David Bonham-Carter
Life Coaching
Bristol, London, UK & International
Tel: 0117 230 3119 (UK) or +44 117 230 3119 (International)
CBT Techniques to Beat Negative Thinking
Discover How Cognitive Behavioral Therapy Techniques Can Help You to
Deal with Negative Thoughts and Problem Situations
Deal with Negative Thoughts and Problem Situations
What is Cognitive Behavioral Therapy?
Cognitive Behavioral Therapy (CBT) is a counselling or coaching model for helping people to deal with emotional difficulties or make practical changes in their life. It has been used successfully to help people suffering from stress, anxiety, depression and other difficulties. It can also be used if you have a negative mindset to help you think differently.
It rests on the view that how we think influences how we feel and how we act.
Thus if your mind is continually filled with negative thoughts, it is likely that you will feel stressed, anxious or depressed and you may well also find it difficult to act in positive constructive ways.
CBT works by looking at the negative thought patterns you are getting into and helping you to put them in perspective or balance them in a rational, sensible way.
Step by step you are shown how to think in a different way and you are also encouraged to test out ideas in practice so that you can see what works for you to help you feel better and act more constructively. Of course if anything doesn't work for you, you can review it or change it. The model gives you the opportunity to try things out and work out the types of behaviour and thinking which are most productive for you. It also gives you guidance about the types fo thinking patterns which can lead to difficulties and how to deal with each type.
What is the Difference Between CBT and Psychoanalysis?
CBT is very different from psychoanalysis (in fact both of the people who are seen as founding influences in CBT, Albert Ellis and Aaron Beck, devised their ideas partly because they saw that psychoanalytic techniques were often not effective and not validated by research evidence!).
In CBT you are not encouraged to undergo endless sessions of therapy to persuade you that all your problems are due to some complex, such as an Oedipal complex! Your dreams are not analysed to look for hidden symbols and meanings!
CBT involves looking at your thoughts in real situations with common sense interpretations and evaluations of whether they are accurate. An example of a CBT method of analysis known as the ABC Model is given below.
The ABC Model
The ABC Model is one approach used in cognitive behavioral therapy to help you analyse your thoughts, feelings and actions. There are different versions of the Model but in the example below I use the common formula whereby in the acronym 'ABC', 'A' stands for 'Activating Event', 'B' stands for 'Belief' and 'C' stands for 'Consquences' (Emotional and Behavioral):
Example of the ABC Model:
Activating Event: I email a friend to suggest we meet in the evening. The evening comes and she has not responded.
Belief: She is usually reliable. I must have offended her so she's ignored my email.
Consequences: I feel anxious (Emotional Consequence) and I decide not to contact her again and wait to hear from her instead (Behavoural Consequence).
In this example, using CBT techniques you could:
- Examine your belief to look for alternative explanations
- Assess their reasonableness
- Decide whether to try thinking and acting in a different way
- Try out your new way of thinking and acting and assess the results.
Thinking Errors
In the example above I would be committing what is known as a 'thinking errror' of 'Mind Reading' - imagining what another person is thinking when the evidence for that belief is quite limited.
Some other thinking errors that most of us commit from time to time are:
Catastrophising or Fortune Telling - where you tend to expect the worst, whether or not it is actually likely to happen;
Over-Generalising - Thinking or claiming that things always or never happen a certain way and forgotting about the exceptions;
Emotional Reasoning - Letting your emotions determine how you act without reflecting on practicalities or considering reasonable information that might be helpful to decision making;
Excessive Self Criticism - Continually putting yourself down (often more than you would others);
Making Demands - Using the language of 'should' or 'must'. The world and others do not always obey this type of command!
Only Noticing or Remembering Negative Aspects - Forgetting good features or developments and continually focusing on those things which don't go so well!
CBT provide a variety of techniques which you can use to adjust and balance your negative thinking patterns and deal with each of the thinking errors described above.
CBT Techniques to Beat Negative Thinking -
An eBook Guide to Helpful CBT Techniques
CBT Techniques to Beat Negative Thinking by life coach David Bonham-Carter is an informative and practical introduction to the ideas and uses of CBT, containing clear instructions and helpful exercises. The book is divided into 7 Sections covering different aspects of CBT. Each section includes practical exercises showing you how to use the CBT techniques that are described and there is an Appendix where 24 practical exercises are collated together for your easy use. Examples are included where appropriate to show you when the techniques might be useful and how to use them.
The topics covered by the different sections of the eBook and the CBT exercises in the Appendix are listed below:
CBT Techniques to Beat Negative Thinking
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About the Author
CBT Techniques to Beat Negative Thinking is a practical book written by life coach and author David Bonham-Carter who specialises in the use of CBT and other sensible techniques to help people deal with negative thinking patterns and address difficulties such as:
- Self esteem and confidence issues
- Stress, anxiety and assertiveness
- Life change and motivation issues
- Relationship and communication difficulties
Who is the Book for?
The book provides useful practical techniques and ideas for anyone who wants to learn esssential ideas of CBT and exercises which can be helpful in dealing with a range of problems that involve negative thoughts such as:
- Stress
- Anxiety
- Low moods
- Difficulties in making decisions
- Lack of motivation
- Worries about what other people think of you
- Doubts about your own abilities.
The book is helpful both for individuals who want to learn about effective techniques for dealing with stress and negative thought patterns and for practitioners in coaching, counselling or related fields who are interested in learning useful CBT exercises and ideas.
As well as featuring the welll known ABC Model mentioned above for helping clients to work through emotional difficulties, the book also presents in a clear and helpful way many specific ideas for dealing with negative thoughts and problematic situations, including David Bonham-Carter's own CBT STAR Model problem solving technique for dealing with situations where similar anxious thoughts seem to recur.
The book is practical in style and easy to follow. The exercises in the Appendix are set out in a simple usable way. As you read the individual sections in the book you are given references to the relevant exercises which you can start to work through to take control of the issues and worries that you have.
There is also a useful introduction to general lifestyle issues that can help in managing stress and anxiety in Section 4 and Section 6 discusses how to identify and deal withcore beliefs - deep rooted beliefs about yourself or the world which may be contributing to your negative thoughts and feelings.
The book ends with a section answering some common questions that people often have when struggling to make or implement effective changes.
CBT Techniques to Beat Negative Thinking - Purchase Price
The cost of the Guide including all the practical exercises is now just $9.99! It is available online for immediate download in PDF format.
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