Brilliant Cognitive Behavioural Therapy, 2nd Edition

Turning your thoughts into predictions

Most of our negative thoughts carry implications that can be tested, but sometimes these need teasing out. If your negative thought is too vague or general it can be hard to put to the test. Experiments work best with predictions that are (a) quite specific and (b) will produce observable results. The formula to aim for is:

If X is true, then under these particular conditions Y should happen.

This does not mean that if your thought does not appear to be falsifiable through experimentation you should abandon this line of attack. What you may need to do is unpack the thought and test out some of its implications instead, thinking about what your belief would mean in practical terms across a variety of situations. ...