Cognitive Behaviour Therapy by Joseph Avy;

Author:Joseph, Avy; [Joseph, Avy]
Language: eng
Format: epub
Publisher: John Wiley & Sons, Incorporated
Published: 2022-03-24T00:00:00+00:00

START WITH YOUR IMAGINATION

There are many ways of using your imagination to strengthen healthy beliefs and weaken unhealthy beliefs. It is more effective to imagine the negative or worst‐case scenario first before you move on to positive thinking.

A healthy belief cannot be strengthened without first imagining yourself dealing with the negative scenario in a healthy way and without damning yourself.

Imagining a healthy response to a negative event – healthy belief

Your first task is to vividly imagine yourself responding healthily to not getting what you want.

Write down your goal and healthy belief.

Sit or lie down.

Close your eyes.

Breathe in deeply, hold it for three or four seconds and then breathe out gently. Repeat a couple of times.

Imagine a scenario or a scene where your healthy desire is not being met. Imagine this as strongly as you can for maximum emotional discomfort. If you are imagining the worst‐case scenario then you will feel discomfort. This is natural. It means you have hit the target of your fear.

While imagining the worst‐case scenario, start reciting your healthy belief forcefully and energetically.

Continue to imagine the negative event and recite your healthy belief until you notice a positive change to your emotions.

Open your eyes.

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