Cognitive Behavioral Therapy Techniques that Work
STEP 4
There are cognitive behavioral therapy techniques that can help you as you begin to challenge yourself.
Many people find this step the hardest step to conquer. This is
not surprising since it is all about stepping out, facing your fears
and learning to conquer them.
People with anxiety and phobias find it particularly difficult to face their fears, while people with
depression find it difficult to do what they have no energy or desire to do.
Cognitive behavioral therapy is a method of learning how to talk to yourself properly while stepping out
and facing the activity that you dread. It is using both mind and body together and it has been shown
to be most effective
in conquering these types of disorders.
In all truthfulness, this is hard work! Probably some of the hardest work you will ever do on yourself.
Although some may feel it is entirely impossible to do it, I assure you
that you can and will do it if you do it in small steps and use positive self-talk along the way.
What Do I Say To Myself?
When facing difficult situations, such as facing a fear or forcing yourself to challenge your depression, it is important to repeat
positive, truthful affirmations that are based on what you are dealing with. In
step 2, you learned
positive thought replacement methods.
Hopefully, you have worked this step enough to know how to replace your scary, unwanted thoughts and have already become
accustomed to using many of them
on a daily basis.
How Do I Challenge Myself?
No matter what you are challenged with, sometimes it is most effective to take small steps at first. This means to slowly
desensitize yourself to your challenged situation. You must know that when you challenge yourself you may feel more stress or anxiety
in the beginning.
It is also not uncommon to have panic attacks when facing your challenges. Be sure you understand
panic attacks and positive thought
replacement before taking those first steps.
For more on baby steps visit
Overcoming Agoraphobia for tips on how to
approach situations that you have previously avoided.
Learn Relaxation Breathing
Do not forget that proper breathing is important. It has the ability to help calm you down and keep your
stress under control. It can also help prevent extreme anxiety and panic
sensations. A simple
breathing technique can have profound effects
on your body and your ability to relax.
Step 4 Actions:
1. Take time each day to practice relaxation breathing.
2. Plan a daily event you can do that will help you face your challenged situation. Remember, you get to pick how little or how much
work you want to put into this. You are in full control over yourself and your comings and goings. Do something even if it's small and then slowly increase
your activities as you see fit. Just be sure you are challenging yourself
and when you are done, you quickly affirm yourself and your efforts!
3. Keep working on changing your diet to include foods that will support your body during this time (Include
natural supplements if necessary).
4. Spend approx. 10-20 minutes each day on your choice of
isometric or
progressive muscle relaxation exercises.
5. Spend 20 minutes each day on aerobic or strength and toning exercises. These exercise the heart as well as the muscles
in your body. They
also help burn up the excess adrenaline and negative stress hormones
that are there.
6. Write in a journal each day (preferably before bedtime). Don't pressure yourself, just write whatever comes to mind. Use the
Journal Entry Worksheet if you don't have a journal.
7. Do the Positive Thought Replacement worksheet at least once a day. If your thoughts are running rampant and
you are going through
a particularly hard time, it helps to do this worksheet as many times possible throughout the day. As silly as this feels,
it's a very important activity that will make a big difference in your
recovery.
8. If you are struggling with obsessive thinking, take the time each day to practice
visualization
exercises and thought stopping exercises.
9. When you understand how to practice cognitive behavioral therapy techniques and have actually started
a daily routine of it, move onto
Step 5.
Do not move forward until you are ready!
Return from Cognitive Behavioral Therapy Techniques to Where to Start
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