Cognitive Behavioral Therapy (CBT) is often used by therapists to help people overcome their negative thinking patterns and replace them with healthier, more positive thoughts. By reframing your thinking you improve your mental outlook, which in turn results in more a more positive attitude, behavior and life outcomes. Old, negative patterns of thinking are often rooted in childhood abuse or trauma. CBT helps create new thought pathways in the brain, which help to expand your horizons and create a better future. CBT can help reprogram the negative thinking patterns associated with depression. Lasting results take a bit of time to achieve, so be prepared to commit for a least six weeks.
Let’s take a closer look at a variety of different CBT techniques that you can practice at home…
1. Counteract Negative Thoughts
One effective technique is to write down your negative thoughts. Then take a closer look at them. Now try to look for evidence for and against this thought. Write down the evidence and then write a more balanced thought. When people are feeling depressed they often “dampen” any positive thoughts or good things that happen in their life.
For example, if they receive a large tax refund they may negate it by telling themselves that it’s still not enough money to pay off their debt. Try writing a sentence to counteract the negative thought. The person who received the check may write down that they were able to file their taxes and receive a refund this year, which helped pay down bills.