Therapy Approaches
Thought-stopping technique
The thought - stopping technique is a powerful CBT tool. When negative or intrusive thoughts start to spiral, it's essential to interrupt them. First, become aware of the pattern of these unhelpful thoughts. For example, if you constantly think "I'm not good enough" in various situations, recognize when this thought pops up. Then, use a loud mental "stop" command or even say "stop" out loud if possible. This sudden interruption breaks the chain of negative thinking. After stopping the thought, replace it with a positive and realistic affirmation, like "I have strengths and I'm working on my weaknesses."
A peaceful scene
Behavioral activation
Behavioral activation focuses on getting you engaged in positive activities. Start by making a list of things you used to enjoy or activities that might bring you a sense of accomplishment. It could be as simple as going for a walk in nature, reading a book, or cooking a new recipe. Schedule these activities into your day, even if you don't feel like doing them at first. As you start engaging in these positive behaviors, your mood often begins to lift. This is because the act of doing something pleasant stimulates the release of feel - good neurotransmitters like dopamine, and it also gives you a sense of control and purpose in your life.
Cognitive restructuring
Cognitive restructuring is about challenging and changing negative thought patterns. Begin by identifying your automatic negative thoughts. For instance, if you think "I'll never succeed at this job" when faced with a new task. Then, analyze the evidence for and against this thought. You might find that you've completed similar tasks in the past with some level of success. Replace the negative thought with a more balanced and realistic one, such as "This task is challenging, but I have the skills and experience to give it my best shot." Through repeated practice of cognitive restructuring, you can gradually rewire your brain to think more positively.
