The Cognitive Behavioral Workbook for Menopause by unknow

Author:unknow
Language: eng
Format: epub
ISBN: 1050418
Publisher: New Harbinger Publications

Taking the Three-Step Approach

You can use the three-step approach for shifting your thoughts to decrease your experiences of anxiety and associated physical distress. As you will recall from chapter 4, step one is to note your thoughts in a particular situation. You’ve already begun taking this step as you recorded your thoughts in the last exercise.

In step two, you identify your unhelpful thoughts or cognitive distortions. That is, you examine your thoughts to see if any represent examples of probability overestimation, catastrophizing, or any other cognitive distortions.

The final step is to consider ways of thinking about a situation that are more realistic or helpful. To help counter your anxious thoughts, you can ask yourself the following questions:

“Based on my own experience, what is the realistic likelihood of this negative event happening?”

“If this negative event did happen, how bad would it really be?”

“What strengths and coping abilities do I have to help me manage this challenging situation?”

“What advice for dealing with this situation would a close family member or friend give me?”

“How would my close family member or friend handle this situation?”

“What is the worst thing that could happen in this situation? How bad would it really be?”

“Is this thought a realistic concern that I need to find a solution for?”

“Is this a helpful way of looking at the situation? Is there another way of seeing things that would be more helpful?”

“Are these thoughts my anxiety talking? If I weren’t anxious, how would I think differently about this situation?”

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