A master form that can be used to process beliefs related to fears: The Complete Master Form For Processing Fears.
“THE FEAR PROCESSING METHOD”
GUIDING-FORMATS FOR YOU TO FOLLOW
This directory/links is laid out for easier reference when selecting forms to use for a particular purpose or level of work. The forms are more completely explained as to purpose, along with how to use them on the page Forms To Use To Change Beliefs. If you are doing the more in-depth approach to this, you will spend the time t familiarize yourself with the forms, though of course there will be a learning curve involved. [A learning curve inverted is a "dumbness curve", but you'll soon bypass that stage.)
HELP IN IDENTIFYING SPECIFIC BELIEFS AND/OR LEARNING:
See the Specific Beliefs section of the Beliefs Contents/Links page to help you along the way -.
with discussions about the basis for them, perspective, corrected thinking, affirmations and new empowering conversations. Possible: Beliefs Workbook Table Of Contents.
APPLYING THE NEW BELIEFS
Affirmations And Empowering Conversations section for additional possible corrected beliefs and what to affirm.
(See especially "Levels Of Affirmation".)
BELIEF PROCESSING FORMS
DIRECTORY AND LINKS
GUIDES ONLY (Not forms)
The "Guide-Form" for The ABCDEF Rational Analysis Process - Use this while you complete forms, to guide, suggest what to do and say - this is the master process we will use.
BELIEF LISTING - A good initial step.
Beliefs List Prioritized - This is a "central" master list of your beliefs, or it can be used for a "quiklist".
ELICITING BELIEFS - Finding out what your beliefs are
Sentence Completion Exercise - Beliefs - Complete these sentences to elicit alot of your beliefs, prioritize, and then handle.
See also The Option Method Dialogue With Yourself: The Core Questions - Elicits beliefs and leads into re-working them.
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QUICK - If you want to use little time
Thought/Belief Change Record (1 page) - Event, automatic thoughts, emotions, logical thoughts, outcome.(See longer form, below.)
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MEDIUM TIME
A. Event, Upset, or Problem that occurs:
Rational Self Analysis - (6 steps) Traditional ABCDEF cognitive behavior format, from event through beliefs to new effective beliefs to have. See the guide-form The ABCDEF Rational Analysis Process
Addressing A Psychological "Perspective" Problem - Contains two forms for addressing 1. What happened,
2. Thoughts, 3. Rework of thoughts, 4. What is best/worst that could happen, 5. Results in a "perspective statement":
1. Short form and
2. Long form, with suggestions re: beliefs, emotions,
behaviors, probabilities of what could happen,
etc.
3. 3rd form: A Listing Of Problems, in one column and the solution or thought in the next.
B. Write Out A Whole Internal Conversation Or A Listing Of Negative Beliefs As They Occur, And Then The "Higher Conversation" Answer.
Convert From Lower To Higher Sentences - Two columns. One column for lower self conversations and the next one for the conversion to the higher conversation. (See filled in
examples in "Re-Forming The Thought Sentences".)
LONGER &/OR MORE COMPLETE
A. Long form, most complete
ABCDEF Rational Analysis Complete Super-Form - All the steps in taking an undesired emotion and the underlying beliefs to completion with new beliefs that are installed. This is the Master Form, in that you can derive short cuts or shorter forms from this, as is appropriate.
Thought Change Long Form - Extensive, from the 1. trigger, 2. what preceded it, 3. stream of thoughts, 4. memories, 5. replacement thoughts, 6. commitments, 7. stands, 8. super strong statements, 9. decided new behaviors, 10. dysfunctional supporting beliefs (and formulate and substitute new beliefs).
Core Belief Rework Form - This is about core statements and viewpoints about yourself and life, identifying from suggested possibilities listing. What are the statements around/about the issue (not good enough, no worth, etc.), includes some suggestions for new core beliefs. Includes an example using the Belief Transformation Process. (Reference: What Core Belief Statements Are.)
B. Looking Back To The Past
Old Activating Memory Worksheet - Identify age you are in past memory, describe the memory and the emotions felt and the thoughts that occurred, identifying misperceptions and beliefs as being true or untrue, and replacement beliefs.
Earlier Similar Event, with allies - A current emotion or dilemma is taken back to an "earlier, similar" event that could have you still traumatized or reactive to, but it brings in figurative "allies" to help you and/or talk to your "child" and what it is needing now, and then completing with reassurance, creating a mantra or self-talk that will work for you. Even includes a body/scan/check.
(In your word processing program, click on 'view' and then reduce the size to 100%.)
OTHER
Habit I wish to change - While this encourages you to list habits that are "not good" and to think up and substitute new habits, it also can lead to the inquiry on what beliefs caused such a habit to go into place and stay in place.
My failures and ruins worksheet - While this includes "adult compassionate statements" to address failures/"ruins", it is also a useful form to use to instigate an inquiry into the beliefs that caused or made this more painful.
THE "SENTENCE REWORK" FORMS
Sentence reworkiing and correcting is included in virtually all of the forms listed elsewhere including
Convert From Lower To Higher Sentences - Two columns. One column for lower self conversations and the next one for the conversion to the higher conversation. (See filled in examples in "Re-Forming The Thought Sentences".)
Add these, particularly where there is a cluster of sentences under one overall belief - so you take one sentence (or two similar sentences) at a time and carry them though the whole process to reforming to what is correct and workable:
Rework Of My Sentences - Simpler Form - On the left side you record your "negatives" for a period, so you have the "raw material" to correct, putting the restatements on the right side. (Make the form yourself, simply putting a line down the middle or indenting the restatements right below the sentence to be corrected.)
Similar idea: My Conversations Unbelieved And
Rework Of My "Sentences" - Deeper Form - Includes fears, underlying causes, restatement and some perspective questions.
PRIMARY FORMS TO USE
(In the boxes below this box, each of the forms in this box is described in detail for your screening.)
Simpler
Beliefs Within It (A good form to start with)
ABCDEF Rational Self Analysis - (Short form,6 steps) -->
David Burns Daily Mood Log - 1 page, one event.
Great form to use, w/ cognitive distortions ID'd.
Thought/Belief Change Record (1 page)
columns, one sequence of sentences.
More In-Depth, More Complete
ABCDEF Rational Analysis Complete Super-Form - For the complete process, ultimate form.
Core Belief Rework Form -Tying Back To The Past - See listing below.
Belief Processing From Childhood Origin - Eliminate the belief permanently.
Changing Beliefs - Main Page - Has some good explanations of how to use forms also.
Deeper And Worth It
Do the learning and implementing sequence at the top of the left hand box in Belief Contents, Links.
The simplest approach of all
Ask "Did it work?" If the belief didn't work, you find out "What will work?" and then do that instead!
This is a version of The Truth Test, which you should apply at least every time you experience a negative emotion...
People use this in The Life Improvement Journal - Probably The Most Effective Process Of All.
