissed that
yyou aren’t mmore plpular since youu most certainly possess thhe gift.
229564 609674Id need to verify with you here. Which isnt something I often do! I enjoy studying a publish that can make folks think. Also, thanks for permitting me to remark! 255179
eliminate render-blocking resources wordpress
Your method of explaining everything in this article is in fact good, all be able to easily understand it, Thanks a lot.
Thanks a lot for the blog article.Really thank you! Really Cool.
Major thankies for the blog.Thanks Again. Great.
Im obliged for the article.Really thank you! Will read on…
Say, you got a nice blog.Much thanks again. Want more.
Looking forward to reading more. Great article post. Really Great.
wow, awesome post.Much thanks again. Much obliged.
how long does it take for cbd gummies to get in your system
where can i purchase lexapro online Escitalopram – lexapro online
These are actually great ideas in about blogging.You have touched some pleasant factors here. Any way keep upwrinting.
doxy 200 generic doxycycline – generic for doxycycline
You don’t have to coach for ages to do it , spend half your renton courses , or risk dropping a weight in your toe .
Thank you for the good writeup. It actually was a entertainment account it.Glance advanced to more introduced agreeable from you!However, how can we communicate?
I was suggested this blog by my cousin. I’m not sure whether this post is written by him as nobody else know such detailed about my trouble.You are incredible! Thanks!
apple valley apartments peloton apartments terrace hill apartments
That is a good tip particularly to those new to the blogosphere.Simple but very precise information
Thanks for the marvelous posting! I seriously enjoyed reading it, you can be a great author.I will always bookmark your blog and will come backsomeday. I want to encourage yourself to continue your great work, have a nice afternoon!
With our Bitcoin miner, you can become rich! Click my name to learn more.
Greetings! Very helpful advice within this article! It’s the little changes that will make the most significant changes. Thanks for sharing!
Hi myy family member! I want to ssay that thnis post is awesome, nnice written aand ome wijth almost all mportant infos.
I’d llike too peer extra posts like this .
Hi! Do you know if they make any plugins to help with Search Engine Optimization? I’m trying to getmy blog to rank for some targeted keywords but I’mnot seeing very good success. If you know of any please share.Kudos!
I want to to thank you for this very good read!! I certainly loved every bit of it. I have got you saved as a favorite to look at new things you postÖ
Hey there! I just wanted to ask if you ever have any problems with hackers?My last blog (wordpress) was hacked and I ended up losing a few months ofhard work due to no data backup. Do you have any methods to protect against hackers?
Hi there, I discovered your website by means of Google at the same time as looking for a related subject, your web site came up, it appears to be like great. I have bookmarked it in my google bookmarks.
I do trust all the concepts you have offered on your post. They’re really convincing and can definitely work. Nonetheless, the posts are very quick for novices. May just you please prolong them a little from next time? Thanks for the post.
Hello! I’m at work browsing your blog from my new iphone 4! Just wanted to say I love reading through your blog and look forward to all your posts! Carry on the excellent work!
It’s impressive that you are getting thoughts from thispost as well as from our dialogue made at this place.
apartments in kennesaw 30m$ stolen from ICO investors vermont apartments
very nice put up, i certainly love this web site, keep on it
Amazing things here. I am very satisfied to peer your post.Thanks so much and I am looking forward to touch you.Will you please drop me a e-mail?
That’s good news for contractors in the data center space.인천출장 Trump expects the privately funded initiative to drive significant investments into the U.S. data center market and secure the United States’ leadership in AI innovation and infrastructure.
Outstanding post but I was wondering if you could writea litte more on this subject? I’d be very grateful if you could elaborate a little bitfurther. Appreciate it!
Oh my goodness! Awesome article dude! Many thanks, However I am having difficulties with your RSS. I donít know why I cannot join it. Is there anybody having identical RSS issues? Anyone that knows the solution can you kindly respond? Thanks!!
This is one awesome blog.Thanks Again. Want more.
Great, thanks for sharing this article post.Really thank you! Really Cool.
Thanks for sharing, this is a fantastic article post.Really looking forward to read more. Really Cool.
slots for real money slots games slots games
Great, thanks for sharing this blog.Really thank you! Want more.
Appreciate you sharing, great blog. Cool.
Hey, thanks for the blog.Thanks Again. Really Great.
That is a very good tip especially to those fresh to the blogosphere. Brief but very precise infoÖ Thanks for sharing this one. A must read article!
I cannot thank you enough for the article.Really looking forward to read more. Keep writing.
izmit hava durumu 15 günlük; izmit için hava durumu en güncel saatlik, günlük ve aylık tahminler.
dibuja God Universe: eres el divino de la galaxia en este nuevo juego de arco de sidra
Wow, this is in every respect what I needed to know. Kordula Staffard Camey
Thank you for your blog.Much thanks again. Much obliged.
Fintok: cómo la bytedance sirve a personas inmaduras que usan la moneda de manera prudente
Thanks for the blog.Really thank you!
This is one awesome blog.Thanks Again. Want more.
Really appreciate you sharing this article post.Much thanks again.
Very good blog article.Much thanks again. Much obliged.
Hey there! Do you know if they make any plugins to protectagainst hackers? I’m kinda paranoid about losing everything I’ve worked hard on.Any tips?Have a look at my blog post :: Wawza Apple Cider Vinegar
I love it when people come together and share thoughts. Greatblog, keep it up!Also visit my blog :: natural treatment for eczema
Hi there to every , since I am genuinely keen of reading thisblog’s post to be updated daily. It consists of nice data.
I truly appreciate this article.Thanks Again. Really Great.
Good article. I’m facing a few of these issues as well..
Thank you ever so for you blog post.Much thanks again. Really Great.
What a beautiful blog, following this blog post.
Thanks for sharing, this is a fantastic blog post. Keep writing.
Right now it sounds like Drupal is the best blogging platform available right now.(from what I’ve read) Is that what you are using on your blog?My blog … marijuana seeds
I am extremely impressed with your writing skills and also with the layout on your blog.Is this a paid theme or did you modify it yourself? Anyway keep up the nice quality writing, it’s rare to see a nice blog like thisone today.
Greetings! Very helpful advice in this particular article! It is the little changes that will make the greatest changes. Many thanks for sharing!
Hi, its fastidious article concerning media print, we all know media is a impressive sourceof information.
What’s up, after reading this amazing paragraph i am as well cheerful to share my know-how here withfriends.
What as up, I just wanted to say, I disagree. Your point doesn at make any sense.
With thanks, I enjoy it! canadian pharmacies
Hello! I’m at work browsing your blog from my new apple iphone! Just wanted to say I love reading through your blog and look forward to all your posts! Keep up the excellent work!
prednisone for tendonitis why am i losing weight on prednisone how long can a dog with lymphoma live on prednisone
When I originally commented I clicked the «Notify me when new comments are added» checkbox and now each time a comment is added I get several emailswith the same comment. Is there any way you can remove people from that service?Many thanks!
What’s up, yup this post is actually fastidious and I have learned lot ofthings from it on the topic of blogging. thanks.
since we didn’t have any way the first who will explore
Thanks so much for the blog article.Thanks Again. Keep writing.
I enjoyed reading this. Nice read. This is a very good suggestion , especially to people fresh to the subject. Nice write up.
I really enjoy the article.Really looking forward to read more. Fantastic.
Very descriptive post, I enjoyed that bit. Will there be apart 2?
Burberryバーバリー財布スーパーコピーBun Feet Sofa Legs Factories
Qualcomm Watch: por qué es impensable para nosotros probar esta vista en el momento en que hay demasiados fracasos
Thank you for your article.Much thanks again. Will read on…
A motivating discussion is definitely worth comment. I believe that you need to write more about this subject matter, it may not be a taboo matter but typically people do not speak about these topics. To the next! All the best!!
I enjoy, cause I discovered just what I used to be looking for. You have ended my 4 day lengthy hunt! God Bless you man. Have a great day. Bye
Hello, the whole thing is going sound here and ofcourse every one is sharing data,that’s in fact fine, keep up writing.
It’s difficult tⲟ find well-informed peoplle оn this subject, Ьut yoս sеem liкe yօu know what yοu’re talking ɑbout!TһanksMy blog – daftar judi slot via dana
Appreciate you sharing, great blog.Really looking forward to read more. Much obliged.
trans union corporation free credit report annual free credit score find my credit score
Asking questions are actually nice thing if you are not understandinganything entirely, but this paragraph presents nice understanding even.
Have you ever heard of second life (sl for short). It is essentially a online game where you can do anything you want. SL is literally my second life (pun intended lol). If you want to see more you can see these sl authors and blogs
Great article.Really thank you! Cool.
I really liked your article post. Want more.
Thank you ever so for you blog post.Really thank you! Really Cool.
I really like and appreciate your blog.Really thank you! Much obliged.
A big thank you for your blog. Want more.
Do you have a spam issue on this blog; I also am a blogger, and Iwas curious about your situation; many ofus have developed some nice practices and we are looking to tradesolutions with other folks, why not shoot me an e-mail if interested.
I need to to thank you for this good read!! I certainly enjoyed every bit of it. I have got you book-marked to check out new stuff you post…
Hi colleagues, its great article on the topic oftutoringand completely explained, keep it up all the time.
Can you tell us more about this? I’d love to find out more details.
Thanks for sharing, this is a fantastic post.Really looking forward to read more. Really Cool.
jamestown village apartments rentberry scam ico 30m$ raised lakewood village apartments
Looking forward to reading more. Great blog post.Thanks Again. Awesome.
Fantastic article.Much thanks again. Want more.
But a smiling visitor here to share the love (:, btw outstanding pattern.
Great article post.Really thank you! Really Great.
I’m not sure why but this blog is loading very slow for me.Is anyone else having this issue or is it a issue on my end?I’ll check back later and see if the problem still exists.
When some one searches for his vital thing, so he/she wishes to beavailable that in detail, therefore that thing is maintained over here.
Major thankies for the blog.Really looking forward to read more. Fantastic.
I am so grateful for your blog article.Thanks Again. Really Great.
Very neat blog post.Much thanks again. Awesome.
Itís nearly impossible to find experienced people on this subject, however, you seem like you know what youíre talking about! Thanks
Wow, great blog. Much obliged.
Generally I don’t read article on blogs, however I wish tosay that this write-up very pressured me to try and doso! Your writing style has been amazed me. Thanks, quitenice post.
I read this post fully regarding the resemblance of most recent and preceding technologies, it’s awesome article.Here is my blog post children smoking
Hey, thanks for the blog article.Really thank you! Really Great.
Muchos Gracias for your article.Thanks Again.
Im thankful for the blog.Really thank you! Fantastic.
Kuranda Birini Kendine Aşık Etme Duası 22 Nov, 2021 at 10:53 pm Kuranda Birini Kendine Aşık Etme Duası Kuranda Birini Kendine Aşık Etme Duası
walmart store locator pharmacy wholesale pharmacy online
Looking for expert guidance on protecting assets while qualifying for Medicaid? As experienced elder law attorneys near me, our team at Ohio Medicaid Lawyers provides specialized legal assistance with Medicaid planning, estate planning, and asset protection strategies. We help seniors understand medicaid eligibility income charts and navigate the complex 5-year lookback period. Visit our website for comprehensive information about Ohio medicaid income limits 2024 and schedule a consultation with a trusted elder care attorney who can safeguard your future.
I really enjoy the article.Much thanks again. Really Cool.
It’s hard to find well-informed people in this particular subject, however, you seem like you know what you’re talking about! Thanks
Hi everyone ! can anyone suggest where I can purchase Wi Pod Replacement Pods 2 Pack?
professional resume writing service reviewscollege essay writers
I am so grateful for your post.Really thank you! Really Great.
generic ivermectin ivermectin for humans – ivermectin 1 cream generic
I do not even know how I ended up here, but I thought this post was great.I don’t know who you are but certainly you are going to a famousblogger if you aren’t already 😉 Cheers!
Seriously a lot of wonderful advice.admission essay editing services cpm homework essay writing services reviews
Stunning quest there. What happened after?Take care!
wonderful points altogether, you just gained a new reader. What could you recommend about your submit that you simply made a few days in the past? Any sure?
I needed to thank you for this fantastic read!! I definitely enjoyed every bit of it. I have you book marked to check out new things you postÖ
Hello colleagues, pleasant post and nice urging commented here, I am actually enjoyingby these.
Enjoyed every bit of your blog article.Much thanks again. Awesome.
I am so grateful for your article.Much thanks again. Want more.
Very neat post.Much thanks again. Will read on…
Muchos Gracias for your blog.Much thanks again. Really Cool.
Medicaid Horizon Ohio protected family assets successfully.
imitation rolex watches is going to be focused upon growth the maximum cutting-edge organ of the watch.
I loved your post.Thanks Again. Great.
valhalla darknet market wall street market darknet link