What is Cognitive Behavioral Therapy (CBT)? How Does Cognitive Behavioral Therapy Work?

CBT Exercises

You can improve your mental well-being on your own by following a few simple tips. CBT requires that you see a licensed therapist frequently. Here are five things you can do right away. 

1. Actively participate in problem solving

Take specific steps to make the most of an uncomfortable situation. Take charge of your own life to gain a greater sense of control. You will also be more resilient in situations like illness, unemployment or the loss of someone you care about.

Solution Steps:

• • Determine your problem orientation: your perspective, your attitude towards the problem.
  • Describe the problem(s). Be specific and concise.
  • Consider all possible solutions and then evaluate them.
  • Take the right action using your previous steps.

1. Rephrase Your thoughts

Before negative behaviors are exhibited, it is important to disrupt the negative thought patterns. You may be caught in a cycle of negative emotions, destructive thoughts and destructive behaviors if you suffer from depression.

Break this feedback loop. It’s time to stop ruminating in your mind. Take nothing at face value. Consider what you’re thinking, and remember that thoughts are only thoughts. You will then be able stop your negative thinking patterns.

Restructure your thoughts with these steps:

• • Create a journal of your thoughts and feelings throughout the day.
  • Record automatic thoughts.
  • Score the intensity of each emotion from 0-100. (There are usually multiple emotions, and not all emotions are equally intense.)
  • Make notes about your feelings after the experience.

1. Break your tasks into smaller steps to make them easier to manage

Breaking down seemingly impossible tasks into smaller pieces will help you to achieve your goals. You can make significant progress by focusing on small victories instead of the problem as a large task. Once you start, you will be surprised at the progress that you make.

1. Create a new activity schedule

You can try new behaviors and activities. Slowly increase your frequency of performing the new behavior/activity. You may find that you are able to take on more responsibilities and break out of the shell. This could be good for your overall well-being. This includes anything that requires new activities and responsibilities, such as learning a new skill, taking part in a fitness program, or volunteering.

1. Practice Mindful Meditation and Relaxation Breathing

Regularly meditate. By connecting to the moment, you can disconnect from destructive or obsessive thinking. You can silently reflect on your feelings, thoughts, and senses in the present moment, without judging. You should be aware of what you are thinking, but not force it. Let your thoughts go and concentrate on the moment.