Cognitive Processing Part 2: Learning to Say Something More Accurate
In part one of this blog, I shared information about hindsight bias in the context of trauma. I presented some thoughts to consider to begin to challenge this coping mechanism, and today those challenges will be expanded.
The aim of doing this little exercise is to heighten your awareness of how your thoughts and feelings influence each other, to invite you to explore the truthfulness of your hindsight bias, challenge faulty biases, as well as evaluate practiced biases in day-to-day events.
Have a paper and pencil available (or notes on your phone) to jot down ideas that come as a result of the prompts. Have only one event in mind when answering the prompts.
A. Activating Event: Something happened. What was it?
One example might be related to trauma while in the line of duty (like working as an EMT, a police officer, or in the armed forces): “A person died while on my watch”. Another example might be related to a trauma surrounding sexual abuse (like from a family member, a stranger, or significant other) “I was sexually assaulted.” Another possible example may not be related to trauma at all, but results in emotional responses based on how you interpret the event “I built a raised garden bed, and one of the sides detached”
B. Belief: What I tell myself.
This can be one thought or multiple thoughts. Using the previous example of the raised garden bed, a person might record that they thought “I never do anything right” or “I should have known I would fail at this.” Or in the example of assault, a person may have thought, “It’s my fault,” or “I should have known not to trust that person.” Or in the example of loss in the line of duty, a person may think, “I am a bad person for not preventing this.”
C. Consequence: What I feel.
Sentences about feelings are typically 3 words long “I feel ________”. We sometimes confuse statements like “I feel like I never do anything right” as an emotion, when in fact, this is a thought. So if the thought is “I never do anything right,” a person might identify that they feel anger and sadness. If a person says to themselves, “This thing that happened was all my fault,” they may be feeling remorse or shame. If someone thinks that they are “bad,” they may be angry or feel guilty.
Disputations and Implementations
Now, take a look at what you wrote for “B” and ask the following: “Is what I wrote for 'B' truthful, or helpful?” If a person wrote, “I never do anything right,” they can take a step back and realize that there are some things that they do correctly, so what they wrote is not truthful or helpful. If a person wrote, “I should have known_______,” they can ask themselves how true that possibly is. Do any of us have the ability to know the future? We do not help our healing through taking on responsibility irresponsibly.
Next, think about this question: “What could I tell myself in the future if the words I wrote in 'B' pop into my head again?”
Here is where you challenge the thoughts that lead to emotions like shame, fear, guilt, anger, or sadness. This step is basically an adaptation of a new belief. One that is more helpful and less negatively biased.
“I never do anything right,” to “No one is perfect. I can try again. I just didn’t get it right this time.”
“I should have known not to trust them” to “I am not responsible if someone chooses to lie to me or hurt me.”
“I am a bad person for not preventing this,” to “I do not have control over the consequences of other people's choices. I am not bad. I did the best I could with the information I had.”
Here is a link to a worksheet that can help you organize this process and find ways to change negative thinking that occurs with hindsight bias to words that are more accurate and helpful. Happy Healing.
Resources
1- Resick, Patrica; Monson, Candice; Chard, Kathleen (2024) Cognitive Processing Therapy for PTSD, second edition. Guilford Press. New York, NY.
Roubicek & Thacker Counseling is Fresno’s premier provider of individual, couples, family, and group therapy. We offer in-person and online remote therapy sessions. Contact us today to change the way you feel.
