What are some effective CBT exercises I can try?

What are some effective CBT exercises I can try?

Cognitive Behavioral Therapy (CBT) exercises can help you manage your thoughts and emotions. Here are a few you can try: 1. Thought Record: Write down negative thoughts and challenge them. 2. Behavioral Activation: Schedule activities that bring you joy. 3. Exposure Therapy: Gradually face your fears in a controlled way.

How do I do a Thought Record?

To do a Thought Record, follow these steps: 1. Identify a negative thought. 2. Write down the situation that triggered it. 3. Note the emotions you felt and rate their intensity. 4. Challenge the thought by asking for evidence for and against it. 5. Replace it with a more balanced thought.

Can you give me an example of a negative thought?

Sure! An example of a negative thought could be: "I always fail at everything I try." This thought can be challenged by looking at past successes and recognizing that failure is a part of learning.

What if I struggle to challenge my thoughts?

It's common to struggle with challenging thoughts. You can try discussing them with a trusted friend or therapist, or use prompts like, 'What would I tell a friend in this situation?' to gain perspective.