Name -Padmja Sinha, Roll Number – PGMPW17

Date Situation in brief

1 8/03/2022 I was already late for home and had a bad day when I
reached home, I saw the food made by my cook. I was
furious to see that it was not cooked properly. I called
her immediately and blasted over phone.
2 9/03/2022 My friends had a get together at our usual place. Our
group of friends didn’t bother to call me up. This was
first time not one of them check on me. I felt ignored
and thought nobody cares for me
3 10/03/2022 When I returned home at the end of the day, I found
my husband was not talking to me in usual way. He
was not warm and was only replying to questions I
asked. After a while without inquiring much, I vented
out on him
4 11/03.2022 While traveling I noticed that the person was ogling at
me. I didn’t bother to ask his reasons and gave him
right, left and centre in the presence of some 30 -40
people.
5 12/03.2022 While getting ready for the college, I was unable to
find my watch and ring however could not find it
despite repeated attempt. Without a blink I assumed
that my maid must have taken it as the house is
usually empty. I blamed somebody without knowing
the fact or proper investigation.
6 13/03/2022 The cook didn’t turn up for three consecutive days
also she was not taking calls. I sent a message from
one of her accomplices that there was no need to
come to the work. I sent out a message without
considering the repercussions of the same. I made
 decision at haste
7 14/03/2022 I had a medical emergency and I called up my mother
to help me in this situation and stay with me for a
while. She said there are certain other necessary
things that needs to be done hence, she might not be
able to make it. I was expecting positive reply and was
shocked at her answer. I felt like never before and also
thought that she doesn’t care for me, I felt left out and
unimportant part of my family
8 15/03/2022 My friend was supposed to pick me up from my house
and drop me to the college, we had decided the
schedule in advance. On due day he didn’t turn up
neither informed. I severed ties from him, have not
been talking to him for long. I didn’t check on the
reason on why he didn’t turn up despite scheduling.
9 16/03/2022 My neighbours usually leave their keys at my place
when they leave from the town. But this time I
realized that they didn’t handover the keys to me and
instead given to another family who have just shifted
in. I came to know about it later on and having less
communication with them. I feel betrayed.
10 17/03/2022 One of my friends is outspoken and vocal about
issues. She doesn’t hesitate in calling a spade a spade.
We were all aware of her behaviour and appreciated
that she shows the real picture. However, when she
once told me about my problems, I didn’t like the
criticism and didn’t took it positively at all. Despite
knowing the truth about my weakness, I started
avoiding her and declared her hot headed and
judgemental
11 18/03.2022 In my class I have not interacted with one of my
batchmate till now for some or other reasons. She too
 talks to everyone except me and even invited others
for party but didn’t bother to ask me to go out. While I
felt left out, I also felt that she doesn’t likes me at all.
12 19/03/2022 My sister is settled abroad and we were just having
our regular conversation amid which out of concern
she told me to pay a regular visit to my parent’s house
and ensure that they are fine as they are growing old. I
was aghast as I felt that she is giving me orders and is
little or no worried about parents. I felt she is
opportunist and is using me to take care of the
parents.
13 20/03/2022 My best friend lied about her relationship. Usually, she
shares everything with me but this time all knew
about her relationship other than me. I felt she
ignored me and doesn’t consider me her best friend
anymore.
14 21/03/2022 While calculating the total money to be given to the
house help, I again did the same mistake. I can never
get the numbers right I am dumb and don’t apply me
understanding well. I am always like this and commit
silly mistakes.
15 22/03/2022 My mother and sister-in-law were talking and having
conversation with each other, but they both went
silent when I reached. They must be gossiping abut me
or trying to hide something from me. They don’t like
me neither care much for me.
Living with Objectivity S3: objectivity and decision making
1.Situation When I returned home at the end of the
day, I found my husband was not talking to
me in usual way. Warmth and kind gesture
was missing
2. Body sensations at the time of event Trembling
(List the nature and location of sensations in Headache
the body Feet thumping
3. Moods/Emotion (What did you feel? Rate
each mood or emotion between 0-100%)
4. Automatic Thoughts (Evaluations) (What was
going through your mind as you encountered
the situation? Put a star or mark the hot
thought. Rate the degree of belief in the hot
thought (0-100%.)
5. My automatic over reaction
6 Consequences to self and others
7. My main cognitive distortions
8. Evidence that supports my hot thought.
(Evaluations
9.Unmet Needs
10.Evidencethat doesn’t support my hot
thought
11. Rewriting the situation as an observation
12. Alternative balanced thought
13. what could have been the different
i) ways of responding.
ii) strategies to meet my needs
14.Rate moods now and
degree of belief in the hot
thought
(Re-rate moods and any new
Upset- 70 %
Angry- 90%
 He does not love me anymore.
 He doesn’t care for me.
 He takes me for granted.
 He is no happier with me
I should take a break and go to my parent’s
house for a week or so
 Consequence to self- Didn’t eat and
slept properly.
 Consequence on others – Toxic and
negative environment
 Assuming everything from gesture
 Individualizes
 He was not giving proper answers to
my questions.
 Was behaving like a robot.
 Was answering either yes or no.
 Didn’t greeted me or asked abut my
day like usual.
 Helpless
 Puzzled
 Lonely
 sad
 He might have a bad day at office.
 Something serious must be bothering
him.
 I didn’t ask him about how was his day
and why he seemed lost.
Was something very serious bothering
him.
 He wanted to show his warmth and
love
 He never gave so cold response to me,
there is something very serious.
 We both love and respect each other.
 We have a good understanding hence,
no place for misunderstanding
 If I find him upset, I will always ask for
reasons.
 Will try to read his mind and body
language.
 Will allow him to explain himself and
put his points
Upset- 50 %
Angry- 40%
Relieved – 50%
moods between
0 – 100%.
Re-rate your degree of belief
in the hot thoughts between
Living with Objectivity S3: objectivity and decision making
1.Situation
2. Body sensations at the time of event
(List the nature and location of sensations in
the body
3. Moods/Emotion (What did you feel? Rate
each mood or emotion between 0-100%)
4. Automatic Thoughts (Evaluations) (What was
going through your mind as you encountered
the situation? Put a star or mark the hot
thought. Rate the degree of belief in the hot
thought (0-100%.)
5. My automatic over reaction
6. Consequences to self and others
7. My main cognitive distortions
8. Evidence that supports my hot thought.
(Evaluations
9.Unmet Needs
My neighbours usually leave their keys at
my place when they leave from the town.
But this time I realized that they didn’t
handover the keys to me and instead given
to another family who have just shifted in. I
came to know about it later on and having
less communication with them. I feel
betrayed.
Headache
Body Temperature rises
Increased heart rate
Angry- 80%
Upset-50%
 They don’t trust me anymore.
 They use me.
 They rely on newly shifted neighbours.
 We don’t exist anymore for them
Henceforth, I should accept their keys citing
some or other reasons also will not maintain
cordial relationship with them.
 Consequence to self- Was only thinking
about instances when they ignored us,
took advantage of me and could not
sleep
 Consequence on others – They also
perceived them as bad neighbours,
negative environment of the house.
 Feeling hopeless
 Blaming
 Polarised thinking
 They didn’t even bother to tell me even
the lie that I was not there hence, they
handed over the keys to the newly
shifted neighbour.
 I was jealous of their trust on newly
shifted neighbour.
 How could they ignore us and handover
the keys to others? It is about safety
after all.
 Untrustworthy
 Confused

10.Evidencethat doesn’t support my hot
thought
11. Rewriting the situation as an observation
12. Alternative balanced thought
13. what could have been the different
i) ways of responding.
ii) strategies to meet my needs
14.Rate moods now and
degree of belief in the hot
thought
(Re-rate moods and any new
moods between
0 – 100%.
Re-rate your degree of belief
in the hot thoughts between
 Puzzled
 Sad
 unbelievable
 Maybe they didn’t want to disturb us as
I have a baby and they left at odd hours
 They must have a valid reason to not to
disturb us
 I didn’t enquire later why they left in
haste.
 Is everything okay with them and if all
members are fine at home.
 They are caring neighbour and probably
didn’t want us to bother us very often
and specially at odd hours.
 They are always warm, cooperative and
helpful
 There must be something very urgent
hence, they didn’t tell me may I should
wait for them to come back then we
can discuss.
 We have been neighbours for years and
always supported and helped each
other what may happen. So, I should
not overthink on a small issue.
 I should have approached and asked
what happened, why they left in haste.
 Will allow them to explain rather than
judging them.
 Rather than assuming anything and
everything I would ensure to speak and
clear confusion right then rather than
making a ladder of situations.
Angry- 40%
Upset-30%