Hey folks, you might have heard about this thing called CBT. It stands for Cognitive Behavioral Therapy. And it’s a pretty darn good tool to have in your mental health toolbox.
In today’s post, we are going to talk about what how CBT works to change our negative self-talk, and introduce you a useful tool called the Thought Log.
How does CBT work?
CBT, or Cognitive Behavioral Therapy, is a type of therapy that helps people to change their unhelpful thoughts and behaviors. In CBT, we learn that our thoughts, feelings, and behaviors are all connected. Sometimes, our thoughts are not true or helpful, and they can make us feel upset or anxious. This is where the A-B-C theory comes in.
The A-B-C theory stands for “Activating event,” “Belief,” and “Consequence.” This theory helps us to understand how our thoughts can affect how we feel and what we do. The activating event is something that happens in our lives, like a test at school or an argument with a friend. Our belief is how we think about that event. If we have a negative or unhelpful belief, it can make us feel upset or anxious. The consequence is how we act or feel as a result of our belief. By understanding this theory and learning how to challenge our unhelpful beliefs, we can feel better and make better choices.
CBT as easy as ABC
Here’s an example of the A-B-C theory:
| A (Activating Event) | B (Beliefs) | C (Consequences) |
|---|---|---|
| My friend didn’t say hi to me this morning | “She doesn’t like me anymore” | Feeling sad and anxious throughout the day |
| My teacher gave me a B on my math test | “I’m terrible at math and will never be good at it” | Feeling defeated and giving up on studying for math |
| I received a job rejection email | “I’m not good enough for any job and will never be successful” | Feeling hopeless and not applying for any more jobs |
In each example, the activating event (A) triggers a belief (B), which in turn leads to a certain consequence (C). By using the A-B-C model, we can identify our negative beliefs and challenge them, which can lead to more positive consequences.
And here’s another tool for you to add to your kit: keep a Thought Log. That way, you can track the thoughts that are popping up in your head and your emotional reactions to them.
Now, a lot of us have been living our lives on autopilot for so long that we don’t even realize it. It’s like we’re programmed to live and react in a certain way. So if we want to break out of that autopilot mode, we’ve gotta take some proactive steps to disrupt the system.
The first step is to become aware of what you’re doing and why you’re doing it. Notice those sneaky automatic thoughts that are quietly lurking in the background of your mind and starting to react to them.
Because if you’re thinking those automatic thoughts without even realizing it, your reactions are gonna be pretty intense. You might just be reacting to behaviors that you’ve already programmed yourself to do. So pay attention to what you’re thinking, the emotional stories you’re creating around those thoughts, and the choices you have to change them.
When you write these things down, you can actually see them more logically and interact with them in a better way. And if this triggers you, that’s okay. Just remember that there’s support out there.
What is Cognitive Distortion?
Now let’s talk more about some of the automatic thoughts that are toxic to our brain, and they are called Cognitive Distortion. It is a big and confusing term, but it’s actually something that we all do sometimes without realizing it. It’s like when we wear glasses that change the way we see things, but instead of glasses, it’s our thoughts that change the way we see things.
| Cognitive Distortion | Examples |
|---|---|
| All-or-Nothing Thinking | “I’m either a supermodel or a complete troll, there’s no in-between.” |
| Overgeneralization | “I knew I shouldn’t have worn this shirt, now I’m going to have bad luck for the rest of my life.” |
| Mental Filtering | “I aced all my exams this semester, but I did get a B- on one test. I’m a complete failure.” |
| Disqualifying the Positive | “My boss told me I did a great job on the project, but he probably just said that to be nice.” |
| Jumping to Conclusions – Mind Reading | “I can tell my friend is mad at me because she didn’t reply to my text message right away.” |
| Jumping to Conclusions – Fortune Telling | “I’m never going to find love. I’m destined to be alone forever.” |
| Magnification and Minimization | “I know I aced the interview and got the job, but I stumbled on one question. They probably regret hiring me now.” |
| Emotional Reasoning | “I feel anxious, so something bad must be about to happen.” |
| Should Statements | “I should have known better than to trust him. I’m so stupid.” |
| Labeling and Mislabeling | “I made a mistake on this report, I’m such an idiot.” |
Sometimes our thoughts trick us into believing things that aren’t true, like when we think nobody likes us or we’re not good enough. These thoughts can make us feel sad or upset, even if there’s no real reason to feel that way. But if we learn to recognize when we’re having these kinds of thoughts, we can challenge them and see things in a more positive and realistic way. It’s like taking off the glasses that distort our vision, so we can see things clearly and feel better about ourselves.
How do I create a Thought Log?
So here’s an example of how you can create and keep an thought log in order to track your automatic cognitive distortion thoughts:
| Activating Event | Automatic Negative Thoughts | Type of Cognitive Distortion | Consequences of Feelings | Balanced Alternative Thoughts |
|---|---|---|---|---|
| Got a C on a math test | “I’m so stupid. I always fail at math. I’ll never be good at it.” | All-or-nothing thinking, Overgeneralization | Feelings of hopelessness, anxiety, and low self-esteem | “I struggled on this test, but I’ve done well in math before. Maybe I need to ask for extra help and practice more. One bad grade doesn’t define my abilities.” |
| Friend didn’t respond to text | “She must be mad at me. I must have said something wrong. She’s probably talking about me behind my back.” | Mind-reading, Fortune-telling | Feelings of anxiety, self-doubt, and paranoia | “Maybe she’s busy or didn’t see my message. It’s okay to reach out and ask how she’s doing. It’s not healthy to assume the worst without any evidence.” |
| Didn’t get invited to a party | “No one likes me. I’m such a loser. I’m always left out.” | Overgeneralization, Personalization | Feelings of sadness, worthlessness, and social anxiety | “It’s disappointing not to be invited, but it doesn’t mean I’m unlikeable or a loser. Maybe they just couldn’t invite everyone. I can still have fun and do something else with friends.” |
I truly believe using a thought log to identify cognitive distortions can make a huge difference in our mental health. It’s like having a superpower to detect negative thoughts and stop them in their tracks. It takes practice and patience, but the more we use it, the easier it becomes. After all, we are not our thoughts, and we don’t have to believe everything that pops up in our minds. By learning to recognize and challenge cognitive distortions, we can break free from the cycle of negativity and live a more balanced and fulfilling life. So, let’s give it a try and see what positive changes we can create in our minds and in our lives.