| Aim of Technique | Technique | Therapists’ Directives |
|---|
| Reveal beliefs | Question your interpretations | Explore your beliefs, revealing faulty assumptions such as “I must be liked by everyone.” |
| Rank thoughts and emotions | Gain perspective by ranking your thoughts and emotions from mildly to extremely upsetting. |
| Test beliefs | Examine consequences | Explore difficult situations, assessing possible consequences and challenging faulty reasoning. |
| Decatastrophize thinking | Work through the actual worst-case consequences of the situation you face (it is often not as bad as imagined). Then determine how to cope with the real situation you face. |
| Change beliefs | Take appropriate responsibility | Challenge total self-blame and negative thinking, noting aspects for which you may be truly responsible, as well as aspects that aren’t your responsibility. |
| Resist extremes | Develop new ways of thinking and feeling to replace maladaptive habits. For example, change from thinking “I am a total failure” to “I got a failing grade on that paper, and I can make these changes to succeed next time.” |