附录：可复用表单

Appendix: Reproducible Forms The following forms are also available for download at http://www.newharbinger.com/33094.210 Internal: Self as: Internal: External: Safety Strategies/ Defensive Behaviors Relating Self-to-Other: Self-to-Self: Internal: This worksheet was developed for the book CFT Made Simple, by Russell Kolts, based upon work by Paul Gilbert and the Compassionate Mind Foundation (http://www.compassionatemind.co.uk). Permission is granted for the free reproduction and dissemination of this form for clinical or training purposes. Others as: External: Key Fears Emotional/Shame Memories: Innate and Historical Influences External: Unintended Consequences CFT CASE FORMULATION WORKSHEET CFT Made SimpleAppendix: Reproducible Forms THREAT EMOTION MONITORING FORM The purpose of this homework is to help you become familiar with the situations that tend to provoke your anger and the ways in which you tend to respond, and to learn to generate compassionate alternatives. Pick one time during the week when you experienced a threat emotion, such as anger or anxiety. Situation/Trigger: Emotions: Thoughts: Behaviors (What did I do?): 211CFT Made Simple Outcome (How did the situation turn out?): What does my compassionate self say? What would my compassionate self have done? This worksheet was developed for the book CFT Made Simple, by Russell Kolts. Permission is granted for the free repro- duction and dissemination of this form for clinical or training purposes. 212Appendix: Reproducible Forms FILLING OUT THE THREAT EMOTION MONITORING FORM Situation/Trigger: Briefly describe what happened—­the situation that provoked your threat response. What threat was involved? Describe the context as well (I was late, and the people in front of me were…). Often, there are fairly consistent “triggers” that tend to activate us. It is important to identify what our specific triggers are—­what sorts of experiences tend to make us feel threatened—­so we can learn to work skillfully when faced with them. Emotions: What feelings came up in the situation? Use specific terms (anger, irritation, anxiety, loneliness, embarrassment, shame, fear, sadness, excitement). Thoughts: What words and images came up in your mind? (For example: She can’t treat me like that! or I can’t handle this.) Did your thoughts fuel or calm your threat system? Behaviors: What did you do? What actions did you take? Outcome: How did it turn out? What helped in this situation? What did you do that worked? What got in the way of your handling the situation the best way you could? What does my compassionate self say? How would your wise, kind, confident, compassionate self under- stand and approach this situation? What would my compassionate self have done? How would your compassionate self behave in this situation? 213CFT Made Simple INSTRUCTIONS FOR COMPASSIONATE LETTER-WRITING This exercise is designed to help us develop the compassionate self. We want to build and strengthen mental patterns that will help us find the courage to work with difficult experiences, to accept ourselves, and to build a sense of peace within ourselves that we can share with others. Learning to think and behave compassionately can sometimes be helped by writing a letter to ourselves. In this exercise, you’re going to write about difficul- ties, but from the perspective of your compassionate self. You can write a general letter to yourself, or you can tailor the letter to support yourself around a particularly challenging situation. 214 •First, get out a pen and paper. You might even pick out a special journal or notebook. •Spend a few moments doing soothing rhythm breathing. Allow yourself to slow down and settle into your experience. •Now try to shift into the perspective of your compassionate self. Connect with your compassionate self, imagining yourself at your best—your calmest, your wisest, your most caring, your most confi- dent and courageous. Feel yourself filled with feelings of kindness, strength, and confidence. Imagine yourself as this compassionate person who is wise, understanding, and committed to helping. Imagine your manner, your tone of voice, and how you feel as this compassionate being. •When we are in a compassionate frame of mind, even slightly, we try to use our personal life experi- ences wisely. We know that life can be hard. We can look deeply into the perspectives of ourselves and other people involved in difficult situations, and try to understand how it makes sense that they might feel and act this way. We offer strength and support, and try to be warm, nonjudgmental, and noncondemning. Take a few breaths and feel that wise, understanding, confident, compassionate part of you arise—this is the part of you that will write the letter. •If thoughts of self-doubt, like Am I doing it right? or I’m not really feeling it arise, note these thoughts as normal comments our minds make, and observe what you are experiencing as you write the best that you can. There is no right or wrong…you’re just practicing, working with your compassionate self. As you write, try to create as much emotional warmth and understanding as you can. •As you write your letter, try to allow yourself to understand and accept your distress. For example, you might start with, I am sad, and I feel distress. My distress is understandable because… •Note the reasons—realize that your distress makes sense. Then continue… I would like myself to know that… •The idea is to communicate understanding, caring, and warmth while helping ourselves work on the things we need to address.Appendix: Reproducible Forms When you have written your first few compassionate letters, go through them with an open mind and see whether they actually capture compassion for you. If they do, see if you can spot the following qualities in your letter: •It expresses concern, genuine caring, and encouragement. •It is sensitive to your distress and needs. •It helps you face your feelings and become more tolerant of them. •It helps you become more understanding of your feelings, difficulties, and dilemmas. •It is nonjudgmental and noncondemning, helping you to feel safe and accepted. •A genuine sense of warmth, understanding, and caring fills the letter. •It helps you think about behavior you may need to adopt in order to get better. •It reminds you why you are making efforts to improve. This handout was developed for the book CFT Made Simple, by Russell Kolts. Permission is granted for the free reproduction and dissemination of this form for clinical or training purposes. 215CFT Made Simple COMPASSION PRACTICE JOURNAL Day Type of Practice and How Long Comments—­What Was Helpful? Monday Tuesday Wednesday Thursday Friday Saturday Sunday This worksheet was developed for the book CFT Made Simple, by Russell Kolts. Permission is granted for the free repro- duction and dissemination of this form for clinical or training purposes. 216References Ainsworth, M. D. S. (1963). The development of infant-­mother interaction among the Ganda. In B. M. Foss (Ed.), Determinants of Infant Behavior, Vol. 2, 67–­112. New York: Wiley. Andrews, B., Brewin, C. R., Rose, S., & Kirk, M. (2000). Predicting PTSD symptoms in victims of violent crime: the role of shame, anger, and childhood abuse. Journal of Abnormal Psychology, 109, 69–­73. Andrews, B., & Hunter, E. (1997). 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