“Your mind believes what you tell it.” — Paul J. Meyer
Negative self-talk is a common problem. The trick is to learn how to turn your inner dialogue from a critic to a coach.
The Triple Column Technique is a proven practice for improving your internal self-critical dialogue.
In Feeling Good: The New Mood Therapy Revised and Updated, David Burns introduces the Triple Column Technique as a method for developing a more effective self-evaluation system.
Here are the key points:
- Train yourself to write down your critical thoughts. Train yourself to write down critical thoughts that run through your mind.
- Identify distortions. Learn why these thoughts are distorted.
- Talk back to your distorted thoughts. Practice talking back to them to develop a more realistic self-evaluation system.
Summary of Steps
According to Burns, the keys steps to use the Triple Column Technique are as follows:
- Step 1 – Create the Triple Column Technique table.
- Step 2 – List your self-criticism.
- Step 3 – Identify cognitive distortions.
- Step 4 – Identify rational thoughts.
Step 1 – Create the Triple Column Technique table
According to Burns, to create the table for the Triple Column Technique:
- Draw two lines down the center of a piece of paper to divide it into thirds.
- Label the left-hand column “Automatic Thoughts (Self-cricitism)
- Label the middle column “Cognitive Distortion”
- Label the right-hand column “ Rational Response (Self-defense)”
Step 2. List your self-criticism.
According to Burns, in the left-hand column, write down all the hurtful self-criticisms you make when you are feeling worthless and down on yourself.
Step 3 – Identify cognitive distortions.
According to Burns, in the middle column, write down the cognitive distortions.
Using the list of 10 Distorted Thinking Patterns , see if you can identify the thinking errors in each of your automatic negative thoughts.
The 10 Distorted Thinking Patterns are:
- All-or-nothing thinking
- Mental filter
- Disqualifying the positive
- Jumping to conclusions (Mind reading, fortunate teller error)
- Magnification or Minimization
- Emotional reasoning
- Should statements,
- Labeling and Mislabeling,
Step 4 – Identify rational thoughts.
According to Burns, substitute a more rationale, less upsetting thought in the right-hand column.
Don’t try to cheer yourself up by rationalizing or saying things you don’t objectively believe are valid. Instead, try to find a more objective fact.
Your response can take into account what was illogical or erroneous about your self-critical automatic thought.
Example Triple Column Technique
Burns includes an example of a Triple Column Technique:
|Automatic Thought (Self-Criticism)||Cognitive Distortion||Rational Response (Self-Defense)|
|I never do anything right.||Overgeneralization||Nonsense! I do a lot of things right.|
|Everyone will look down on me.||Mind reading;
All or nothing thinking;
Fortune teller error
|Someone may be disappointed that I’m late, but it’s not the end of the world. Maybe the meeting won’t even start on time.|
|This shows what a jerk I am.||Labeling||Come on, now, I’m not a “jerk.”|