Introducing Cognitive Behavioural Therapy (Introducing...) by Foreman Elaine Iljon & Pollard Clair

Author:Foreman, Elaine Iljon & Pollard, Clair [Foreman, Elaine Iljon]
Language: eng
Format: mobi, epub
ISBN: 9781848313231
Publisher: Icon Books UK
Published: 2011-08-03T21:00:00+00:00

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Breaking habits is hard, so celebrate successes as you go along.

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H – Held back: watch out for negative thoughts

Remember the thoughts we identified which might be holding you back? Watch out for your mind ambushing you with these as you go along. These can be as automatic as the habit itself. Telling yourself, ‘I’ll never do this. It’s too hard. I’ve always failed before.’ won’t help you to reach your goal. Raise your awareness of these thoughts. When you notice them starting to creep into your mind, let them go. Try instead to visualize yourself changing your habit. What will you look like when you have done it? Visualize the attractive, well-shaped nails you might have, or the way in which your partner will smile when noticing your perfume or aftershave, instead of the smell of smoke. Anna-Maria found it helpful to tell herself ‘I am not a smoker’ – she wrote it on the front of her work diary and found herself looking at it and repeating it whenever her habit threatened to drag her back in.

I – Invite support

Ask people around you (those whom you trust to be supportive) to help boost your efforts. Agree in advance with them what they will (and will not) do. Perhaps they can point something out to you when you don’t notice you are doing it. Maybe they can help with rewards after an achievement. Watch out for problems here, though. There is no point in asking anyone to point out when you are picking at your skin if you are going to shout at them for doing so.

J – Juggle things around

Replace bad habits with better ones. Find something else to do with your hands instead of picking, scratching or pulling. Eat or drink something different. It can be much easier to replace a particular behaviour with another rather than simply doing nothing.

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