Here is my adaptation of a therapy called "the fearful fantasy technique" (google it). The purpose of this therapy is to analyticaly examine your self-depricating beliefs, especialy those at the center of your phobia.
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In this therapy, you imagine that you are standing before a court. You are the defendent, and you are on trial for your character, which is being charged with whatever fault you imagine you have. The Judge and Jury are hearing the case brought against you by the prosecutor (your internal critic).
Since you are in court, only facts and logic apply to the case. The prosecutor (your inner critic) must present a solid case with no logical errors, based on solid evidence. Circumstancial evidence won't do.
Because it is a court of law, you are innocent until proven guilty. As the defendent it is therefore your job to use all the means at your disposal (identifying distortions, challenging evidence, etc) to tear apart the prosecution's case. If the prosecutor cannot prove your guilt beyond a reasonable doubt (95% sure), then you walk free and the case is dismissed.
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There are several advantages to this technique:
1. It is authoratative because if you can't prove it in court you don't have a case. It is therefore easy to use this technique to get lasting results.
2. No other human being can ever be more convincing then your own inner critic. Remember that rebuke from others only hurts because it agrees with what we already believe inside. Therefore, if your inner critic is soundly defeated, so is everyone else on the planet.
3. You can use this technique by yourself, all you need is something to write with.
4. You can use real research in the trial just like an actual court case. For those of you who have OCD or are more analytical, this is very helpful.
5. It minimizes emotional thinking, which is a distortion that can interfere with cognitive therapies.
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In this therapy, you imagine that you are standing before a court. You are the defendent, and you are on trial for your character, which is being charged with whatever fault you imagine you have. The Judge and Jury are hearing the case brought against you by the prosecutor (your internal critic).
Since you are in court, only facts and logic apply to the case. The prosecutor (your inner critic) must present a solid case with no logical errors, based on solid evidence. Circumstancial evidence won't do.
Because it is a court of law, you are innocent until proven guilty. As the defendent it is therefore your job to use all the means at your disposal (identifying distortions, challenging evidence, etc) to tear apart the prosecution's case. If the prosecutor cannot prove your guilt beyond a reasonable doubt (95% sure), then you walk free and the case is dismissed.
----------------------------------------------------------------------------------------------------------------------------------------------
There are several advantages to this technique:
1. It is authoratative because if you can't prove it in court you don't have a case. It is therefore easy to use this technique to get lasting results.
2. No other human being can ever be more convincing then your own inner critic. Remember that rebuke from others only hurts because it agrees with what we already believe inside. Therefore, if your inner critic is soundly defeated, so is everyone else on the planet.
3. You can use this technique by yourself, all you need is something to write with.
4. You can use real research in the trial just like an actual court case. For those of you who have OCD or are more analytical, this is very helpful.
5. It minimizes emotional thinking, which is a distortion that can interfere with cognitive therapies.
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