The Dialectical Behavior Therapy Skills Workbook for Anxiety

154 The Dialectical Behavior Therapy Skills Workbook

Ex

AMPLE

: BIG

-P ICT

uRE Ev

IDENCE L

OG

Questions

Your Responses

What happened?

I got a poor grade on my math test.

As a result, what did you think and feel?(Be specific.)

Thoughts:

“I’m such a loser.”

Feelings:

Overwhelmed, upset, and angry

What evidence

supports

how you’re thinking and feeling?

I studied as hard as I could, like I usually do, and I still only got a poor grade. That’s my lowest grade in class all year.

What evidence

contradicts

how you’re thinking and feeling?

I’m a straight-A student. I’m on the honor roll. And I got a full scholarship to my first choice of colleges.

Considering all the evidence, what’s a more

accurate

and fair

way to think and feel about this situation?

It’s okay to feel disappointed because I studied a lot and still didn’t do well. But this is just one bad grade. I mostly get A’s, and I’m doing well in general.

What can you do to cope with this situation in a healthier way?

Talk to my friends. Listen to music I like. Use thought defusion. Use mindful breathing. Use my coping thought: “Nobody’s perfect; everybody makes mistakes.”