When you are feeling anxious, stressed out, hopeless, overwhelmed or down, there is some hope. While these feelings can very quickly overtake you if you’re not careful. Here are 2 simple Cognitive Behavioral Therapy (CBT) based technique that can help face your fears and anxieties.
The first activity is to dispute negative thoughts. Here are some questions to help in this stage of the of the A.B.C.D. Method:
1.What’s the worst that could happen? 2.How likely is it to actually happen? 3.Even if the worst DID happen – how could you cope with it?
This last question begins the process of the second CBT intervention, facing your fears:
Planning out each step, is an essential part of this intervention. The key is to break the fear down into numbered small steps. CBT Therapists often help the client to place the most frightening action steps at the bottom and the least frightening at the top of the list.
Next the clinician helps the client work through their list, taking each step in the order listed. The client only moves to the next step when they have really achieved the previous one.
While important, merely achieving a step once is not enough. Clients must keep going over each step until they are confident and comfortable achieving this step. The counselor helps the client achieve progress and congratulate/encourage the client in their success. Celebrating every achievement – even the seemingly small ones, will help to build your confidence in the face of the fear.
As the client works through the list, they’ll begin to notice strength growing and fear diminishing. It might feel uncomfortable but it’s worth it.
If you like these types of activity, check out AlexanderDolin.com for more activities like these.