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
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＜運営会社：Jiyuuku Inc.＞
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