How to Use Cognitive Therapy

Milton wrote that "the mind is a place in itself. It can make a heaven out of hell and a hell out of heaven." Cognitive therapy seeks to help people use the power of the mind to build a healthier, happier outlook on life. The emergence of programs like "The Secret" and "The Power of Positive Thinking" demonstrate some of the fundamental principals of cognitive therapy and this article illustrates uses of this approach in everyday situations.

Difficulty: Moderate

Instructions

1. Practice metacognition. This is the ability to think about thinking. Trace your thought patterns by linking a current thought to the previous thought. Record how your thoughts develop and how they progress.

2. Link thoughts to emotions. Feelings can be used as guides that help identify destructive thoughts. People who use cognitive therapy effectively make a conscious connection between thoughts and feelings. For example, a person who feels anxious at social functions may link the anxiety to they way he thinks about the situation.

3. Identify negative core beliefs. Eventually, thoughts lead to a belief system. Cognitive therapy seeks to change beliefs that are damaging. For example, "I'm shy" is a core belief that interferes with a person's ability to feel comfortable in social situations.

4. Identify behavior connected with the core belief. Thoughts and feelings lead to actions. The person who identifies herself as shy feels anxiety at social situations, making her avoid interaction with others.

5. Experiment with healthier core beliefs. The person that thinks of himself as shy would practice "I'm outgoing" instead. Follow the thought patterns that suit the new belief and follow through with the appropriate behaviors.

6. Focus on the positive. Concentrate on your achievements, your good qualities and your healthy relationships. Recognize and record your progress with cognitive therapy.

Tips & Warnings

• Take inventory of things you are thankful for.
• Question your negative thoughts.
• Focus on the outcome.

Resources

• Academy of Cognitive Therapy

[BarryWaite]

on 12/8/2007 TammiR, Not sure if you are interested but I've been using Emotional Freedom Technique and it will assist what you have identified in cognitive therapy: http://www.emofree.com/a/?2667 You can download the manual for free. Try it...see if it works for you. Also, I went to Slippery Rock University '87...are you from the Pittsburgh area?

[blescarmona]

on 11/5/2007 Thank you for this very positive article, TammiR! You hit the nail right on the head. I'm a social worker and we use cogntive-behavioral therapy (CBT) as appropriate with our clients. Your insights are really helpful so I enjoyed reading your piece.