Subject: Science Of Spirituality

Application Exercise

Based on Reading ‘Managing with Objectivity: Cognitive Restructuring ’

Qus: 1

Identify one situation from your personal life and another from your professional front where
your subjectivity / Binding Raga Dvesha was at work. For each situation apply the cognitive
restructuring framework
Part I - Identifying emotion-causing thoughts
1.) Describe the situation
2.) Identify the emotions (Refer to PDF “Recognizing Emotions” to identify emotions
3.) Identify the thoughts connected to emotions
Part II: Developing a new perspective (evaluating and modifying thoughts)
4.) Identify the distortions in thinking (Refer to PDF “Common Pattern of Cognitive
Distortions” to identify the distortions in thinking)
5.) Evaluate the accuracy and usefulness of the thoughts
6.) Modify the pattern of distorted thinking based on step 4
7.) Summarize your new perspective

Ans:

Situation Emotions
Part II: Developing a new perspective
Part I: Identifying Thoughts
(Evaluating & Modifying Thoughts)
Personal Life
Decision of taking Flat in Remote location of city
Recognizing Emotions Self-Blame
Concern
worried
Depression
Lonely

Common Pattern of Cognitive Distortion Overgenralisation

Filtering
Personalising
Should Statement
Fortune Telling Error

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Emotions Level 75%

Thoughts I should have taken someone’s guidance

Study of other plans I have made which I have

neglected could have been useful

What if I have to leave this place

It’s getting very difficult to travel in peak time, I

should have made a trial before taking flat.

The shops are not available in near about area

making it hectic for me to arrange daily need
material.

No one from my friend circle has taken flat in

Accuracy
this area.

The travelling in this area at peak time takes

more than 30 minutes.

Colleagues are talk about my mistake of taking

such wrong decision.

Not much people are now seen in the area I

Evaluate And Modify
have taken flat but all flat are sold out.

The area is taking too long to develop

infrastructure, but it is getting developed in
well planned manner.

A new bus depot has been developed,

transport facility will be getting improved very
effective manner.

The real estate prices of area are getting

New perspective
Emotion level after New perspective
raised by more than 40%, it will increase my
Net worth by good amount.
The real estate market is going to rise in
future, all infrastructure will develop in coming
days as new political party has come in power.
The area is developing in planned manner
which will come up with good location.
20%

Professional life

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 Planning of work goes wrong at finishing stage of work, making difficult for me to face
my seniors.
Recognizing Emotions Fear
Anger
Surprise
Distress
Embarrassment

Common Pattern of Cognitive Distortion Personalising

Emotional Reasoning
Mind Reading
Catastrophising
Emotions Level 70%

I should have taken help of my boss at correct

Thoughts
time to avoid delay in work.

I have failed to plan my work.

I am not performing at my best, I need to really

improve upon all things

The work is not going to complete, whatever

Accuracy
the reason.

The client is going to ask a reply on same

which will make me look down in meeting

The work done is almost 90% of quantity for

Evaluate And Modify that particular activity, which is good
achievement.

The activity I am working on is non critical in

project plan, so delay is not going to hamper
the overall project duration
The same repeated work I will be doing again
so the experience of failure will help me to
improve upon.

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 I will think in positive manner for the failure,
will face the situation fearlessly and calmly and
avoid such incidence in future.

The failure should be taken in positive manner;

it’s a learning experience to improve upon my
New perspective skills of getting work done. Planning the work
need to be rescheduled and study the new
effective ways to do the same in future.

Emotion level after New perspective 15%

0 10 20 30 40 50 60 70 80 90 100

Emotions Level on scale

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