50 Ways to Untwist Your Thinking 5
Self Esteem: Philosophical/ Spiritual Techniques
18. Acceptance Paradox: Instead of defending yourself against your own criticisms, you can find truth in them and accept your shortcomings with tranquility. Tell yourself, “It’s true that I have many inadequacies. In fact, there is very little, if anything, about me that couldn’t be improved considerably.”
19. Externalization of Voices: This Role-Playing technique requires two people and transforms intellectual understanding into emotional change at the gut level. It is by far the most powerful of all cognitive therapy techniques, but it can be quite challenging and even a bit upsetting at first. You and the other person take turns playing the role of your Negative Thoughts and the role of your Positive Thoughts. The person playing the Negative Thoughts attacks, and the person playing the Positive Thoughts defends. Use role-reversal when you get stuck.
20. Feared Fantasy Technique: Like the Externalization of Voices, this is a two person technique. You and the other person act out your worst fears, such as being rejected because you aren’t smart enough or good enough. When you face your worst fear, you often gain liberation from it. Your worst fears ususally don’t turn out to be real monsters, but figments of your imagination that can be defeated with a little logic, compassion, and common sense.
Other Role-Playing Methods: Many techniques are more effective when used in a role playing format. These include: the Double Standard Technique, the Devil’s Advocate, the Acceptance Paradox, the Five Secrets of Effective Communication, the David Letterman Technique, and Flirting Training. Of course, you will need the help of another person, such as your therapist or a friend.
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50 Ways to Untwist Your Thinking Part 8