When Panic Attacks by M.D. David D. Burns

Author:M.D. David D. Burns [David D. Burns, M.D.]
Language: eng
Format: mobi
Publisher: Random House, Inc.
Published: 2006-05-08T16:00:00+00:00

Externalization of Voices

The Externalization of Voices requires two people. The other person could be a friend, family member, or therapist. If you don’t like the idea of role-playing or don’t have anyone to role-play with, you can use this technique on your own, without another person. I’ll show you how toward the end of this section.

Let’s assume that you’ve been working with the Daily Mood Log, and you’ve recorded your upsetting thoughts in the negative thoughts column. They could be thoughts that trigger depression, anxiety, or any negative emotion you’re trying to overcome. You and your partner will need your Daily Mood Log to do this effectively. One of you will play the role of your negative thoughts, and one of you will play the role of your positive thoughts. In other words, the self-critical and self-loving parts of your brain are going to engage in a battle.

When you begin, your partner can play the role of the negative voice in your mind, and you’ll play the role of the positive, self-loving voice. Your partner will attack you with the negative thoughts from your Daily Mood Log. Your job is to try to defeat the critic. You can use role reversals when you get stuck.

The Externalization of Voices can be quite challenging, even a bit intimidating at first. Let’s assume that you’re feeling nervous because you have to give a talk at work next week, and you’re bombarding yourself with negative thoughts about how you’re going to screw up in front of the group. Here’s an example of how the Externalization of Voices might work.

Negative Thoughts (played by your partner): When you give your talk at work next week, your mind will probably go blank and you’ll look like a complete idiot.

Positive Thoughts (played by you): Actually, that’s never happened. I often worry about that, but my mind has never gone blank when I’ve given talks at work, and I’ve never looked like a complete idiot. However, my public speaking skills are only average at best, and there’s plenty of room for improvement.

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