全５回：感情と表現【５】

メンタル・イデア・ラボの本城ハルです。

【感情マネジメント】の最終回となる今回は、感情ＡＢＣ分析のＢ（ビリーフ／思考）と、不快、怒りなどの不健康な感情を引き起こし、悪化させてしまうイラショナル・ビリーフ（歪んだ思考）／イラショナル・セルフトークについてと、自分の感情や考え方のクセを知るために、習慣にしておくと自分を客観的に見る材料となる

ＡＢＣ分析

気分日記

についてお話します。

まず、私たちが持っているラショナル・ビリーフ／ラショナル・セルフトーク、イラショナル・ビリーフ（イラショナル・セルフトーク）は、幼少期からすでに始まっていて、身近な親兄弟、同年代の友人や知り合い、徐々に広がっていく社会の中で関わりを持つ人、そしてメディアから無意識に学んでいます。

  • ラショナル・ビリーフ：整理されたロジカルな思考
  • イラショナル・ビリーフ：歪んだ思考

と考えてください。

他者からイラショナル・ビリーフを受け取ることはあまりなく、経験やトラウマから自分の中にある無意識なビリーフ（認知／思考）が、イラショナル・ビリーフやイラショナル・セルフトークを私たち自身の中で作り出していきます。

一度作り出されたイラショナル・ビリーフは、私たち自身が気付き、意識して積極的に変えていこうと取り組まない限り、無意識下に存続していきます。

感情マネジメントに取り組むことで、自分にどのようなイラショナル・ビリーフ／イラショナル・セルフトークがあるのかに気付くことができるのです。

私たちは自分のラショナル・ビリーフやイラショナル・ビリーフにより、自分や他者、社会を肯定的、否定的に評価しています。ラショナル・ビリーフ、イラショナル・ビリーフというビリーフが私たちの感情や行動を決定していると言えますね。

長い時間をかけ蓄積されてきたイラショナル・ビリーフには、どのように気付けばいいのでしょうか。

◇

次に幾つか例を出しますので、その中でどれが整理されたラショナルな思考か、イラショナルで歪んだ思考になっているのかを見つけてみてください。

ａ：友達が言ったことでムカついた。

ｂ：ドラッグストアの店員の言動が自分を不快にさせた。

ｃ：彼が私をぶちギレさせた。彼のしたことを考えれば考えるほど、ますます腹が立った。

ｄ：祖母が話した過去の酷い体験が、その日一日中私を落ち込ませた。

ｅ：一昨日、買い物中に別れた夫に出くわしてから嫌な気分に陥った。

ｆ：改札前でSuicaを忘れたことに気付き、とてもマヌケな思いをした。

ＡＢＣ分析と気分日記についてお話するのを読み進めていきながら、一番最後にある答えと照らし合わせてみてくださいね。

まず、気分日記をつけることの意味ですが、毎日あるいは１日を通しての気分のベースにあるものを整理できます。『正確に』『記録しなきゃ』というものではなく、“おおよその”で緩く考えてもらって大丈夫です。

自分の感情を意識、注意して見ていくことが、振り返り（フィードバック）、後でそれを修正し改善していくことに役立つのでとても重要です。下記に気分日記の例を出します。

各項目ごとに１日の平均的気分を、１〜１０段階評価で表します。備考は身体症状や一番ポイントが高かった項目について内容をサラッと書いてもいいと思います。使っているうちに『ちょっとこれを足そうかな』『うつはいらないかも』になると思いますから、気がかりで注目したい感情を選び、気持ちの項目を自分仕様に変えていき、一番自分に合う形を見つけてくださいね。

ちなみに私は【イライラ】【モヤモヤ】【落ち込み】【怒り】という４項目と、備考に身体症状を書き込んでいます。

気分日記イメージ

◇

自分の感情をよりよく理解するために、思考、行動、睡眠パターンや食事、人間関係や身体感覚（胃痛や頭痛、筋肉の強張りの起こり始め）にもっと目を向ける必要があります。

ＡＢＣ分析は気分日記をより細かく見ていくことにフォーカスします。

ＡＢＣ分析図

わかりやすく１３歳の息子の私によるＡＢＣ分析をしてみます。

Ａ → 部活に行ったら無視された。

Ｂ → 腹が立った。

Ｃ → やってらんねー！と帰宅した。

このＢには『せっかく頑張って部活に来たのに』という怒りの気持ちの裏に、イラショナル・ビリーフ／イラショナル・セルフトークの『休んでて久しぶりに来たんだから、みんな優しくするべき』という５つの危険な連鎖だったり、『声くらいかけてくれてもいいのに』という不安や不満が隠れているのがわかりますか？その結果、彼は部活を放り出して帰宅しました（笑）

ＡＢＣ感情分析は、気分日記よりも詳細な分、記憶を辿らなくてはいけなかったり、嫌な気持ちを再想起しなくてはいけないので、落ち着いて考えられる時でないと感情分析ではなく感情散乱怒りの大爆発になってしまう可能性があるので注意が必要です。

このシートもただの感情のＡ－Ｂ－Ｃという分析手順を可視化し、記録するためのガイドですから、手順をメモできて見返せるのなら、スマホ、家計簿、手帳・・・何でもいいのです。慣れてくるとシートなんて要らなくなります。

私はイライラモヤモヤした時に脳内分析シートに記録し、即時分析することで自分の認知と行動に向き合うことにしています。

さて、ラショナル・ビリーフ、イラショナル・ビリーフはどれかという問題の答えです。

ラショナル・ビリーフ：ｂ・ｅ

イラショナル・ビリーフ：ａ・ｃ・ｄ・ｆ

でした。

感情マネジメント、感情分析ＡＢＣは、感情と行動について知ることで行動変容に繋げていけるツールなので、またの機会にシリーズでお話しようと思います。

◇

＜運営会社：Jiyuuku Inc.＞

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