Anxiety & Mood

More About The 3d Step In CBT: Reduce Anxiety By Challenging Thoughts

In Cognitive behavioural therapy, CBT, the common view is that anxiety is triggered by anxiety inducing thoughts concerning various fears.

Today’s post continues on the 3d step in traditional CBT, which is about creating an alternative 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 behavioural responses.

Thoughts are just constructions of the mind, one, but only one, possible explanation of many. 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.

Last week was about strategies to identify alternative thoughts, such as:

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 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 thought to you, what would you reply?

What would an expert reply?

What is the actual likelihood?

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 liberated.

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