A pie-chart can help you re-consider self-blame.

 

First, do a pie-chart of what your usual thinking says about your responsibility regarding the loss.

 

 
 

For Riley and Jamie, their pie-charts looked like this:

 To challenge responsibility for what happened, Jamie and Riley asked themselves these questions:

1.     Aside from you, what are all the possible contributing factors to the situation?

  • They made a list of everything and everyone they could think of.

  • They thought about what a friend would say to them.

  • They also thought about what they would tell a friend.

 

2.     Thinking about all of the factors you’ve listed, how much does each contribute to the situation?

  • They added all the factors to a new pie-chart and attributed a portion to each factor.

 Their new pie-charts looked like this:

 
 

Re-considering responsibility can help you to feel better.

 
 
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