Challenge all-or-nothing thinking by placing beliefs, qualities, or experiences on a continuum rather than in black-and-white categories.
Continuum Thinking Worksheet
PreviewWhat all-or-nothing belief are you working on?
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What does 0% look like?
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What does 100% look like?
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Where do you currently place yourself?
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Plot examples at various points
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Revised self-rating
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What does the evidence on the continuum suggest?
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Map how thoughts, emotions, physical sensations, and behaviour interact around a triggering situation using the CBT 5-area model.
Map the developmental pathway from early experiences through core beliefs and rules to the current maintenance cycle.
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