Cognitive Behavior Therapy (CBT) is a form of therapy that focuses on the connection between thoughts, feelings, and behaviors.
When an unhelpful thought keeps recurring, it can be challenging to change the thought patterns, but here are some steps you can take to practice CBT:
- Identify the thought: When you notice the unhelpful thought recurring, write it down and label it as a thought, not a fact.
- Challenge the thought: Ask yourself if the thought is based on evidence or if it is an overly negative or unrealistic belief. Try to look at the situation objectively and gather evidence that supports or contradicts the thought.
- Replace the thought: Once you have challenged the thought, try to replace it with a more balanced, realistic thought. Write down this new thought and remind yourself of it whenever the unhelpful thought recurs.
- Practice mindfulness: Mindfulness can help you stay in the present moment and reduce the power that unhelpful thoughts have over you. Try to focus on your breath, sensations in your body, and the sights and sounds around you.
- Engage in helpful behaviors: Engage in behaviors that support your goals and counteract the unhelpful thought. For example, if the unhelpful thought is “I’m not good enough,” you can engage in activities that make you feel good about yourself, such as exercise, volunteering, or learning a new skill.
- Repeat the process: CBT is a process and it takes time to change thought patterns. Remember to be patient with yourself and keep practicing these steps every time the unhelpful thought recurs.
It’s important to remember that unhelpful thoughts often become automatic over time, and it may take time and practice to change them. However, with persistence and the right tools, you can learn to manage your thoughts and reduce their impact on your emotions and behaviors.
