Week 3
A Guide to the Four Steps in Cognitive Behavior Therapy (CBT) for unhelpful eating episodes.
1. Capture Automatic Thought: Identify thoughts preceding unhelpful behavior
Just as the wind rustles the leaves, our minds stir with thoughts, many of which drift through without us even noticing. In this step, we gently and lovingly tune into these soft murmurs. By capturing these automatic thoughts, we gain insight into what shapes our feelings and drives our actions. It’s about becoming present, listening closely, and understanding our inner dialogue.
2. Label Cognitive Distortion: Permission Thought or Self-critical Thought
Imagine your thoughts as a palette of colors; some shades may be bright and positive while others might be dark and heavy. In this step, we tenderly categorize them. Is it a "Permission Thought" that perhaps gives us a free pass to act in ways that don’t serve our best interests? Or is it a "Self-critical Thought" that dims our inner light? By naming these thoughts, we recognize the patterns and bring awareness to our mental narratives.
3. Challenge Sabotaging Thought: Where is the evidence that this thought is true?
With the gentle inquisitiveness of a child, we turn towards those thoughts that may not be serving our greater good. “Where is the evidence that this thought is true?” we ask with genuine curiosity. We hold our beliefs up to the light, questioning if they stand firm or if they waver. This step is about ensuring our thoughts are grounded in truth, not overshadowed by unfounded fears or doubts.
4. Create New Realistic Thought: Summarize evidence to replace automatic thought
Having explored the landscape of our mind, we now choose the thoughts that best serve our well-being. We take the evidence we've gathered and use it as a foundation to build brighter, more realistic thoughts. Like a gardener choosing the best seeds, we cultivate thoughts that will flourish and nourish our spirit.
Through these compassionate steps of CBT, we learn to navigate our mind's terrain with understanding, cultivating thoughts that uplift and empower.
Action Steps for today:
Begin capturing automatic thoughts. Identify thoughts preceding unhelpful behavior.
What was going through my mind just before I started to feel this way?
Automatic thoughts occur as fast as lightning, like a reflex that we have no control over. One of the purposes of CBT is to bring automatic thoughts into awareness