Nip Splitting in the Bud
Think of this exercise as DBT Pros and Cons list for your splitting thoughts! If you’ve ever wanted to catch your splitting thoughts in mid-air to slow them down in order to reframe them, here’s how:
Example of how to use this chart. Read step by step instructions below!
Fill out your own chart section by section:
IDEALIZED: Tap into your idealized thoughts about the thing that is triggering you. What are those thoughts?
Pros for Idealizing: What do you get out of thinking this thing/person is all good? How does idealizing serve you?
Cons for idealizing: What are the consequences of thinking this thing/person is all good? How does this hurt you?
DEVALUED: Tap into your devalued thoughts about the thing that is triggering you. What are those black splitting thoughts?
Pros for devaluing: What do you get out of thinking this thing/person is all bad?
Cons for devaluing: How does thinking this thing/person is all bad hurt you?
BALANCED: Integrate both idealized and devalued thoughts.
Pros for balance: How does coming up with a balanced way of thinking help you?
There are no cons for thinking in a balanced way other than it may feel uncomfortable if you’re used to splitting white or black!
Splitting Chart (blank). Download me!
