3 Ways to Practice CBT on a Daily Basis
I guess I should start by explaining what CBT is. Cognitive Behavioral Therapy is just that a therapeutic approach that combines thought and behavior by breaking down and categorizing ones experiences as thoughts, feelings, and behavior. When one aspect is altered the others are effected. Each person is different therefore some people respond more easily to cognitive interventions over behavioral and vice versa. Below are few techniques you can try.
1. Become a Thought Stopping champ
Thought stopping is a cognitive intervention with the goal of interrupting and removing problematic recurring thought patterns. For example, if I have a recurring thought that I suck at public speaking, every time I have the thought I interrupt it and replace it with something more positive. A more positive thought might be that " I'm working on my public speaking skills." Doing this can promote more self love and kindness.
2. Get out of your head into your body
I will say this over and over again because it is one of the best ways to change your state. Any physical activity is going to alter the way you think and feel. When you watch something funny it brings you joy, when you watch acts of human kindness it fills your heart with love, just like when you listen to a sad song it makes you sad. Laughing, deep breathing, meditation, dancing, running, jumping jacks, going for a walk, playing with your pet, all induce a different state. So if you feel like crap try getting physical. Whether you deal with anxiety, depression or just need a boost to start the day, try integrating physical change and see what happens.
3. Look for Evidence of the Contrary
When we use the past to inform the future we get stuck. Instead of using past experiences to hold us back from doing things now and in the future, try considering evidence of the contrary. This is simply creating an opposing view of an automatic negative thought. For example, if my anxiety tells me that going to a party will result in me embarrassing myself and I somehow survive the party. I can then tell myself "see you did it, you went and you didn't die, you actually had fun." Doing this helps to retrain the brain and allow for you to be free of negative self talk.
These 3 techniques by no means encompass all the the interventions available. Practice makes perfect. The more your make these tasks habitual the more benefit you receive from them. Leave a comment below if you try anything of these things or have other suggestions that have worked for you.
I hope my blogs are a helpful source of information. That they might help you to find comfort and solace in knowing that you’re not alone. That you matter and someone’s thinking about you. Submit blog topics and questions you'd like me to address here and subscribe below to stay updated. Until next time my friend.