認知を制する者は感情（行動）を制す＜３＞

メンタル・イデア・ラボの本城ハルです。

３回目となる今回は、ネガティブな人に見られがちな自動思考と、例を挙げてワークシートでその妥当性を検証してみましょう。

ネガティブが人（鬱になっている人にも）に見られがちな自動思考。

  • 私は誰からも必要とされない。
  • 私の人生は何もかも上手くいかない。
  • 私は取り柄のない人間だ。
  • 私は負け犬だ。
  • 私には価値がない。
  • 誰も私のことをわかってくれない。
  • 楽しいことなんか一つもない。
  • 私はもう終わりだ。
  • 何をやっても上手くいかないに決まっている。
  • 生きていても良いことなんかない。
  • 我慢するなんて耐えられない。
  • 自分が嫌で仕方ない。
  • 消えてなくなりたい。

例を挙げますので、それが正しいのか誤りかを検証するための＜４つのプロセス＞で自動思考が及ぼす影響を書き出してみます。

●自動思考の例

食事中に夫に話しかけたのに返事がそっけなかった。
私をもう嫌いになったのかも、私の話なんてどうでもいいに違いない。→心の読み過ぎによる決め付け。

記入例を参考に自分でも記入してみてください。

＜４つのプロセス＞自動思考の妥当性を検証するために『自分に質問する』。

①→自分がそう考えている根拠は何か？

▶︎自分の考えていることと事実を混同していないか？（事実ではない“かも”しれない）
▶︎確かめていないのに早合点したり思い込みはないか？
②→何か他に別の見方はないか？

▶︎自分の考えやモノの見方だけがすべて正しいと言えるのか？
③→そう考えることでどのような影響がある？

▶︎そう考えることが自分の役に立つか？邪魔になるか？
▶︎そう考えることで、自分にとってどのような利益（良い面）と不利益（望まない面）があるか？
▶︎答えの出ない（ない）質問になっていないか？
④→どこかに思考の誤りはないか？

▶︎０ー１００思考、自動思考、全無的な思考に陥っていないか？
▶︎思考の中に極端な表現はないか？
▶︎望まない／悪い面だけに目を向け過ぎていないか？
▶︎たった一つのことだけに気を取られ、自分だけに非があるように思っていないか？
▶︎自分と関係ないことまで自分と関連づけて考えていないか？
▶︎自分の責任とは限らないのに、自分に責任があると思い込んでいないか？
▶︎物事をあるがままに受け止めず、“こうでなければ”“〜すべき”と対処法を考えていないか？
▶︎確認もせず自分一人で先走り、勝手に予想していないか？

◇

次に【考え（思考）と気分（感情）の記録シート】のワークシートを使用しながら、普段の自分の考え方の癖を見つけ、考え方から生まれる気分（感情）がどのようなものなのかを改めて意識してみましょう。

少し横道に逸れますが、「今の気分は？（感情は？）」を聞いても、考え（思考）と混同して答え方がわからなくなる人も多いので、気分（感情）の例を挙げてみます。感情表現が苦手な人ほど、気分（感情）と考え（思考）を混同しやすい傾向があるようです。

＜気分（感情）の例＞

不安、悲しみ、困惑、寂しい、同情、傷心、義務感、恨み、虚しい、焦燥感、批判的、無気力、絶望感、混乱、心配、劣等感、孤独感、恥ずかしい、イライラ、悲哀、憂鬱、猜疑心、見捨てられ感、距離感、恐怖、落胆、モヤモヤ、憐憫、不全感、万能感、敗北感、後悔などなど。

ほんの一部を抜き出してみましたが、まだまだたくさんの気分（感情）があるのです。なかなか目を向ける機会がない気分（感情）に、一番適切な“名前”は何か、を考えてみるのもよいかもしれませんね。

自分の考え方の癖を見つけて、“それが正しい根拠”は簡単に見つけられても、“それが正しくない根拠”はなかなか見つけにくいものです。そんな時は、

  • 自分の一番の友人や大切な家族、大好きな人がそう考えていたら、自分は何と声をかけるだろうか？
  • 過去に同じこと、似たような状況はなかったか？それはいつだっただろうか？今回と似ていても、以前との違いは何がある？
  • 今の考えが“完全に正しい”と言えなかった経験はない？
  • 今から１０年後に今の状況を振り返った時に、今とはどのように違って見えるだろうか？
  • 自分でコントロールできないことまで自分でコントロールしようとしていないか？

これも自問自答して【考え（思考）と気分（感情）の記録シート】のワークシートと共に検証する際のヒントにしてみてください。

◇

＜運営会社：Jiyuuku Inc.＞

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