CBT for anxiety, depression, insomnia, phobia and weight loss
What makes you happy or unhappy, anxious or carefree does not depend so much on the things that happen to you, but on how you respond to those things.
CBT – Cognitive Behavioural Therapy – changes the way you respond to what happens by looking at your thoughts (cognitions) and your behaviour. Very simply, the idea is that the way you think affects the way you feel – and the way you feel affects the way you behave. There are a number of different ways to use CBT. Some are quite formal, involving noting down your thoughts, and how much you believe them. You might be asked to list other ways that it’s possible to think about what’s happening. Many clients find it helpful to use this approach by working together with their therapist, until they get the hang of it.
There’s another way to approach CBT, which is perhaps a bit easier to try on your own. This is to get into the habit of questioning your thoughts rather than just accepting them and assuming that they’re correct. The reason this is helpful is that many of your thoughts are just habits. You always find yourself thinking the same things in certain situations. CBT will teach you to check that those thoughts really do reflect what’s going on.
Ask these questions when you feel upset, anxious, angry, jealous or unhappy
You should ask yourself these questions when you start to feel frustrated, anxious, upset, irritable, sad, angry – or any of the negative motions which can arise from misunderstandings about what is going on around you. If you can make using these questions a habit, you can avoid so much of the anxiety, stress, depression and other emotional problems you may be feeling at the moment, by taking a proper look at what is actually happening, rather than habitually interpreting things in a negative or unhelpful way.
How much do I REALLY believe what I’ve just said (or thought)? This is a good question to ask when you say things such as “I can’t stand it when…..” or “this is unbearable” or “this is the worst I’ve ever felt” or “I have really GOT to have some chocolate” “Eating this will make me feel better”. Try and score this out of 100 – this way, you can monitor your progress as you begin to change the way you think about things.
List of CBT Questions
What false beliefs might I have about things?
Are my thoughts being affected by my strong feelings?
What am I ignoring or telling myself is unimportant?
Am I looking at this in all-or-nothing, purely black and white terms? (and, if I am, what is a more realistic way of thinking about this? To what percentage do I REALLY think this is true or likely?)
What might I be wrongly assuming about other people and what they are thinking or feeling?
Am I jumping to conclusions? What conclusions am I jumping to? What other explanations might there be for what’s just happened, rather than that conclusion?
What might I be over-generalising about?
What if anything am I trivialising or discounting?
What if anything am I exaggerating or getting out of proportion?
What unreasonable demands or expectations am I imposing on myself? Or on other people?
What am I taking too personally – is what that person just said really directed at ME or is it more aboutTHEIR general attitudes and beliefs?
Am I contradicting myself?
Have I checked that there is evidence for things which I take for granted?
Am I being illogical?
Who if anyone am I blaming excessively?
What’s the evidence that what I’m thinking is true?
Make Asking These CBT Questions Habit
It may take a little time to get into the habit of asking these questions, but very soon they themselves become a habit, helping you to overcome problems with anxiety, stress, and depression, phobias andinsomnia,then please get in touch.
Hypnosis in south Manchester
The therapists at Manchester Hypnotherapy have over 45 years of experience in treating insomnia, anxiety. They are expert in teaching relaxation techniques and self-hypnosis. If you are looking for anxiety treatment, or want to find a hypnotherapist in south Manchester to help stress and anxiety, emotional problems, tinnitusor low self esteem, get in touch.
Go to any of the independent websites which list and review hypnotherapists (for example www.freeindex.co.uk – Google also displays reviews) and you will see the excellent results which the Manchester Hypnotherapy team have achieved. I
Hypnosis and hypnotherapy in Didsbury, Manchester. Convenient for Chorlton, Altrincham and Bowdon, Gatley, Cheadle, Stockport and all areas of south and central Manchester.