Quick Cognitive Behavioural Therapy Self Help Tip For Worry, Anxiety, Depression

By Alice Boyes, PhD. | Uncategorized

I write a lot on this blog about balanced thinking skills.

The following is one easy experiment to try.

Step 1:

Think about something that causes you worry/anxiety. Pick a specific worry (e.g. how a particular other person might be thinking about you, or something specific you’re worried will go wrong). Pick something that you ruminate about – a worry/anxiety that you have repeatedly. Do this for a few minutes. Ask yourself how you feel at the end of it?

Step 2

Next try thinking about it this way.

For the same worry/anxiety topic – answer the following questions

What’s the worst case scenario/outcome?
What’s the best case scenario/outcome?
What’s the most realistic scenario/outcome?

Ask yourself how you feel now?

Typically the second strategy (a type of balanced thinking) leaves people feeling better.

You can also ask yourself how your typical way of thinking differs from the balanced strategy. Was your usual way of thinking about the issue (What you did in Step 1) to think about the worst case scenario?

Step 3

Look for opportunities when using the 3 questions might be a useful strategy for interrupting worry/anxiety thoughts, and try it out

What’s the worst case scenario/outcome?
What’s the best case scenario/outcome?
What’s the most realistic scenario/outcome?

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