CBT, AT's and Other Acronyms To Fix Your Attitude

Picture this:

You walk down the street and see a colleague, Sally, walking in the opposite direction. You believe she sees and recognizes you, but when you wave and say hello while passing by she does not respond and continues on her merry way.

How would you feel - mad, glad, sad, or afraid? What is the first thought that would run through your mind?

Cognitive Behavioral Theory (CBT) states that all emotions come from the things we think (and believe) about any given event in our lives from seeing a puppy to being fired from a job.

Emotions can be broken down into 4 main groups:

Mad, glad, sad, afraid.

Is it unfair that she ignored you when you have always treated her well?

Are you worried that you may have done something to offend her?

Do you wonder whether she was ever really your friend at all?

Or were you're in a rush and never really liked her anyway?

In the estimated 14-16 hours that you are awake, which would you prefer to feel most often? Do you? Does the way you feel negatively impact how you function at work, school, or with friends?

Depending on the first "automatic thought" (AT) you think, you will feel differently about a situation. That is why two people can have very different reactions to the same event. The premise of CBT is that it is possible to change the way you feel about the things that occur in your life by changing the automatic thoughts you have. Granted, this is easier said than done. Automatic thoughts can not only be difficult to identify, but they are AUTOMATIC - which means they're your knee jerk reaction.

One of the most effective ways to start this process is to first be able to identify your automatic thoughts and what they are triggered by. There are two ways to go about doing this: look back at the past or stay in the present.

Think back to the last time you were angry, anxious, or felt sad about something. What was the event or situation that triggered those feelings. What do you remember was the first thing you thought about in that situation. Is there another explanation or were you over reacting? Looking back at the past can give you the opportunity to think of alternative ways to handle situations better next time, as well as give you the opportunity to practice new ways of thinking that may lead to a happier life.

It is also helpful to stay in the present - you notice that you're suddenly feeling anxious. You're breathing harder, your chest feels tight, palms sweaty, stomach is jittery, your heart is beating too fast... What triggered this feeling? What was going on around you around the time you noticed the anxiety and what was going through your mind?

Identifying our triggers and automatic thoughts enables us to have a better understanding of what is going on and give us a clue as to what direction we can take to resolve these challenges.

Keep in mind that feeling angry, sad, or worried in some cases is normal and healthy. We have the ability to experience these feelings for a reason. However, when they interfere with our day to day functioning and our overall sense of happiness it means that something isn't right!

Below are some helpful worksheets that can be used to start the process of identifying automatic thoughts. It may take time, but don't give up!

As always, seek the advice of a professional if you're unable to manage on your own. Verbal therapy will give you a trained professionals advice and expertise. A therapist can be used as a sounding board and provide a safe, judgement free place for you to begin the journey to a happier life. Changing your perspective and choosing happiness takes hard work and a lot of practice, but it is possible; after all, every second we have is an opportunity to change.

#CBT #mentalhealth #therapy #change