We all need a little help sometimes, even when we have awareness of our challenges and difficulties. It's really hard for many to ask for help, so I thought I'd share some useful techniques that I use in my own private practice. CBT techniques are very helpful tools to be used in therapy, coaching and useful when applied to everyday life situations. What follows are some of the most common CBT techniques that I use with my therapy and coaching clients.
Journaling-This technique gathers information and data about habitual thoughts, emotions and moods. Included in journal entries can be: time of day, the source or trigger, the intensity of the feeling state and the response or action taken. You can add more helpful and adaptive coping responses that might be considered in the future.
Catastrophizing-This tendency is to go immediately to an irrational thought that something is far worse than it actually is. Catastrophizing generally takes two different forms: making a catastrophe out of a current situation or a future situation. Step one is to identify when your are doing this. Next, use your smartphone or journal to write the thoughts down throughout the day and add a corrective statement to counteract the negative belief.
Cognitive Distortions-Alone or with a therapist, you practice identifying harmful or negative thoughts that are automatic for you, then challenge these