The Work is a two step process. Step one is to identify your stressful thoughts.
The first step in doing “The Work,” as taught by Byron Katie, is to identify your stressful thoughts. This involves pinpointing the specific thoughts that cause you emotional distress. You then write these thoughts down, often using a Judge-Your-Neighbor Worksheet. The key is to capture the thoughts in short, simple sentences, remaining grounded in the specific situation and moment in time.
Here’s a more detailed breakdown:
- Identify the stressor: Pinpoint the situation, person, or circumstance that is causing you stress.
- Find the thought: What specific thought is causing you the most distress in that situation?
- Write it down: Use short, clear sentences to articulate the thought on a worksheet.
- Stay grounded: Keep the focus on the specific situation and avoid getting lost in generalities or judgments.
Once you’ve identified your stressful thought, the next step in “The Work” is to question it using four key questions. These questions help you examine the truth of the thought and explore alternative perspectives. To learn more, click here.