any tips on cognitive therapy?

Question

still pretty negative in my mind despite trying cog therapy on switching negative thoughts into positive ones. i just dont seem to be able to do it, despite it sounding so straight forward..any useful tips..i would be grateful.

Answer 1

well first off, your question is full of negativity. Nothing will just magically change your thoughts! You need to start filtering your thoughts~ catch yourself and reword them. For instance you said I'm still having negative thoughts, you could reword that to say "I'm having lots of positive thoughts, but I want more" You create your thoughts, you just need to get into a new habit of positive thinking. It seems like alot at first, but trust me it works and its worth it! You can do it!

Answer 2

Perhaps you are expecting too much from CBT.

It isn't clear from your question whether or not you are using CBT as a self help tactic, or whether you also have a Counsellor, but the latter is most likely to be more effective with CBT, as it also then involves an alternative perspective on whichever issues are extant. Although not essential, that can certainly be helpful.

CBT is not as easy or straightforward as some would make it sound, and it is certainly not 'a cure' for anything.

It is however a useful tool that can help you to get a clearer understanding of the nature of problems that are troubling you in some way, to rationalise and where appropriate prioritise the 'real' consequences that have occurred, or are likely to occur as a result of these concerns, and to then examine methods of dealing with these issues in a calm and objective manner.

For the most part, CBT works on the principal that you are subconsciously aware of both the problem and its solution, by discussing the issues openly with a skilled Counsellor, it is to be hoped that you will effectively bring this knowledge or information into your conscious mind and will then be able to find practical resolutions.

If the process is successful, as it often can be, you will in truth have in essense have dealt with the problems yourself, and that will also have a knock on effect with your self confidence in dealing with future issues.

The Counsellor can only facilitate your success by helping you, they cannot do it for you!

Answer 3

I can pretty much identify with you regarding this.
In addition to the other excellent advice you've been given, I recommend you read a book called 'Feeling Good - The New Mood Therapy by David D Burns. It's basically cognitive behavioural therapy in paperback. Best of luck to you.

Answer 4

in my experience, both as client and therapist, cbt is innefective in the long-term - it SOUNDS like a good idea and is easy to 'evidence' (however poorly understood that process is!)
but using thoughts to change feelings is only, at best, half of the story...i'd suggest trying humanistic psychotherapy but, as with cbt and all other therapies, finding a good practitioner is incredibly hard! if you wanna check out the perspective, take a look at rowan's 'the reality game', maybe that'll point you in the right direction...tempted to ask 'counsellor questions' here ( i write emotional literacy programmes and 'downness' is kinda my specialty!!!) but i'm gonna be a good guy and resist the temptation - online counselling sux even worse than cbt!

Answer 5

Lloyd:

With all due respect to the therapist who has responded arguing that CBT is ineffective, I have been engaged in the process for some time and have found it extremely helpful on multiple levels: reducing anxiety, pulling me back from the brink of suicide, allowing me to see and understand myself, my experiences and my history in a whole different and more constructive, balanced, honest and manageable way.

With respect to the specific question you ask - how to turn negative thoughts into positive ones - my suggestion is to break it down into a smaller jump. Instead of trying to go from negative to positive in one fell swoop, move the thoughts from negative to neutral first, sit with that for a while until it makes sense, then move from neutral to positive.

The beauty of CBT is that it's logic-based. In this way, it is rather like Buddhism. You don't need to spin exotic psychological tales or undergo hypnosis to get at underlying truths lurking in the subconscious. You don't have to take anything on faith (except faith in the reliability of logic). You simply need the willingness to sit with your thoughts, however uncomfortable they may be, befriend them, work with them, and neutralize whatever fear they may evoke.

It is acknowledged that CBT is not everyone's cup of tea, and is not equally effective for everyone who engages it. And it must be said: There is no replacement for a good therapist in this process. I have had the very good fortune of having a highly competent therapist working with me on it.

I hope this is helpful, and I wish you well.

Answer 6

Hey Lloydie.
Try a NLP technique (Neuro-Linguistic Programming)
Walking in someone elses shoes.

Find a positive role model someone who acts and behaves how you want to.
This can be someone you know or someone famous.
Then try their body language on for size.
Copy the way they act.
Then try walking the way they walk.
Imagine you are wearing that persons shoes.
Try walking round the room or down the street as if you are treading in their footsteps.
Imagine you ARE that person.

By changing your own physiology, you will change your internal state..how you think and act.

Good luck L

This technique worked for me a treat!

Answer 7

Its usually better when you engage in cognitive therapy with a therapist or psychologist. Sometimes an outside person is able to point out your cognitive distortions and negative thinking better than you are.

Answer 8

The trick is to find something 100% true to combat the negative thoughts with. On your best days, these are things you know in your head but not in your heart. Also, don't use the word "not' (i.e. "I'm not stupid") b/c it still enters "stupid" into your consciousness. Try to find words that "pop" for you. Consistency is incredibly important. It's also very important that you don't beat yourself up for messing up, forgetting, or otherwise being imperfect. It's about progress, not perfection. And you are progressing and working towards better well being every day!

Answer 9

I've been advised to read the book "Mind over Mood" by my CPN. He can't recommend it enough. Haven't tried it yet but I'm ordering one on Amazon after this.!

I hope you find what you're looking for. Good Luck.