Talkin' it out, CBT in 5 manageable steps

By TinaMarie Cerreta
CBT: CAN YOU FEEL IT?


Well Hello There!

First, let me give you my quote for the day:
"The curious paradox is that when I accept myself just as I am, then I can change." — Carl Rogers


Let's talk about "talking"....more specifically talk therapy. Now, I know there is a stigma of telling a stranger your problems or "airing your dirty laundry", but you do not have to go to a stranger. You can go to your spiritual guide, sponsor, partner or spouse, close friend or even your parents and make a plan of action based on the following process. (This is my personal opinion)

  • 1. Identify the Problem: Pinpoint specific challenges, stresses, or habits in your life that you want to address. [1]
  • 2. Notice Trigger Thoughts: Actively "catch" what goes through your mind right before you feel upset or anxious. [1, 2, 3, 4]
  • 3. Challenge Negative Thoughts: Question if your immediate thoughts are 100% accurate, or if you are falling into unhelpful cognitive traps like over-generalizing or assuming the worst. [1, 2, 3, 4, 5]
  • 4. Replace with Realistic Thoughts: Craft healthier, more balanced perspectives. For example, instead of thinking, "I'll ruin everything," you can practice telling yourself, "This is tough, but I’ve handled hard things before." [1]
  • 5. Practice New Behaviors: Test these realistic perspectives in real life through exposure to fears or practicing better communication. [1]

My Personal Experience(I'm not a trained professional): Decades learning and doing it with all sorts of people. Thanks to both CBT and DBT, I've really grown as a parent, partner, daughter, and friend. (I've even mentioned DBT in some past blog posts.) I honestly think it's made me a better person.
Cognitive Behavioral Therapy (CBT) is an evidence-based, short-term talk therapy that helps you recognize unhelpful thinking patterns and modify the way you react to them. Grounded in the idea that thoughts, feelings, and actions are connected, the structured process empowers you to build healthier, lifelong coping skills. [1, 2, 3, 4, 5]

The actionable process for breaking down and managing negative thought patterns includes the following five core steps: [1]
Because CBT involves discussing difficult situations and exploring your emotional responses, it is highly effective to work through this process collaboratively with a licensed mental health professional. To find trained therapists in your area, you can utilize the Association for Behavioral and Cognitive Therapies Directory or the American Psychological Association Psychologist Locator. [1, 2, 3, 4]

I use these ideas every single day, and they help me with so many things. I'll use myself as an example for the first one.

I need to tackle my dislike of walking. It's an issue because I have atherosclerosis, and my doctor says I should exercise to slow it down. (You'd think that would be enough to get me walking, but nope!)

Okay, so this is a bit different because I'm really trying to avoid walking. (To be fair, I do have some physical limitations and need my rollator to get around, plus someone with me in case I fall.) But still, I pretty much avoid it at all costs.

I've convinced myself I'll fall or run out of steam before I get home. My excuse for not walking the hallway outside my apartment is that it's too smoky from other tenants.


I'm questioning my conclusions. Are they real facts or just weak assumptions? Usually, at this point, I start to question my whole thinking process. I need to challenge my thoughts.

So, I challenge that thinking by reminding myself that my rollator has a seat and brakes, so I can take a break and sit down basically anywhere I need to stop. I also have to tell myself that it's just a walk on a pretty flat surface, not grass, gravel, or dirt, and I don't have any steps or curbs to deal with.

Finding my new, positive way of thinking is next. I have practiced the right way to fall and get up in various different ways. I have my spotter, if necessary. I can set my watch for staggering 5 minute interval alarms so I can re-evaluate if I can continue. 

I've used this in other parts of my life, and it's been a helpful, sometimes even calming, idea. It also makes me realize that my thoughts are usually the cause of most of my problems. If I rephrase my thoughts or refocus, I can make better and healthier decisions. It's not easy, but it's simple.


So, that's my take on CBT. It's worth it to just consider the process. It'll help guide your thinking and will make it an active process; you won't just be "spinning your wheels". I hope your week is filled with love, hope, and challenges! Talk to you tomorrow.
Tina

Here are some website to visit that deal with CBT:


My Links:
(Please, please, please share these links with everyone!)


Thank you for reading my posts.

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