For 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:
- Identifying the specific thought or situation that triggered your anxiety.
- Describing the emotions you feel, rating their intensity BEFORE and AFTER the process of re-framing (on a scale of 1-10).
- Listing your automatic negative thoughts.
- 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.
- Asking yourself, why is this thought wrong or distorted?
- “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. ❤