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Janet, i am curious as to whether you used the worksheets that David Burns included in his Feeling Good Handbook? do you use some version of them currently? my opinion is that using this tool was the process that made the difference. i still use what i have included below (modified to simple text only). i recommend it to one and all. using it will improve how you feel. this happens since our feelings depend upon our beliefs - and, many of us have distorted parent consciences that have need of clarifying. cognitive therapy is thinking in this manner to cognitively change our beliefs about our selves and the rules we were taught/learned in inaccurate or distorted form or meaning. ********************************************************************** Problem_____________________________(mood, depression, ?) Upsetting Event/ Situation________________________________ Emotion/ Feeling rank (how strong was the emotion?) ___________________________ ______________ ___________________________ ______________ ___________________________ ______________ Cognition, thought, belief Distortion Better, rational cognition ____________________ ________________ ___________________ ____________________ ________________ ___________________ ____________________ ________________ ___________________ ____________________ ________________ ___________________ ____________________ ________________ ___________________ ____________________ ________________ ___________________ ____________________ ________________ ___________________ ____________________ ________________ ___________________ ____________________ ________________ ___________________ ____________________ ________________ ___________________ ____________________ ________________ ___________________ ____________________ ________________ ___________________ ____________________ ________________ ___________________ Identify the upsetting event. Record negative feelings. Rank how strongly felt. The cognition of what we observed or remember thinking - our response to the event - should include: observe, judge, and act recall. If we act in accordance with our values - choose to act only after thinking - we will feel better. Believe it or not, filling out this form and re-considering what we write on two or three later days - does make a difference. ************************************************************** hope this helps someone or all tafn, ron Ronald Vetter 1936, dz PD 1984, carbidopa/levodopa, Mirapex, selegiline [log in to unmask] Ridgecrest, California http://www.ridgecrest.ca.us/~rfvetter