How to catch, check, and change your negative thought loops in 3 easy steps
Expert therapists made this best-selling notebook to make Cognitive Behavioral Therapy easy to practice for real results you can feel from the first entry.
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Catch what's going on
When you start to feel that familiar but uneasy feeling, take a beat and reflect on the situation that may have caused this. Then, note down the thoughts going through your mind, and identify the feelings you're experiencing.
Check the automatic thoughts
Take a look at the thoughts and feelings you wrote down, and try to notice the cognitive distortions or thinking errors that have taken form. If you ever feel stuck, there's a handy list of Cognitive Distortions with examples of each in the back of the book to help you out.
Change your thinking for the better
Based on the thinking traps that are taking place, reframe your thoughts. This is a chance to intentionally change the narrative and underlying beliefs behind your automatic thoughts, so you can feel better in the moment and, with practice, over time.
BONUS: Repeat these 3 steps whenever you feel anxious or overwhelmed
Regular practice of CBT can help you reduce your negative thought loops for good. By challenging your negative thoughts, you're developing new neural pathways that, over time, can become your more positive automatic thoughts.
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