When I was in the Challenge program I learn about rational thinking. Its a concept in CBT, Cognitive based therapy and there are several tools that I acquired to help me achieve more logical thinking which in turn helped me change my core beliefs. When you change your core beliefs, which are beliefs that are at the very center of you, it can influence your process of change. Most people have addictive personalities and can’t shake addiction. And that’s mostly due to their beliefs. Trying to shake those demons and move past those beliefs are hard if you don’t understand them at the root of the issue. And that is were rational thinking comes in, it’s taught me to dissect my thinking and get to the very depths of the problems I’ve faced through this incarceration. How to look for through distorted thoughts in my perceptions, my choices and beliefs. By using this tool I can seek out the desired consequence in a more rational manner. Here are just a few of the tools:
The Five Rules of Rational Thinking
1. Are your thoughts based on objective reality/facts?
2. Are your thoughts helping you protect your life and health?
3. Are your thoughts helping you achieve your short- and long-term goals?
4. Are your thought helping to keep you out of conflict with others?
5. Are your thoughts leading you to feel the way you want to feel (without the use of substances)?
If you can answer three out of the five rules, then your thinking is rational.
ABC’s
The ABC’s of thinking are skills that can help you understand how you are thinking and how those thoughts can influence the feelings and behaviors you exhibit. A: Activating event B: Beliefs C: Consequences
RSA (Rational Self Analysis)
An RSA is a tool you can use to challenge your irrational thinking. When you’re not getting the consequences you want, you can utilize the RSA to reach a desired consequence. There’s two sides of the chart, the Irrational side and a Rational side. On the Irrational side you have A: The activating event- The event or situation as you saw it and experienced it; B: Beliefs- the thoughts and beliefs about the activating event; C: Consequences- Undesirable feelings and behaviors, undesirable outcomes for you and those you care about
On the Rational side it the Camera check- Its what you see. Its where you check you perceptions for what actually happened; Rational challenge- its where you challenge your belief by restarting them in a rational way; Desired Consequences- This is the state your expected feelings and actions.
So lets dive further into it with an example.
Irrational Thinking
A: I return from work to see that my cellmate has taken all of my stuff off on my bed and put it in his locker. B: I believe he disrespected me by taking my things and in so he is asking for a physical confrontation from me. C: He comes back from recreation and we get into a verbal argument and fight and now we are both in the SHU
Now let from a Rational approach
Camera check- I come in my room and see my stuff missing from my bed. Rational challenge: I should ask the officer if he searched my cell, and check with my cellmate when he returns to see if he has any information on the whereabouts of my property, before I jump to conclusions. Desired consequence- I find out that my cellmate was just looking out for me due to the fact we has a surprise inspection. He put my things in his locker so I wouldn’t receive a cell infraction right before he took off to recreation. I feel better knowing he cares enough to look out for me.
Using these tools have helped me so much. And to be perfectly honest, it may seem like a long process, but I’ve mastered the art of RSA and can do one in seconds. We do them all the time throughout the day and don’t realize it. One of the most profound things I’ve learn in prison is that you have to think for YOURSELF and OTHERS. That has helped me tremendously. And by doing RSA, I’m able to achieve my desired consequences and stay out of trouble and get closer to every goal that I’ve set for myself.
