openmyeyes
03-13-2007, 06:59 PM
This isn't actually a book specific to ED's, and actually the technique is mainly used for group work, like in a project meeting or something, but I find it really interesting, ahs anyone else done this?
I found it really helpful to look at my behaviours in different perspectives, to get a good idea of why I was doing it, and what I could do instead. Try it!
De Bono's thinking hats...
You use the thinking hats when you need to look at things from different perspectives, and you find yourself always looking at it from the one perspective (generally the negative perspective, or black hat). You methaphorically put on these hats, and only think about things from the viewpoint of the one particular hat you are wearing. So you can't think negatives when you are wearing the white hat etc.
- Start with the White hat... the white hat represents information and facts. So the information and facts are the 'What'. What do you do, what have you done. You don't include any feelings or thoughts in this area about what you are doing/have done, just the information. Just the actual action
E.g. it might be restricting, binging or purging, or an ED or OCD behaviour.
- Next think from the Red hat... the red hat represents emotions. What are you emotions on the action/behaviour? You don't have to justify them, just write down whatever it makes you feel, good or bad.
E.g. Restricting might make you feel angry, upset, powerful, and lost. You might feel the urge to justify this by righting "it makes me feel upset because _____". You don't need the because, just the emotions.
- Next is the Black hat... We are all very good at this hat. This is the negative thoughts we have that are realted to the subject. It calls for critical judgement, what is the negatives about this action/behaviour, why do we think it is bad. But we aren't judging ourselves! We are looking at the action/behaviour you described in the white hat!
E.g. Restricting is bad because it damages my health, makes me tired, moody, anxious, causes me to suffer, causes me to hurt myself...
- Next is the yellow hat... this is the tricky hat. You have to be strong with this hat and force yourself to look at the positives. The yellow hat asks you to look at the behaviour and action and see what is positive about it, what positives you can find in the action/behaviour. NOTE: this is not a way for you to justify the ED, but should be seen as a learning tool, to see what positives come out of it.
E.g. Restricting... positives... hmmm... well in a way in controls my feelings, makes me feel powerful...
- Next is the green hat... the green hat is for new ideas and for growth. So you have identified what the action/behaviour is, what is positive and negative about it, and your feelings surrounding it. Now is the time to look at it and think of new ideas. Something that can replace the action/behaviour so that you no longer think the black hat thoughts about it, but you can still think the yellow hat thoughts... this is tricky as well.
E.g. Ok, so I want an action that does not damage my health or make me tired/moody but I still want a way to control my feelings, and stop myself feeling lost. What can i do instead of restricting? I could start journalling, try to get to the bottom of the feelings and see what is there, I could work with my T and find ways to help me feel like I am in control of my life.
- Ok, now for the final hat, the blue hat. The blue hat is the conclusion hat, and encourages you to think about next steps and what you need to do next. So you have identified what the action/behaviour is, what it makes me feel, the positives and negatives, and some other ways to approach the situation to minimise negatives and maximise positives. Now is the time to think of next steps. How will you put your green hat plans into reality. What do you need to do...?
E.g. My next step would be to draw up a plan, so when I feel like restricting, I look at the plan and see what I have come up with to remind myself of the thngs I can do instead of restricting. I could start seeing my T again, and do some feelings work, I can explore other activities and hobbies and find somethng healthy that allows me to feel in control and happy about myself.
I found it really helpful to look at my behaviours in different perspectives, to get a good idea of why I was doing it, and what I could do instead. Try it!
De Bono's thinking hats...
You use the thinking hats when you need to look at things from different perspectives, and you find yourself always looking at it from the one perspective (generally the negative perspective, or black hat). You methaphorically put on these hats, and only think about things from the viewpoint of the one particular hat you are wearing. So you can't think negatives when you are wearing the white hat etc.
- Start with the White hat... the white hat represents information and facts. So the information and facts are the 'What'. What do you do, what have you done. You don't include any feelings or thoughts in this area about what you are doing/have done, just the information. Just the actual action
E.g. it might be restricting, binging or purging, or an ED or OCD behaviour.
- Next think from the Red hat... the red hat represents emotions. What are you emotions on the action/behaviour? You don't have to justify them, just write down whatever it makes you feel, good or bad.
E.g. Restricting might make you feel angry, upset, powerful, and lost. You might feel the urge to justify this by righting "it makes me feel upset because _____". You don't need the because, just the emotions.
- Next is the Black hat... We are all very good at this hat. This is the negative thoughts we have that are realted to the subject. It calls for critical judgement, what is the negatives about this action/behaviour, why do we think it is bad. But we aren't judging ourselves! We are looking at the action/behaviour you described in the white hat!
E.g. Restricting is bad because it damages my health, makes me tired, moody, anxious, causes me to suffer, causes me to hurt myself...
- Next is the yellow hat... this is the tricky hat. You have to be strong with this hat and force yourself to look at the positives. The yellow hat asks you to look at the behaviour and action and see what is positive about it, what positives you can find in the action/behaviour. NOTE: this is not a way for you to justify the ED, but should be seen as a learning tool, to see what positives come out of it.
E.g. Restricting... positives... hmmm... well in a way in controls my feelings, makes me feel powerful...
- Next is the green hat... the green hat is for new ideas and for growth. So you have identified what the action/behaviour is, what is positive and negative about it, and your feelings surrounding it. Now is the time to look at it and think of new ideas. Something that can replace the action/behaviour so that you no longer think the black hat thoughts about it, but you can still think the yellow hat thoughts... this is tricky as well.
E.g. Ok, so I want an action that does not damage my health or make me tired/moody but I still want a way to control my feelings, and stop myself feeling lost. What can i do instead of restricting? I could start journalling, try to get to the bottom of the feelings and see what is there, I could work with my T and find ways to help me feel like I am in control of my life.
- Ok, now for the final hat, the blue hat. The blue hat is the conclusion hat, and encourages you to think about next steps and what you need to do next. So you have identified what the action/behaviour is, what it makes me feel, the positives and negatives, and some other ways to approach the situation to minimise negatives and maximise positives. Now is the time to think of next steps. How will you put your green hat plans into reality. What do you need to do...?
E.g. My next step would be to draw up a plan, so when I feel like restricting, I look at the plan and see what I have come up with to remind myself of the thngs I can do instead of restricting. I could start seeing my T again, and do some feelings work, I can explore other activities and hobbies and find somethng healthy that allows me to feel in control and happy about myself.