認知療法について＜３＞

メンタル・イデア・ラボの本城ハルです。

最終回の今回は論理療法の練習問題です。早速ですが、練習問題に取り組んでいきましょう。以下の例を論理療法で考えてみてください。

練習問題①

Ａ（出来事）
就職(転職)活動で第一志望、第二志望の有名企業に落ちて、無名の中小企業にしか入れなかった。
　　　⬇︎
Ｂ（考え方）
世の中は所詮、有名企業（大企業）に入ったもん勝ち、どこの会社に入るかで勝ち組負け組が決まる。自分はこれからもうリカバリーできないだろうし、同級生たちにもバカにされるんだ・・・。
　　　⬇︎
Ｃ（結果）
劣等感が強くなる。
自己肯定感が低くなり卑屈になる。
他者を妬んだり羨むことが増える。
友達に会いたくなくなる。

という状況の人がいたとします。それではＢについて３つの視点で論駁してみましょう。

  • 事実に基づいているか？
  • 論理的な考えか？
  • 人を幸せにするか？

解答例

・事実に基づいているか？
第一志望、第二志望に就職（転職）できなくても幸せな人生を歩んでいる人はいくらでもいるよな。

・論理的な考えか？
“有名企業or大企業＝幸せor成功者”というのは極論すぎる。
世の中のほとんどの人は大企業に勤めていない。
（日本の企業数のうち大企業は０.３％、労働人口の約７割弱が中小企業従事者：２０２０年５月２０日日本経済新聞）
それでも幸せに暮らしている人はたくさんいる。

・人を幸せにするか？
この考えを持つと私は一生自分を惨めに苦しめることになる。
人を学歴や職業、会社の名前で判断する人間になってしまう。この考えは幸せにはなれないようだ。

◇

練習問題②

Ａ（出来事）
人前で話す時に緊張して声が上ずって汗だくになってしまう。
　　　⬇︎
Ｂ（考え方）
人前で上がってはいけない。
手が震えるとバカにされる。
　　　⬇︎
Ｃ（結果）
人前で話すことを避ける。

という状況の人がいたとします。それではＢについて３つの視点で論駁してみましょう。

  • 事実に基づいているか？
  • 論理的な考えか？
  • 人を幸せにするか？

解答例

・事実に基づいているか？
上がってはいけない！と誰かが言っているわけではない。実際に誰かがバカにしているわけではない。有名歌手ですらコンサートの時は上がって手に汗を掻くようだ。

・論理的な考えか？
手が震える人をバカにしている人はおそらく１％もいない。

・人を幸せにするか？
手が震えるからといって主張する機会を逃すと私は逃げ続ける人生になってしまう。これは幸せな人生とは言えない。

◇

まとめると、論理療法は私たちの感情や考え方を

  • Ａ：出来事
  • Ｂ：考え方
  • Ｃ：結果

この３つに分類します。

Ａを変えることはできませんから、感情のＢの考え方の影響を強く受けます。ネガティブに引っ張られ落ち込みやすく、何かと負のスパイラルに陥りやすい癖がある人は論理療法を身につけ試してみてほしいと思います。

Ｂの考え方を捉える際、ポジティブに捉えることとは違うので誤解しないように注意してください。あくまでも事実に基づき、論理的な思考で、人を幸せにするか？です。

その上で前向きに考える癖が増えると心を安定させる力がついていくはずです。

◇

＜運営会社：Jiyuuku Inc.＞

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