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What Is CBT Therapy? Your Beginner’s Guide to Changing Your Thoughts

What is CBT Therapy? A Simple Way to Feel Better

Have you ever had a difficult day and found your thoughts going to a dark place? You might think, “I’m a failure,” or “Nothing ever works out for me.”

At Helping Hand Therapy, we want you to know that while these thoughts are common, you have the power to change them. This is the main idea behind Cognitive Behavioral Therapy (CBT).

CBT is a therapy that shows how your thoughts, feelings, and actions link together. Change your thoughts, and you can change your feelings and actions. This can lead to a better life. It’s a very practical, goal-focused approach to therapy.

Think of it like this: your thoughts are like a pair of glasses. If you’re wearing glasses with a dark tint, everything looks negative. CBT helps you remove those glasses and perceive things with greater clarity.

How CBT Works: The Triangle of Thoughts, Feelings, & Behaviors

The core of CBT therapy is the “CBT Triangle.” This triangle illustrates how your thoughts, feelings, and behaviors connect.

  • Thoughts: What you think about a situation.
  • Feelings: Your emotional reactions to those thoughts.
  • Behaviors: What you do because of your feelings.

For example, let’s say a friend doesn’t text you back.

  • Thought: “My friend is mad at me. They don’t want to be my friend anymore.”
  • Feeling: You feel sad and anxious.
  • Behavior: You stop texting your friend and start avoiding them.

A CBT therapist helps you look at your first thought: “Is that really true?” By questioning it, you can change how you feel and act.

A more balanced thought might be, “Maybe my friend is just busy. I’ll reach out to them again tomorrow.” This can lead to a less anxious feeling and a more helpful behavior.

CBT helps you learn to recognize these patterns so you can change them on your own. It gives you the tools to become your own therapist and deal with life’s challenges in a healthier way.

Simple CBT Techniques for Your Daily Life

You don’t need a therapist to start practicing some CBT techniques. Here are a few things you can try.

  1. Thought Monitoring: When you have a strong negative emotion, try to notice the thought that came before it. You can write it down in a journal. Just noticing the thought is the first step toward changing it.
  2. Challenge Your Thoughts: For each negative thought you write down, ask yourself:
    • What’s the evidence for this thought?
    • What’s the evidence against it?
    • What’s a more helpful or balanced way to think about this?
  3. Scheduling a Worry Time: If you find yourself worrying all day, set aside 15 minutes to worry. Write down everything that’s bothering you. When a worry pops up at another time, tell yourself, “I’ll think about that during my worry time.” This helps you take control of your thoughts instead of letting them control you.

Ready to Learn More? Trusted Resources

To learn about cognitive behavioral therapy, start with these resources.

Conclusion

Cognitive Behavioral Therapy (CBT) helps people take charge of their mental health. It gives you skills that you can use for the rest of your life.

At Helping Hand Therapy, we use CBT to help with anxiety, depression, and trauma. If you want to change your thoughts and build a healthier life, our caring team is ready to help.

Your CBT Action Plan

  1. Start a “Thought Log”: For the next week, carry a small notebook or use your phone’s notes app. When you feel a strong negative emotion, write down your thoughts.
  2. Practice Re-Framing: Pick one thought from your log. Think of a different, more balanced way to look at the situation. For example, change “I’m a failure” to “I made a mistake, but I can learn from it.”
  3. Take a 5-Minute Mindful Break: Use a breathing technique from our last blog to calm your nerves. This helps you create a calm space before you try to challenge a negative thought.
  4. Find a Workbook: Buy a CBT workbook from a bookstore or online. Workbooks offer step-by-step exercises to help you apply these skills on your own.
  5. Talk to a Professional: A CBT therapist can give you tailored support and guidance. If you’re ready to start your journey, reach out to us for a free consultation. We can help you build the skills you need for lasting change.

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