Understanding CBT

picjumbo.com_IMG_6106For those who don’t know, CBT stands for Cognitive Behavioral Therapy.

My counselor advised me to begin practicing CBT during a time when I was experiencing several severe panic attacks throughout the day. The process looks simple on paper, but can be challenging in that it forces us to face our self-defeating thoughts/habits head on and change them. The goal is to “re-frame” these negative thoughts, thus altering the way we think when faced with a tough or unpleasant situation.

The basic CBT process involves:

  1. Identifying the specific thought or situation that triggered your anxiety.
  2. Describing the emotions you feel, rating their intensity BEFORE and AFTER the process of re-framing (on a scale of 1-10).
  3. Listing your automatic negative thoughts.
  4. Providing evidence in favor and evidence against these thoughts. You’ll find many times that the reasons against such thoughts outweigh the reasons in favor.
  5. Asking yourself, why is this thought wrong or distorted?
  6. “Re-framing” the previous negative thought into a positive, reasonable statement that you believe. Rate it.

And that’s all there is to it! Here’s a link to the worksheet I use to guide me through the process. I hope this helps you all!

Until next time,
Tanasia K. ❤


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