Cognitive Behavioural Therapy

Cognitive behavior therapy is a type of therapy used by various counsellors to support clients evaluate their thinking in ways that are more realistic and adaptive. In order to do this, therapists explore core beliefs to get a better understanding of the client. Core beliefs are ideas about self that have been formed through experiences in out lives. These can produce negative automatic thoughts that can present naturally when core beliefs are activated by certain positive, neutral, negative situations. When these negative automatic thoughts become normalized it can be disruptive for individuals to navigate. An exercise that is grounded in CBT that can help with changing negative thought patterns is called “catch it, challenge it, change it”. Try this exercise below or reach out to therapists like Myla or Sam at Vaughan Counselling who can guide you through it!

Exercise:

1. Catch It: “Catching” negative thoughts means gaining an awareness of negative thinking as soon as possible. The sooner you become aware of negative thoughts that are self-denigrating, put you down or question your self-esteem the sooner you can begin to challenge those thoughts. So choose to become aware of the times you are engaging in negative thinking. The best time to catch yourself involved in negative inner dialogue is when you are feeling anxious, depressed, self-critical or upset in general.

2. Challenge It: Ask yourself….. “What am I telling myself that is making me feel this way?” and ask the following questions:

  • Is this extreme thinking?

  • Is this distorted thinking? What is the evidence to confirm that your judgment is accurate? Are you using “should” statements to pressure yourself to meet self- imposed expectations that are unreasonably high?

  • Is this thinking helpful or harmful?

3. Change It: Replace your negative thinking with rational statements. Begin the process of replacing all-or-nothing thinking with thoughts that reflect shades of grey. Replace personalizing thoughts with more objective statements.

References:

Beck, J. S. (2020). Cognitive behavior therapy: Basics and beyond. Guilford Publications.

Toronto Psychological Services. (2024). Catch, challenge, change: CBT techniques for growth. https://torontopsychologicalservices.com/cbt-change/

Vaughan Counselling and Psychotherapy