Managing Your Moods with CBT

Cognitive Behavioral Therapy (or CBT) can be a wonderful tool for managing anxiety, depression, substance use, eating disorders, and anger. It is based on the idea that our feelings are determined by our thoughts and actions, and focuses on challenging negative thoughts.

CBT is often illustrated with a triangle. Imagine that outside the triangle is an event. This event triggers our thoughts (the first point on the triangle), which leads to our emotions, and results in our actions. These actions alter the situation and the cycle begins again.

Often the thoughts that come to mind are not helpful; these are called automatic negative thoughts. Imagine that you text someone and they don’t respond. You may think they are ignoring you or in danger. This prompts unpleasant feelings and you may respond by repeatedly calling.

However, if you replace those thoughts with more helpful, realistic ones you will experience different emotions and make different choices. For example, reminding yourself that perhaps they are in a meeting or on the phone may help you feel less anxious and wait before calling.

CBT begins with identifying the negative thought patterns that you are using. Although there are endless negative thoughts we may have, they tend to fall in very traditional categories. Some of those include overgeneralization, labeling, and disqualifying the positive. 

The next step is to challenge those thought patterns and replace them with helpful thoughts. Often this can be done by asking yourself a series of questions such as “Am I looking at all the evidence?” or “What would I tell a friend or loved one if they were thinking this way?”

Sometimes you may find yourself falling into the same thought patterns over and over again. The solution for this is to dive deeper and explore your core beliefs. These are the thoughts that we have become deeply held beliefs, such as “No one loves me.” or “I’ll never succeed.”

Often our core beliefs are formed in childhood and adolescence. Uncovering these allows us to begin challenging them and replacing them with truthful, helpful beliefs. As a result we will notice fewer automatic negative thoughts and an improvement in our feelings and actions.

Once you have identified more helpful thoughts and beliefs, you must internalize them. This takes time. The solution is regular practice. This could include posting positive thoughts on your mirror, setting them as reminders on your phone, or meeting with a therapist.

By utilizing CBT you can improve your mood, manage your negative thoughts, and even improve behaviors and habits. Whether you begin with using a CBT workbook at home or seeing a therapist, focusing on helpful thoughts and positive core beliefs can help you unlock your best life.