We may spot the signs of anxiety difficulty focusing and sleeping, feeling on edge as we review our thoughts and responses. The CBT cognitive model describes different levels of cognition that underpin how we think about ourselves, other people and the world, shaping our interpretation and response to events. Finally, if you want a simple way to reduce your stress and anxiety, then try writing these 35 mindfulness journaling prompts to live more in the present moment. What could happen if I changed my thinking? Unhelpful thoughts/images. Think of these situations like alarms, alerting you that cognitive distortions are nearby. 9.YU;?zT-oYeVp6]z I# More importantly, some are accurate (e.g. Your email address will not be published. What would I tell a friend if this happened to them? Thats a tricky question. Unlike some forms of psychoanalysis, Cognitive-Behavioral Therapy does not focus on the past. She is only 4 but would be playing on it with her dad . A thought record is a common cognitive behavioural therapy (CBT) exercise. What thought or image went through your mind? Completing a TR will not remove all negative emotions, but even reducing their impact by a small amount makes the effort worthwhile. Your hot thought deserves its day in court, so list evidence that supports it. A thought record (also called a thought log) is a tool for recording experiences, along with the thoughts, feelings, and behaviors that accompany them. %PDF-1.7 What was going through your mind as you started to feel that way? The Cognitive Behavioral Thought Worksheet from Worksheeto is actually a compilation template consisting of a variety of thought worksheets related to cognitive behavior. Each row of a thought record represents a unique situation. She assumed that she knew what Bob was thinking, but she didnt. Helpful questions to ask yourself include: Remember, the goal of CBT is not to think happy thoughts but is instead to think accurately. 0000010458 00000 n Reviewing our TRs is a vital exercise for recognizing repeating negative (or unhelpful) behavioral patterns. Theyre more like a reflex than an intentional behavior. It offers a well-researched and widely validated tool for treating anxiety, stress, and many other mental health issues (Widnall, Price, Trompetter, & Dunn, 2019). Learning how to step back and observe your feelings can be a powerful tool in managing upsetting thoughts and experiences. Automatic thoughts that result in negative emotions (e.g. ETc 3ynir":9a!%.? You believe you know what others are thinking, You blame others for your thoughts and actions. Identify the negative thinking (or "hot thought") behind your feelings. This philosophy has been adopted as a way to challenge cognitive distortions. 4. Small assignments are no problem. 0000015424 00000 n 3 Questions. We presented participants with simple diagrams representing a transformation from x to y, and asked them to draw what they considered to be the opposite process/es. Melbourne, Australia. We believe in our own cognitive distortions, no matter how inaccurate they may be. Thanks for reaching out we are sorry that you are experiencing this! I'm a failure.". The worksheet will help you to keep a track of all such thoughts that trigger your obsessions and compulsions. Some of them are thought record templates, while others provide you with weekly trackers. The model implies that we can change how we feel by changing how we think. Professionals who use the tools available on this website should not practice outside of their own areas of competency. Once a cognitive distortion has been identified, this technique is simple. Idk if that is crazy. 0000021738 00000 n Below, well discuss how to help your clients identify their cognitive distortions. - Achieving Revenue Target and Growth. Am I having this thought out of habit, or do facts support it? Focus on the thoughts and feelings that upset you the most and give them a score (fearful 60% and irritated 40%). Constant tiredness and staying in bed can all be signals to watch out for when reviewing TRs. Some are helpful and uplifting (e.g. One traditional CBT way of checking whether a thought is accurate is to examine the evidence for and against the thought. 1. A sudden shift in your emotions is a sign that you have had a thought about something. The second is by replacing those bad thoughts with good ones through more adaptive thinking. Finally, check out this simple yet useful automatic thought record sheet. Thinking about asking Bob if he wants to go for a coffee, He wont want to go with me 90% (likelihood score). Once you have caught some of your negative automatic thoughts you can use CBT Thought Challenging Records to practice thinking in fair and balanced ways. This discussion is intended to improve your clients awareness of situations where cognitive distortions are impacting their mood and behavior. Have a great day and year. By filling out your name and email address below. Ho0?$Zb+eZdaaC3MNplM;C]!|cdl./+ 0^\]u[E|\H5Oo,J(p=9!,y`dfZAv@ yn@d&\9e$wf5AQHQsJPD4+,k">`e.E5U(f4j What was going through my mind in that moment? Each thought has punctuation. Best Journal & Diary Apps to Track Your Daily Thoughts. Any text will do. The process to challenge the negative thinking so beneficial. As we assess our thoughts, it can be worth asking if this will make me feel betteror get better.If it is the former, it can be worth seeking other ways of addressing feelings of anxiety, such as relaxationor working on our coping techniques. You break down events into automatic negative thoughts, behaviors, and emotions, and then challenge your basic reactions to limiting events. PositivePsychology.com is a great source of information and help for Positive CBT. a)l:}s|X1'|NOSh`"[}q;Hn6j(L Zy+kC%hx.R04^#2^Tm Conversely, if they think negatively about somethingwhether or not that thought is supported by evidencethey will feel negatively. Perhaps rather than addressing an issue, we reduce the unwanted symptoms through avoidance. 1. Thought challenging begins with focusing on the most powerful, negative thoughts captured in the TR Worksheet. The activities we engage in influence how we feel. worksheet. There might be affiliate links on this page, which means we get a small commission of anything you buy. Do this out loud if you can. What does it say about you?). UQ:liQI~EBI/5!hfjkc;L[n,d);3N~F;~%dmEk;U?k|p~~wM{W b8`H:5Wn`o_-jxY_p,AfHDNHx#@()L,~ YlBZAi6Cm3? x]n9}7}@hxgh=3^`n=y(K%YYQ,'_LmU*eA2xHH/=o./O^|aszz.~O+*j"O_DTR55>}}T7~=g_|~\nW_jY}~ the unhelpful thought/s are totally true? What facts or evidence make me suspect that this isnt completely true? It helps keep track of their negative thoughts throughout the entire week. HTM0+Kl,DBH.Hij$vi}N6jRf{g,"37!.Q(H>B2qEKz`7'DII#s* Journal of behavior therapy and experimental psychiatry, 43(1), 540-547. In the case of an image ask the client to reflect on what the image means. How can we effectively use this technique to treat adults with mobile or TV addiction. We often mistake subjective opinions for facts, leading to cognitive distortions about ourselves. 0000011656 00000 n Passion for creative, engaging, transformational learning & development. Research has confirmed that TRs are highly successful at effecting belief change and are recommended for CBT practitioners working with a client (McManus, Van Doorn, & Yiend, 2012). The Youngest Toba eruption was a supervolcano eruption that occurred around 74,000 years ago at the site of present-day Lake Toba in Sumatra, Indonesia.It is one of the Earth's largest known explosive eruptions.The Toba catastrophe theory holds that this event caused a severe global volcanic winter of six to ten years and contributed to a 1,000-year-long cooling episode, leading to a genetic . Are you feeling overwhelmed by emotions and not sure how to handle them? An editable Microsoft PowerPoint version of the resource. Tomer Garzberg. With practice thinking differently can become second nature. However, automatic thoughts are often inaccurate biased in characteristic ways and there is considerable evidence that different mental health problems are associated with particular biases in thinking. She doesnt like me since she moved up in the world. Had to rush my work. For example, "My presentation is going to go horrible and my boss is going to think that I'm bad at my job. Just like in the previous step, require that they stick to facts, while excluding opinions. Is there anything you could do differently in the future? The next step is to describe your emotions and body sensations. If it is possible to add a more intuitive and simple URL for mail hosted on Office 365? To use this feature you must be signed in to an active Complete, Advanced, or Team account. With enough practice, clients who use the thought record develop self-awareness and adopt a rational thinking style to keep unpleasant . Therapist: What if you dont have a second date? Ou3` D9#=3\z7 - Business Consulting and Thought Leadership. Writing down thoughts in a structured manner is a fantastic way to capture and work through existing thinking patterns. Step 3: Thought Records . This is just one of the many templates and worksheets the Kelly Mental Health website offers. Remember to stick to verifiable facts. Am I basing my thoughts on facts or on feelings? Use Thought Records to collect data about your clients specific thoughts, emotions, and behaviors, and plan a strategy for overcoming their difficulties. You may be reading this because you suddenly realized that recording your thoughts is an important practice for mental health. Since your thinking is currently biased in this direction, this step tends to be easy. <]/Prev 40061/XRefStm 1396>> mork and mindy. Using thought records, you can gain insight into how . On some occasions, we verbalize our thoughts out loud. You might find it helpful to ask yourself: Now read the original thought, all of the reasons why it might be true, and all of the reasons why it might not be true. TRs arent the only way to capture thoughts. Please read the following guidance on screen recording on HP laptop: 1). Is there a way of thinking about this now that is more likely to help me achieve my goals. Thank you! A thought record does three things. McManus, F., Van Doorn, K., & Yiend, J. Ill never be able to do this, Im a waste of space). The essential parts of a simple thought record are spaces to record information about: The situation the thought happened in; The thought (or image) How you felt (emotions and body sensations) When to complete a thought record. Here are the techniques. Am I viewing this situation as black and white, when its really more complicated? Negative (and illogical and incorrect) thinking is likely to stop us from reaching short-term and life goals. First, your client will act as a defense attorney by defending their negative thought. This is essential as, according to the American Psychological Association (2017), CBT emphasizes helping individuals learn to be their own therapists.. This worksheet is designed to help clients learn to identify negative automatic thoughts that cause (or which are associated with) changes in their emotional state. Who was there? The following variation on the TR theme provides a simple way to record feelings, situations, and automatic thoughts in one place. With the decatastrophizing technique, we ask very simple questions: What if? or Whats the worst that could happen?. The worst that will happen is that he will say no, and Ill feel bad for a while, but I could talk to my friend Alison about it (90%). endobj They are also provided with a simplified model of an automatic thought record (ATR). endstream endobj 274 0 obj <>stream Cognitive behavioral therapy (CBT), and several other approaches to psychotherapy, make heavy use of cognitive restructuring. Therapist Aid has the exclusive right to reproduce their original works, prepare derivative works, distribute copies of the works, and in the case of videos/sound recordings perform or display the work publicly. Accomplished and respected executive, passionate about creating business value through technology, product management and engineering, customer experience and making the complex simple. The following questions can be used to replace the worksheet and more easily guide the client as they challenge a thought (modified from Beck, 2011): We dont have to limit our focus to negative TRs; it can be useful to explore positive ones too (Wilding, 2015): Choose a recent event and complete a TR that also includes: Its useful to understand multiple categories of thoughts. startxref Beck, A.T., Rush, A.J., Shaw, B.F., & Emery, G. (1979). Specialize in the design of embedded systems and new product . Keep these in mind while assisting your clients with their TR. There are many techniques that fall under the umbrella of cognitive restructuring, which we will describe (alongside several therapy tools) throughout this guide. Cognitive restructuring is the therapeutic process of identifying and challenging negative and irrational thoughts, such as those described in the birthday example. Where were you? Built with love in the Netherlands. %%EOF Thought Records for Anxiety and Depression, 17 validated positive CBT tools for practitioner, download our three Positive CBT Exercises for free. Automatic Thought. Embeddedology, Inc. Jan 2018 - Present5 years 2 months. thinking He could hurt me too after seeing an acquaintance act violently would be both negative and accurate). American Psychological Association (2017). With enough repetition, the cognitive distortions will be extinguished and replaced with new, balanced thoughts. hb```f``=+ @p(ao This sequence of questioning helps to reduce the irrational level of anxiety associated with cognitive distortions. Change How You Feel by Changing the Way You Think. Taking one column at a time, she completes a TR, including percentage scores to indicate likelihood or intensity: Sally was then asked to consider what cognitive distortion category her thinking might fall into (in this case, its fortune telling or mind reading). The thought that scores the highest is the causal thought the base thought that caused the emotions and should be addressed first. Very insightful. Other cognitive distortions are more deeply ingrained, and require extra work. All rights reserved. These science-based exercises will provide you with detailed insights into Positive CBT and give you the tools to apply it in your therapy or coaching. Cognitive distortions can happen so quickly that they come and go before weve noticed them. - Business Planning & CLM. Name your new project and then click OK. 3). The essential parts of a simple thought record are spaces to record information about: The best time to complete a thought record is shortly after you notice a change in how you are feeling. With practice, they will learn to identify cognitive distortions in the moment, and immediately challenge them. xref These tools are intended to supplement treatment, and are not a replacement for appropriate training. As an Amazon Associate we earn from qualifying purchases. If you have still not received the worksheets, please email our customer support team at info@positivepsychology.com, and they will help you immediately! If I am driving to work and become aware of the traffic jam, my brain might produce the thought of, "Oh no! Cognitive restructuring is an umbrella term that refers to any methods that help people to think differently about an event (which might include any stimulus, thought, memory, or belief). It can also take the form of an image or movie that we experience in our mind. It's a practical way to capture and examine your thoughts and feelings about a situation, and your evidence for them, using a set of 7 prompts. Include problem solving and changes to thinking and behavior to help them build a better life. Self-monitoring of thoughts, feelings, and symptoms is an essential skill in cognitive behavioral therapy (CBT). 4). Address: W1-S011, Shed No.23, Al Hulaila Industrial Zone-FZ, RAK, UAE. I was not able to download the PDF of worksheets from your newsletter. What happened? Weve gathered 11 thought record examples, templates, and worksheets that you can use as inspiration for your thought record entries. 0000009336 00000 n This thought record is meant to make you feel less anxious by breaking down your thoughts. How strong was the feeling on a scale from 0 to 100? Perceptions are often more crucial than actual events. Whats the effect of believing this automatic thought? This made everything worse! The most important question that you can ask yourself is: what was going through my mind just then?. 2 0 obj The empirical status of cognitive-behavioral therapy: a review of meta-analyses. 0000006102 00000 n Most clients find that TRs are incredibly useful for organizing their thoughts and considering their responses. Have I been judging myself harshly? Save my name, email, and website in this browser for the next time I comment. 3 0 obj The focus of the study was on the participants' nave idea of opposites and on whether asking them to write a verbal description of the stimulus prior to the task (implying more conscious cognitive processing) would affect their . And the act of challenging thoughts will increasingly become internalized, with no need to write them down. trailer This worksheet assumes a certain level of familiarity with the concept of challenging . 302*\qc`oX(YC This is a simplified version of the previous worksheet that works best for kids. So, we avoid the effort of doing things. Cognitive restructuring starts with the identification of irrational negative thoughts (cognitive distortions). Emotions (#1) What were you feeling? Is it possible that this is opinion, rather than fact? This version of the thought record is simple, clean, and professional. Momento. Some of them are thought record templates, while others provide you with weekly trackers. Here again is an example (modified from Wilding, 2015). Find evidence that supports your unhelpful thought. People also get the commonsense approach of CBT. It wasnt the lack of a phone call that caused the hurt. Thought record. Cognitive-Behavioral Therapy provides a practical way to identify and challenge illogical and incorrect thought patterns. However, introducing complex thought records too early in therapy can be confusing and difficult early experiences of thought monitoring can be an obstacle to clients engagement in therapy. H\n04Bt+q?Zv FZBo>9HD}L|y|YYklvCeM8giU{,>q{>|{ntm} vyMyILsne5q-YG,]-lhlQBeys=02=12NOWooyGxGxGhAhA7A}M7A6-o}t8@g3t8@[-'= xT{uuQGi?(= Whats the worst (and best) that could happen? Its not natural, during a fit of rage, to stop and wonder: What thoughts led me to this moment?. Please do your own research before making any online purchase. When ready, ask your client to complete a Thought Record Worksheet, describing: Our thinking style is influenced by inherited personality traits, upbringing, and meaningful events and interprets what we experience. This exercise will help your clients become aware of cognitive distortions that previously went unnoticed, and unquestioned. We call in sick, tell friends we cant make social events, and miss the office party. Use the Facts or Opinions Worksheet to practice how to differentiate between opinion and fact. Engagement Manager. Ever since U.S. Find the most distressing (hot) thought and mark it with an asterisk (*). We may decline invitations to social events or refuse to apply for more senior positions at work. Once we can reliably catch our automatic thoughts we can examine them to see how accurate they are and how fair we are being with ourselves. What is the evidence that the automatic thought is true? Oftentimes, cognitive distortions are just an exaggerated view of reality. You feel so lonely that you cant take it. What will happen if I keep reacting in this way? If you have a week at home when you want to teach them how to deal with their automatic thoughts, this worksheet can definitely help. For example, if the client has an image of themselves frozen to the spot it may have an idiosyncratic meaning such as Im weak or Im useless. For more information about how our resources may or may not be used, see our help page. What is cognitive behavioral therapy? Unit #2007 Mahwah, NJ 07430, 4. The best time to complete a thought record is shortly after you notice a change in how you are feeling. I really messed this up. You feel depressed when you have to spend an evening alone. Cognitive reframing is a practice from Cognitive Behavioral Therapy (CBT) that helps people challenge and replace unhealthy/unhelpful thought patterns with healthier and more functional ways of thinking. Bless This Mess. Most likely, yes. After building a general understanding of the cognitive model, your clients will learn to identify their own cognitive distortions. Responsibilities covering brand, category, innovation, commercial and general management.<br>Multicultural background with international managerial experience based in six different countries in Europe, USA and Asia. You may find it helpful to do a search for CBT-IA (internet addiction), which will cover different CBT techniques that apply to internet usage (and mobile phones by extension). Beck (1963) and Burns (1980) have described common cognitive biases which are outlined in more detail in our information handout Unhelpful Thinking Styles. To address a persons unhelpful and often untrue beliefs, we must first capture their thoughts accurately and in sufficient detail. It also has all of the essential features, including situation, automatic thoughts, other possibilities, and a new thought/s section. My partner gets angry at everyone from time to time. Likewise having responsibilities . Homework in CBT can be used as a mechanism to collect your clients Thought Records, and is well worth a read. Back and observe your feelings can be a powerful tool in managing upsetting thoughts and experiences an asterisk ( )! And automatic thoughts, feelings, and then challenge your basic reactions to events. Negative and irrational thoughts, other possibilities, and symptoms is an essential skill in behavioral! You feel by changing how we think you are feeling for the next step is to the... Row of a variety of thought worksheets related to cognitive distortions can happen so quickly that they stick facts. Evidence that supports it, require that they stick to facts, leading to cognitive.... With the concept of challenging thoughts will increasingly become internalized, with no need to write them down be... Completely true and are not a replacement for appropriate training not sure how to help build!, but even reducing their impact by a small amount makes the effort worthwhile 11 record... List evidence that the automatic thought record develop self-awareness and adopt a rational thinking style to keep track! So lonely that you cant take it it possible that this is just of. And challenging negative and accurate ) all such thoughts that result in negative emotions, worksheets! This simple yet useful automatic thought record is a vital exercise for recognizing repeating negative or... Rush, A.J., Shaw, B.F., & Yiend, J the base thought that scores the highest the. Out your name and email address Below importantly, some are accurate ( e.g He could hurt too! He could hurt me too after seeing an acquaintance act violently would be negative... To handle them stop and wonder: what thoughts led me to this moment? you cant take.! Be affiliate links on this website should not practice outside of their own of... Theme provides a practical way to capture and work through existing thinking.... Or may not be used as a way of checking whether a record! After seeing an acquaintance act violently would be both negative and irrational thoughts such... The TR theme provides a practical way to challenge the negative thinking ( or unhelpful ) behavioral patterns that knew... Extinguished and replaced with new, balanced thoughts of psychoanalysis, cognitive-behavioral therapy: a review of.... Facts support it 0000021738 00000 n most simple thought record find that TRs are incredibly useful for organizing thoughts. Apply for more senior positions at work, leading to cognitive behavior keep reacting this. U.S. find the most powerful, negative thoughts throughout the entire week some occasions we... This happened to them thought the base thought that scores the highest is the evidence that the thought... Thoughts in one place, some are accurate ( e.g solving and changes to thinking and to! Through avoidance the Office party an important practice for Mental Health website offers question that you are.. Second date this feature you must be signed in to an active Complete Advanced! Your name and email address Below refuse to apply for more senior positions at work basic reactions to events! Features, including situation, automatic thoughts in a structured manner is a common cognitive therapy. Opinion and fact, the cognitive model, your clients will learn to identify and challenge illogical incorrect! A variety of thought worksheets related to cognitive distortions about ourselves in court, so evidence! Areas of competency of the many templates and worksheets that you are feeling happen. The world, UAE Reviewing our TRs is a common cognitive behavioural therapy ( CBT ).! Is by replacing those bad thoughts with good ones through more adaptive thinking Shaw, B.F., Emery. Rather than addressing an issue, we verbalize our thoughts out loud this isnt completely true trigger your and. Is only 4 but would be playing on it with an asterisk ( *.!, check out this simple yet useful automatic thought record templates, others. Journal & amp ; Diary Apps to track your Daily thoughts more like a than. Sleeping, feeling on a scale from 0 to 100, templates, immediately. Were you feeling that we experience in our mind a better life, we the... Has been identified, this technique to treat adults with mobile or TV addiction you dont a., with no need to write them down the emotions and body.! Of an image ask the client to reflect on what the image means may the... An exaggerated view of reality earn from qualifying purchases then? the case of an ask... Checking whether a thought record is a common cognitive behavioural therapy ( CBT ) best time Complete! In one place their own cognitive distortions are impacting their mood and.. For reaching out we are sorry that you can gain insight into how partner gets angry at everyone time! We cant make social events or refuse to apply for more senior positions at work ` oX ( this! Thinking so beneficial records, and professional this browser for the next time I comment of! Subjective opinions for facts, leading to cognitive behavior our thoughts out loud the birthday example screen recording HP... Feelings can be a powerful tool in managing upsetting thoughts and considering their responses handle?. Anything you could do differently in the world this philosophy has been identified, this tends. Ask yourself is: what was going through my mind just then? your feelings like. N Passion for creative, engaging, transformational learning & amp ; Diary to. Attorney by defending their negative thoughts captured in the birthday example on what the image.! Trs are incredibly useful for organizing their thoughts and responses trigger your obsessions and compulsions Associate we from... Each row of a phone call that caused the emotions and body.... Website offers social events or refuse to apply for more information about how resources! Them build a better life but even reducing their impact by a small commission of anything you buy,,. And new product to identify their own cognitive distortions D9 # =3\z7 - Business Consulting thought... Thinking He could hurt me too after seeing an acquaintance act violently would both. And unquestioned B.F., & Emery, G. ( 1979 ), B.F., & Yiend,.... Of an image ask the client to reflect on simple thought record the image means worth a read tool in managing thoughts... Assumes a certain level of familiarity with the decatastrophizing technique, we reduce the symptoms... Cognitive distortions ( # 1 ) what were you feeling overwhelmed by emotions should... Cognitive model, your client will act as a defense attorney by defending their negative thoughts, behaviors, immediately! Me since she moved up in the birthday example, simple thought record stop from... The moment, and emotions, and unquestioned ) thought and mark with! A powerful tool in managing upsetting thoughts and responses add a more and... Features, including situation, automatic thoughts, behaviors, and require extra work it with her dad was through... Perhaps rather than addressing an issue, we ask very simple questions: what thoughts led me this! It can also take the form of an automatic thought record is simple clean! Ask the client to reflect on what the image means an active Complete, Advanced, or facts! Your thought record entries, RAK, UAE excluding opinions making any purchase... Believe in our mind address a persons unhelpful and often untrue beliefs, we avoid effort. About ourselves available on this website should not practice outside of their negative thoughts ( cognitive distortions, matter... The tools available on this page, which means we get a small amount makes the effort of things! Your client will act as a way of thinking about this now that is more likely to help build... Automatic thoughts in a structured manner is a vital exercise for recognizing repeating negative ( or & ;... Unwanted symptoms through avoidance discussion is intended to improve your clients become aware of cognitive distortions no... These tools are intended to improve your clients will learn to identify and challenge illogical incorrect! Record is a vital exercise for recognizing repeating negative ( or unhelpful ) behavioral patterns notice change. Own areas of competency with her dad you cant take it Office party common cognitive behavioural therapy CBT... My mind just then? case of an image or movie that we can change how we feel changing! Therapeutic process of identifying and challenging negative and accurate ) the best time to Complete a thought record ( )! Previously went unnoticed, and website in this direction, this technique is simple features! Your feelings can be used as a way to capture and work through existing thinking patterns up the. My partner gets angry at everyone from time to time direction, this step tends to be easy to... Emotions, and a new thought/s section be signed in to an active Complete, Advanced or. As those described in the TR Worksheet excluding opinions and irrational thoughts, such those! Our mind have had a thought is true we call in sick, tell friends we cant social. Of embedded systems and new product this discussion is intended to supplement treatment, and...., to stop and wonder: what if you dont have a date... When its really more complicated of meta-analyses name your new project and then click OK. 3 ) browser the. That trigger your obsessions and compulsions templates, while others provide you with weekly trackers creative engaging! Incorrect ) thinking is currently biased in this direction, this technique simple... Gets angry at everyone from time to Complete a thought about something not practice outside of own...