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Back from the Bluez
Module 6
Detective Work and Disputation

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Moving on to D: Challenging our Unhelpful Thoughts

2Thought Diary

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Module Summary

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About the Modules

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Back from theMoving on to D: Challenging Our
Unhelpful Thoughts
Previously, we established that it is our thoughts that influence our feelings, emotions, and behaviours – thethoughts and feelings connection. We also discussed and identified some unhelpful thinking patterns and styles
that we frequently use. Often, a depressed person will think negative thoughts that are characterised by theseunhelpful thinking patterns, which lead them to feel depressed, miserable, and distressed. This, in turn, maintains
and perpetuates the depression.
The key to changing the way we feel is found in challenging and changing our unhelpful thoughts and beliefs. This
begins with you taking a good hard look at them. Imagine that you are a detective and a lawyer, and yourunhelpful thoughts and beliefs are to be investigated or on trial.
To assess whether or not your thoughts and beliefs are valid, you need to gather and examine evidence. As such,
we liken this process to that of being a detective. Therefore, “D” stands for “Detective Work” where you lookfor evidence that does or does not support your thoughts and beliefs. Like all good detectives, we need to findout the facts, and gather the evidence. Here are some helpful questions:
••••
•
•

What is the evidence (or proof) that my thoughts/beliefs are true?
Is there any evidence that disproves my thoughts/beliefs?
How do I know that my thoughts/beliefs are true?
Are there facts that I’m ignoring or I’ve overlooked?
What other explanations could there possibly be?
How realistic are my thoughts, beliefs, and expectations?

D also stands for “Disputation.” Remember, you are also like a lawyer, asking questions that challenge yourthoughts, beliefs and expectations, ultimately testing and challenging whether or not they stand true, and whether
they help or hinder you. Here are some other helpful questions to ask yourself:•••••

What other ways are there of viewing the situation?
How might someone else view the situation?
If I were not depressed, how might I view the situation differently?
Realistically, what is the likelihood of that happening?
Is it helpful for me to think this way?

Detective work and disputation is about trying to be objective about our thoughts. It is about analysing them,assessing, and evaluating them to see if they are indeed valid and true, as opposed to accepting these thoughts andbelieving them without question.
In Module 4, an example of a Thought Diary was provided for you. We will continue with that example to workthrough the next steps of the Thought Diary, incorporating what has been discussed in this module (detectivework and disputation) and the previous module (unhelpful thinking styles). In the example provided below, asection on Unhelpful Thinking Styles has been added, while sections A, B, and C of the thought diary remain thesame as the example provided in Module 4.

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A Activating Event

B Beliefs

This may include an actual event or situation, athought, mental picture or physical trigger.

1.

When my partner came home thisevening, she said ‘hi’ but didn’t
give me a kiss like she usually does.

2.
3.

List all self-statements that link A to C. Ask yourself:“What was I thinking?“ “What was I saying to myself?““What was going through my head at the time?“
Find the most distressing (hot) thought and underline it.
Rate how much you believe this thought between 0 to 100.

“She must be tired of me moping aroundand feeling depressed.”Thought discovery question: “… and what does
this mean?”“She probably doesn’t care about meanymore. Maybe she doesn’t even loveme anymore.” (90)Unhelpful Thinking Styles

Do you recognise any unhelpful thinking styles you might havebeen using? (Mental filter, jumping to conclusions,personalisation, catastrophising, black & white thinking,shoulding & musting, overgeneralisation, labelling, emotional
reasoning, disqualifying/ignoring positives)

Jumping to conclusions – mind reading
Mental filter

Note that a section on Unhelpful Thinking Styles
has been added to the Thought Diary. Look atwhat you have written in the B section and see if
you can identify any unhelpful thinking styles you
might have used.

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Back from theThe next step requires you to begin doing some Detective Work and Disputation. The example of the Thought
Diary continues below.

DDetective Work & Disputation (Example)
Now refer to the hot thought and ask yourself: “What is the factual evidence for and against my hot thought?”

My HOT Thought:
She probably doesn’t care for me anymore. Maybe she doesn’t even loveme anymore.

Factual Evidence for
my HOT thought

Factual Evidence against
my HOT thought

She told me to go and see a
psychologist to do something about
my depression.

She has been telling me that she
understands my struggles and will
support me through this period.
She made a special dinner for melast night.

Disputation Questions:
What other ways are there of viewing the situation?
She might have had a difficult day at work and was just feeling tired anddistracted.
She might have wanted to put the groceries away quickly.
She might have wanted to go to the toilet quickly.

If I were not feeling this way, how might I view the situation differently?
I might remember that she shows her affection to me in many ways.
I might remember that she stuck by me when we went through a rough patch.

On the next page is a Thought Diary that incorporates all the steps up to this point. If you have completed
Module 4, you might have filled out a Thought Diary. Continue with Detective Work and Disputation to challenge
the unhelpful thoughts and beliefs from your thought diary. If you have not previously filled out a thought diary,
this might be a good time to do one (see Module 4 for more details on how to start an ABC analysis).

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Back from theThought Diary
A Activating Event

This may include an actual event or situation, athought, mental picture or physical trigger.

B

1.
2.
3.

Beliefs
List all self-statements that link A to C. Ask yourself:“What was I thinking?” “What was I saying to myself?”“What was going through my head at the time?”
Find the most distressing (hot) thought and underline it.
Rate how much you believe this thought from 0 to 100.

C Consequences
1.
2.
3.

Write down words describing how you feel.
Underline the one that is most associated with theactivating event
Rate the intensity of this feeling from 0 to 100.

Unhelpful Thinking Styles
4.

Jot down any physical sensations you experienced
or actions carried out.

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Do you recognise any unhelpful thinking styles you might havebeen using?
(Mental filter, jumping to conclusions, personalisation,catastrophising, black & white thinking, shoulding & musting,overgeneralisation, labelling, emotional reasoning,
disqualifying/ignoring positives)

Module 6: Detective Work and Disputation

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Back from theD Detective Work & Disputation
Detective Work: Now refer to the hot thought, and ask yourself, “What is the factual evidence for and against my hotthought?”

My HOT Thought:••Factual Evidence For My HOT Thought

Factual Evidence Against My HOT Thought

What other ways are there of viewing the•situation?
•If I were not feeling this way, how would I view the •situation?
Realistically, what is the likelihood of that
happening?

How might someone else view the situation?
Does it really help me to think this way?
Think of some helpful self-statements

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Back from theModule Summary•

Detective work is about trying to be objective about our thoughts. It is evaluating
if we are tuning out valuable information that may help us feel better•

Detective work requires you to gather evidence for and against your unhelpful
thoughts and beliefs, particularly your hot thought for every activating event•

Disputation is about asking yourself questions that will help you look for otherinformation around you so that you can make an informed decision about yourthoughts instead of just accepting them•

Here are some typical detective work and disputation questions:o What experiences do I have that show that this thought/belief is notcompletely true all of the time?
o What is the evidence for/against my automatic thoughts?
o Are there other ways of viewing the situation?
o How might someone else view the situation?
o If I were giving advice to a friend, what would I say?
o Are there any strengths or positives in me or in the situation that I am
overlooking?

Stay Tuned...
In the next module, we will discuss how you
can develop balanced thoughts to replace
any unhelpful thoughts, and ultimately
improve your mood.

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Back from theAbout The Modules
BACKGROUNDThis module was created in the early 2000s by Clinical Psychologists at the Centre for ClinicalInterventions, under the supervision of the Centre’s Founding Director, Paula Nathan.
The concepts and strategies in these modules have been developed from evidence based psychologicalpractice, primarily Cognitive-Behaviour Therapy (CBT). CBT for depression and anxiety is based on theapproach that depression and anxiety are the result of problematic cognitions (thoughts) and behaviours.

REFERENCES
These are some of the professional references used to create the modules in this information package.
Beck, A. T., Rush, A. J. , Shaw, B. F., Emery, G. (1979). Cognitive Therapy of Depression. New York: The
Guildford Press.
Beck, J.S. (1995) Cognitive therapy: Basics and beyond. New York: The Guilford Press
Barlow, D.H. (2001). Clinical handbook of psychological disorders: A step-by-step treatment manual (3rded.) New York: The Guilford Press
Clark, M.D. & Fairburn, C.C. (1997) Science and practice of cognitive behaviour therapy. Oxford:Oxford University Press
Dobson, K.S., & Craig, K.A. (1998) Empirically supported therapies: Best practice in professional
psychology. Thousand Oaks: SageHawton, K., Salkovskis, P.M., Kirk, J., & Clark, D.M. (1989) Cognitive behaviour therapy for psychiatricproblems: A practical guide. Oxford: Oxford University Press
Nathan, P.E. & Gorman, J.M. (2002) (Eds.) A guide to treatments that work (2nd ed.) New York: Oxford
University Press.

“BACK FROM THE BLUEZ”
This module forms part of:Nathan, P., Rees, C., Lim, L., & Correia, H. (2003). Back from the Bluez. Perth, Western Australia: Centrefor Clinical Interventions

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