3 Column Technique Practice Form

Name

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This form is intended to walk you through the cognitive behavioral therapy tool of the 3 Column Technique. This technique is to help you to identify and correct thought patterns associated with negative mood states. Instead of thinking in terms of Event ------> Feeling (in other words, "it made me feel.") you will begin to think more in terms of Event ----> Thought -------> Feeling (in other words, " An event happened and this is the thought I am having that is generating this feeling."

EVENT

Start first by describing the event associated with the negative feeling state. Describe it objectively without putting any spin on it - just the facts of what happened.

Feeling Wheel

Would you like some suggestions regarding feeling words?

Yes
No

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FEELINGS

Now describe the feelings you are having about the event. Try to be as specific as you can. For example, if you are angry ask yourself if it is Hurt-Angry or Frustrated-Anger. It is perfectly okay to list a set of different feelings if you are having them.

THOUGHTS

Now begin to write down the thoughts you are having about the event. Try to have this step be a "stream of consciousness." Try hard to not edit or censor yourself as if someone is looking over your shoulders. It is also okay to have thoughts start out in one direction and then link up and wind up in a completely different direction. That's just how our thought patterns work. Continue to write in a stream of consciousness fashion until you feel you have said all you have to say about the event.

Identifying Cognitive Distortions

Now read the thoughts that you write down and notice if any of the thoughts you have written down reflect any cognitive distortions. What level of hints would you like?

No hints
Name of Distortions
Name and Definitions of Distortions

Cognitive Distortions List

If your narrative under thoughts contain any cognitive distortions check them off here.

Cognitive Distortions List with Definitions

If your narrative under thoughts contain any cognitive distortions check them off here.

You checked all or nothing thinking as a cognitive distortions. Try to avoid words that are categorical and use words that are more a matter of degree. For example, instead of "Trust or Not" try to indicate the degree of trust and in what areas. Use words and phrases that reflect the grey areas.

You checked Mindreading as a cognitive distortions. Try to get comfortable with phrase "Don't know." Instead of speculating what someone else is thinking, feeling, or intending replace this with "don't know." What makes Mindreading a distortion is that we aren't able to read minds so believing that we can is slightly out of sync with reality. "Why is he acting that way?" Answer: "Don't know." Don't know is most in alignment with reality.

You checked Magnification or Minimization as a cognitive distortion. One way to challenge this distortion is to add events for comparison. Rate the event on an index from 0-100. Then add other events you have actually experienced or one could experience to the scale in order to add perspective.

You checked Emotional Reasoning as a cognitive distortion. What evidence do you have that is inconsistent with the feeling? What other factors might account for the feeling?

You checked Should Statement as a cognitive distortion. Try saying what you want to say but without using the word should or any of its synonyms. The should doesn't add anything to the problem. Simply address the problems without adding the layer of should on top of the situation. "I should have studied harder." Perhaps you should have, but what do you want to do about that now, if anything. "They shouldn't be acting that way?" Perhaps they shouldn't, they are. Is there anything to be done?

You checked Labeling as a cognitive distortion. Ask yourself what is the exact definition of the label you are using. Often we use a word that has a negative connotation without thinking about the actual definition. In any case, Labeling is a distortion because it takes a person or situation which is fluid and changing and turns it into something that is permanent or static.

You checked Personalization as a cognitive distortion. What other factors might cause others to do what they do besides you being the root cause?

You checked Control Fallacies as a cognitive distortion. You only have control from the fingertips on back. If you try to control other people to regulate how you feel this will often lead to anger and frustration.

You checked Fallacy of Fairness as a cognitive distortion. Try to view the situation without measuring your opinion about its fairness. What if anything is there to be done, in spite of whether the situation is fair or not?

You checked Blaming as a cognitive distortion. Try to avoid making other people the cause of how you feel. If you say things like "You make me mad" you are putting the root cause of your feelings in the other person. You can't control other people but you can control how you react to other people. If you remind yourself that how you are looking at the situation is making you feel, then you are more in control of the reaction you have.

You checked Fallacy of Fairness as a cognitive distortion. Try to view the situation without measuring your opinion about its fairness. What if anything is there to be done, in spite of whether the situation is fair or not?

You checked Correction of Change as a cognitive distortion. Trying to change others in order to change your feelings sets you up to feel frustrated or helpless. It is trying to control something that you have no control over. Instead of thinking "I'll be happy just as soon as so-and-so changes" try to ask yourself why am I not happy even if they do not change.

You checked Always Being Right as a cognitive distortion. Try to ask yourself "do you want to be right, or be happy." Sometimes we pursue being right even at the expense of our own happiness and those around us. Ask yourself what it means to you if you are right, but others can't accept that.

You checked Heaven's Reward Fallacy as a cognitive distortion. Ask yourself why you feel bitter if your sacrifice and self-denial is not "paying off." Are you angry at some cosmic score-keeper? Are you doing things as an end of themselves or to get some "payoff." Also remind yourself that sometimes we can do everything "right" and still have a bad outcome.

Rephrase

Now try to write thoughts about the event but try to express them without the cognitive distortions. This last step is not "positive thinking" to replace "negative thinking." This steps seeks to replace distorted thinking with thoughts more in alignment with reality without the distorted filters. Don't just change the content. Change the filter. For example, don't replace negative fortune telling with positive fortune telling. Avoid fortune telling at all.

Click on PRINT if you would like to print out your 3 Column Form. Use the “Submit” button at the bottom of the page if you would like a copy sent to your doctor.
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