The two-column technique

If you are bothered by specific negative thoughts, they can often feel like reality. For example, you may be convinced that you have a brain disorder or colon cancer. But are your own beliefs always correct? Using the two-column technique, you will line up evidence both for and against the negative thought or belief to examine whether your belief is correct.

Two-column technique:

• Step 1: First of all, it is important to investigate which thought or belief you want to challenge. Write down this belief. Assign a percentage to how credible you find the belief. For example: I have colon cancer. The credibility is 90%.
• Step 2: Write down the headings ‘Evidence pro and ‘Evidence con’.
• Step 3: Come up with evidence both for and against the belief and write all of it down.
• Step 4: Have you written down all the evidence? Determine how much weight each piece of evidence has by using asterisks (*, ** or ***); the more asterisks, the heavier the evidence. For example: I have cramps ***.
• Step 5: Evaluate the columns and evidence you have collected. What is your perspective now? What is the ratio of pro evidence and con evidence?
• Step 6: Review the original negative belief and indicate whether the credibility of this belief has dropped. For example: I have colon cancer. The credibility has dropped to 45%.
• Step 7: Finally, you can further challenge your thoughts (for example, with the help of a Thought Record) and come up with less unpleasant and less catastrophic thoughts. Of course, you can also choose to further challenge this with the help of your professional.

Source:

Keijsers, G. P. J., Van Minnen, A., Verbraak, M., Hoogduin, C. A. L. & Emmelkamp, P., (2017). Protocollaire behandelingen voor volwassenen met psychische klachten.