Cognitive Behavioral Therapy: Shift Stinkin’ Thinkin’
Cognitive Behavioral Therapy (CBT), established in the 1960s, continues to be a key therapeutic approach today. This theory suggests that emotional disturbances originate from our thoughts, which then influence our behaviors. Visual representations of this theory often feature a circular diagram that starts with thoughts, particularly negative thought patterns or critical thinking. These thoughts lead to emotional states, culminating in behaviors that reflect those emotions. For instance, consider the scenario of encountering a dog. If you've had positive experiences with dogs before, you might think, “What a cute dog,” which could generate feelings of happiness. This happiness may prompt you to approach and pet the dog, illustrating the behavior. Conversely, if you had a negative experience with dogs, your thought process might shift to, “What if that dog attacks me?” This could create feelings of anxiety, potentially causing you to leave the area quickly.
The principles of Cognitive Behavioral Therapy (CBT) are extremely beneficial and provide an excellent foundation for understanding our influence on emotional outcomes. Recently, while working with a client, I embraced the CBT approach and introduced a minor adjustment. I crafted a straightforward three-step plan that appeared to help him shift some entrenched cognitive patterns. We started by analyzing the thought, then shifted to expressing gratitude to identify the positive elements of the situation, and finally created a practical action plan. This process aligns with the CBT model of thought, emotion, and behavior. Analyzing the thought fits within the cognitive aspect, expressing gratitude impacts the emotional experience, and developing an actionable plan modifies the behavioral component.
Thought: Is the thought helpful?
The first step in my adapted CBT approach is to evaluate, “Is this thought useful?" We often find ourselves ruminating on thoughts excessively. It’s crucial to pause and consider whether that rumination is actually beneficial. For example, consider the thought, “I’m not satisfied with my career or financial situation.” At first glance, this thought may seem constructive as it points to an area for improvement. However, if the thought shifts to, “I’m a failure for not earning what my peers do, and I’m foolish for being stuck in my current role," it becomes counterproductive. This negative framing does not serve us well. In this initial step, focus on the constructive aspect of your thoughts. Remove any self-judgment and criticism.
Find Gratitude
Once you've identified constructive thoughts, focus on cultivating gratitude. Referring back to our previous example about career and finances, gratitude may stem from simply having a job or from the desire to initiate change. Additionally, by comparing ourselves to others, we can find gratitude, as such reflections may motivate us to seek improvement. Another way to express gratitude is by recognizing that your current position reveals what you don’t want, helping you clarify what you truly seek.
Make an Actionable Plan
Finally, develop an actionable plan for your goals. What small action can you take to improve your current situation? In terms of career and financial challenges, this could mean updating your resume or looking into job openings. Alternatively, it may involve consulting a financial advisor or setting up a budget. A key element of an effective plan is making sure that the actions you choose are both small and feasible for you to accomplish. It's vital that your strategy is realistic.
It's quite common to encounter negative thought patterns or what some call 'stinkin’ thinkin’. Use the steps outlined above to assist in overcoming this sticky mindset and progress towards growth.