10 Cognitive Behavioural Therapy Tips to Remember

By Gill Garratt

Part of CBT at Work For Dummies Cheat Sheet

When life gets challenging or tricky, you can use the following cognitive behavioural therapy (CBT) 10 tips to help you “get a grip” on life’s challenges.

  1. Be on the lookout for any unhealthy negative feelings:

    Anger

    Anxiety

    Guilt

    Jealousy

    Embarrassment

    Shame

    Fear

    Depression

    Low self-worth; lack of confidence

  2. Name that feeling C.

  3. Look for the situation or trigger that set the feeling off; this could be your internal thoughts.

  4. Name the trigger A.

  5. Remember, A did not cause C.

  6. Work out the B — your belief or your thinking about the trigger.

  7. Work out your ‘should,’ ‘ought,’ or ‘must’ thinking.

  8. Challenge your own irrational thinking.

  9. Change the irrational thinking to more rational thinking — ‘I would prefer that this hadn’t happened, but it has. How is upsetting myself helping me?

  10. Make a cognitive shift to accepting the situation or trigger; you don’t have to like it. Accepting the situation will allow you to move forward.