CBT may sound like a foreign and uninspiring clinical term, or you might be a student of everything psychology (like me!) and love to talk self-help. Totally fine if not, I’m glad you ended up here!

1. What is your internal dialogue?

We all have an inner dialogue that we have developed. Many of our repeating negative thoughts stem as far back as childhood. An internal dialogue refers to the way we talk to ourselves. It’s amazing to realize how much we can stir up our own emotions with the thoughts, questions, and fears we allow to run wild in our minds. Psychiatrist Aaron Beck first observed this in the 1960’s, and it led him to invent CBT.

How would you rate your internal dialogue? Is it helping you or hurting you?

2. What automatic thoughts and dysfunctional assumptions do you have?

Automatic thoughts is a term invented by CBT creator Aaron Beck, which refers to the emotion-filled thoughts that pop into your mind.

Negative automatic thoughts are a clear illustration of how thoughts and feelings are linked.

Since it’s easy to forget that negative thoughts are often not realistic or helpful, being able to identify them is a process that can be learned through CBT.

Dysfunctional assumptions are like rules we make for ourselves. The belief that you have to perform well at all times in order to be accepted, for example, can lead to positive results most of the time, but also sets rigid and impossible standards. As Ben Martin, Psy.D on PsychCentral explains, “if something happens that’s beyond their control and they experience failure, then the dysfunctional thought pattern may be triggered.” 

Dysfunctional assumptions are meant to protect us from failure or rejection, but often, just the fear of not measuring up to our expectations can cause unhealthy levels of anxiety.

CBT helps address these unhealthy assumptions and change our automatic thought patterns. 

3. Are you willing to do the work in a problem-focused and practical way?

CBT is a great option if you’re looking for a problem-solving approach and are willing to commit to doing practical assignments yourself.

This type of therapy works best when you can identify a specific problem you want to work on, such as anxiety and panic attacks, depression, relationship issues, or post-traumatic stress disorder.

CBT requires active involvement and willingness to work towards reaching your goals.

Successful CBT typically requires “homework” to be done between sessions, such as tracking incidents that trigger anxiety. Practicing exercises to help cope with problem situations is another homework assignment you might be asked to do between sessions.

Taking responsibility for the principles being learned and putting them into practice is key for CBT to be effective. 

Think CBT may be the solution for you? 

Start by answering the previous 3 questions.

Remember, self-care isn’t selfish, so take the first step to help yourself into a better headspace.

Leave me a comment if you found this helpful!

~Dani