8 Questions to Overcome Distress | Challenging Questions FACE PALM | CBT Therapist Aid
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The content segments discuss the concept of challenging distressing beliefs in cognitive behavioral therapy (CBT) using the mnemonic FACEPALM. Dr. Dawn Elise Snipes introduces this mnemonic to help individuals gain a more balanced perspective and reduce distress.
The F in FACEPALM stands for identifying the facts for and against a belief. By examining the facts, individuals can challenge extreme beliefs and recognize the unlikelihood of worst-case scenarios. The A represents exploring additional factors, such as supportive networks and available resources, to provide a more accurate understanding of the situation. The C emphasizes considering the context and recognizing that past experiences may not reflect current circumstances.
The E addresses the use of extreme language, which often exaggerates reality and should be avoided. The P involves assessing the probability of the worst-case scenario happening objectively. Lastly, individuals are encouraged to consider alternative explanations for the distressing situation, which may provide a more accurate interpretation.
Dr. Snipes provides an example of applying the FACEPALM mnemonic to a situation where a significant other comes home late and acts weird. Instead of immediately assuming cheating, individuals should consider other possibilities, such as exhaustion from work. It is important to evaluate the context and examine the facts for and against the belief.
Learning from the situation is emphasized, including reflecting on expectations, assumptions, and the people involved. Reacting with anger or assumptions may not be helpful in resolving the issue. Taking appropriate steps to address the situation and work towards a rich and meaningful life is suggested.
In summary, the FACEPALM mnemonic provides a framework for challenging distressing beliefs by examining facts, considering additional factors, evaluating the context, avoiding extreme language, assessing probability, exploring alternative explanations, learning from the situation, and taking appropriate steps to move forward.
The content segments discuss the concept of challenging distressing beliefs in cognitive behavioral