The 3d step in traditional CBT is about creating an alternative thought and response to your thoughts in previous exercises, which in turn likely can create other, more positive and/or less intense feelings as well as other more adaptive behavioral responses.
This is vitally important!!! This since, in opposition to sensory stimuli or feelings, which you should trust to help you to orient=survive you in your daily life: “I have to step aside from that pole…” “There is a crossing…” “I am hungry…” “That car drove scaringly close…” etc., thoughts are just constructions of the mind, i.e. one, but only one, possible explanation of many = not the truth! Read this again! Thoughts are not per se true, but just a version of the truth. If you really get this, it will most likely change your life!
To identify alternative thoughts and hence liberate you from the conviction that there is just one truth,. Think about: is there another possible explanation: i.e. what are the proofs supporting your thoughts? Are there any possible proofs against your beliefs for your thought of the situation supporting a more positive interpretation (regardless whether if you believe them or not)?
Also, ask yourself – what would your best friend say as a possible alternate explanation/interpretation? If your child said the same negative/selfdefeating thought to you, what would you reply? If/when you realise that thoughts are just constructions and only one version/possibility of the truth and NOT the truth, you will most likely feel more free. To be continued…
#anxiety #cognitivebehavioraltherapy #selfhelp