自動思考【１】

メンタル・イデア・ラボの本城ハルです。

メンタル不調（憂鬱になりやすい／メンタル立て直しに時間がかかる／イライラしやすい）に陥りやすい人には、“物事の捉え方（認知）”に特徴があります。

認知の歪みには陥りやすいいくつかのパターンがありますので、自分はどのパターンに当てはまりやすいのか、自分にはどんな自動思考があるのかを理解しておくことが大切です。

自分にある認知の歪みを知るために次の３項目を書き出します。

  • 出来事
  • その時の考え（心に浮かんだ自分の声）
  • 気分／感情

＜例＞

・出来事
上司から「前回ボツになったプレゼン資料、まだあるよね？なぜボツになったのか自分なりの反省と次回どう改善すれば良いと思うのか、考えをまとめて記載しデスクに置いておくように」と言われたが、資料がどこにいったのかわからず、まだ取り掛かってもいなかったので「クライアント訪問や見積もり作成などで何かと忙しくて・・・」と言い訳めいた返事をしてしまった。

・その時心に浮かんだ自分の声
▶︎言い訳がましいと思われただろうな（心の読み過ぎ）
▶︎きっと上司の信頼をなくしてしまった、自分は無能だ（レッテル貼り）
▶︎上司が今回みたいなことを言ったのは、自分を信用していないからに違いない（心の読み過ぎ／マイナス思考）
▶︎今回ダメだったし上司にはもう信用してもらえない（過度の一般化）
▶︎何より早急に上司に言われたことをやらなくてはいけない（すべき思考）
▶︎期日までにできなかった自分の失敗だ、もうやる気がしない（心のフィルター／全か無か思考＜白黒思考＞）
▶︎上司のあたりが強いのは自分が役立たずだからだ（自己関連づけ）

いちいち意識しないだけで、これだけの心の声が自分の中にあります。

その結果、

・気分／感情

→不安　憂鬱　自己嫌悪　後悔　自分への怒り

などが生まれます。

※参考コラム：認知を制する者は感情（行動）を制す【３】

次回は【認知の歪み】について、どのような種類があるのか例を出しながら説明していきます。

◇

＜運営会社：Jiyuuku Inc.＞

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