What was the event that bothered or annoyed you?
Think about the event or situation that bothered you while writing to Psybot as if you are watching it from a video camera. Do not add your comments. For example: If you describe the case as, “My boss’s humiliating looks” you add your comment (like: humiliating). The case should be seen or heard objectively. “Meeting eyes with my boss” will describe the case more objectively. And cases may be needed to be divided into pieces to be worked on. For example: In case of saying “After my boss’s humiliating looks, I talked to my friend and he/she did not help me at all”, “talking to my friend about my complaint” may be used. And the event about the “looks” should be worked seperately.
Events described incorrectly
1. I felt very bad when Ali came late home. (Here feelings are described more than the event)
2. What if I fail the test? (This is an automatic thought and it should be described at the next step.)
3.Remembering that I will die when I hear the alarm siren of the ambulance. (Here the event is hearing the alarm siren of the ambulance. An automatic thought like “I will die” has passed away from the mind with the sound.)
4. Ayşe ignored me while passing by. (Here again “ignoring” is a comment. Thoughts have been added to the event.)
Events described correctly
1. Ali' s coming home late
2. Thinking about the tomorrow’s test
3. Hearing the alarm siren of the ambulance
4. Ayşe' s passing by me without noticing
Why did this bother you?
This question is asked to find the negative thoughts that disturb you in the event that you have entered. It is important to be careful about the items below while writing to Psybot.
1. “Our brain does not ask, it knows!” Here it is important to notice that “our mind thinks without asking” at the first place. If we go back to our previous example, when “meeting eyes with my boss” the idea of “if I did something wrong?” does not come to our mind at the first place. The thoughts in question format usually comes to mind after our first thought. Our first thought usually describes the situation at the first place: “He thinks that I did something wrong.” That is why you should be careful about expressing your automatic thoughts as a straight sentence. You may find some automatic thought examples in question and straight sentence form below.
1. Will I succeed?"
2. Can I stand it if he/she leaves me?"
3. What if he/she gets mad at me?"
4.How will I get over this?."
5. What if I will not manage to change?"
6.Why is this all happening to me?"
1. I will not be able to succeed.
2.I can not stand if he/she leaves me.
3.He/she will get mad and give harm.
4. I will not be able to get over this.
5. I will not be able to change and I will stay unhappy until the end of my life.
6. These should not have happened to me.
2. Differentiating thoughts: It is important to divide thoughts into meaningful pieces here too like in the events section. The easiest way is to follow a simple grammar rule. Point sign shows us that the sentence has ended. The other words coming after the point sign are usually your other thoughts. Do not use conjunctions like “because”, “that is why”, “but” in your thoughts. Record each of them seperately.
3.Combining the thoughts: Since you will work on each thought seperately, record similar thoughts as a unique one. If we continue with the example of “my boss’s looks”, let’s accept that thoughts like “he will fire me” and “he does not want me to work here” passed through your mind. These two thoughts almost have the same meaning. The thought of “he will fire me” contains the second thought too. That is why if you record one of them that describes your life in the best way, you will be free of making useless repetitions in coming parts.
What are you feeling about this thought?
In this part, we try to understand the feelings triggered by your thought. Some options are offered to you. If you think that you have another feeling, you are probably mentioning a feeling that has a thought in it.
For example, “guilt” may seem right to you as a feeling, but you can not find it in the options. Because “guilt” needs a thought like “I am guilty.” So feeling guilty may be like feeling “grief” and “anxiety” while you have thoughts like “this is guilt” or “I am guilty” in your mind. You may think of working on the same event again with the new thought that you have found.
Sometimes you may notice that your thoughts call more than a single feeling. That is because other thoughts accompany your thought that has more than one feeling.If you are able to divide your thoughts into sentences like above, a feeling will accompany your each thought. If you still feel more than one feeling, you may have a “hidden” thought. In this case you may work on the same event again with the new thought that you have found.