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Treatment using Cognitive Behaviour Therapy

The main concept CBT is built upon is that your unwanted behaviour is caused by your emotions which in turn are caused by your irrational thoughts. There are many forms of irrational thoughts that could trigger unwanted emotions and so result in an unwanted behaviour. Your goal is to break this cycle by challenging your irrational ideas and changing your way of thinking, this will lead to getting rid of those irrational ideas and thoughts which will in turn prevent the unwanted behaviour.

forms of irrational thinking

Some forms of irrational thoughts are:

• Overgeneralization: thinking of any bad thing in a general form,For example, saying that I don't have any good abilities or skills, all women are liars or all rich people are thieves.
• labeling yourself: Like saying I am a looser, a failure, stupid or anything else and considering it a fact
• All or nothing thinking: Thinking of either everything is white or either everything is black
• Discounting your positive qualities: Like when receiving a complement you think that it was just a complement and that you are still no good.
• Jumping to conclusions: like when not being invited to a birthday of one of your friends thinking of ideas like “she didn't invite me to her birthday so she hates me”
• Emotional reasoning: Assuming that your negative emotions represent the reality, like if you felt guilty you think that you are a bad person and so that's why you feel so.
• Perfectionism: Having ideas like, everyone should love me, I must get A+ on all subjects and I must never make mistakes
• Personalization: Thinking that events that are out of your control are because of your poor performance, for example, if your child got bad grades you say that's because I am a bad father and that I didn't let him study well.

how to deal with irrational ideas

What you have to do to deal with those ideas is that whenever you encounter one of them do your best to challenge it, you just have to stop and think, is that really true? Is it correct that I am a total loser? And even if you thought that they are true, what are the clues that do you have to proof them? Keeping on and on challenging your irrational ideas will result in a permanent change in your way of thinking, and on facing the same situation again that triggers those ideas you will find that you are thinking using the new healthy way without exerting much force and so your unwanted emotions won't be triggered and in turn your unwanted behaviour won't be triggered too.

Example for using CBT to get over a breakup

Some people fail to recover after a breakup just because of the irrational thoughts that come into their minds, they keep telling themselves that they will never be able to find someone like their old partner and they keep convincing themselves that he was the one. In my book How to get over anyone in few days i described how these thoughts can turn into emotions of depression and helplessness. These emotions in turn will turn into a behavior like being and acting broken.

In order to avoid all of these problems the root cause must be dealt with, the false beliefs that caused the thoughts which in turn caused the emotions must be dealt with. If you learned how to deal with such false beliefs you wont have any problems getting over anyone. Check this article for more information on getting over false beliefs

2knowmysef is not a complicated medical website nor it’s a boring online encyclopedia but it’s a place where you will find simple, to the point and effective information that is presented in a simple and obvious way. If you think that this is some kind of marketing hype then see what other visitors say about 2knowmyself.The book How to make someone fall in love with you was released by 2knowmyself.com; the book will dramatically increase your chance of letting someone fall in love with you.

Did that help?

Yes but I need more details on dealing with inferiority complex using CBT?

Yes, but I need more details on dealing with depression using CBT?

Yes, but I need more details on dealing with "feeling self conscious" using CBT?

Yeah, tell me more about overgeneralization?

Yeah, tell me more about labeling?

Perfectionism!! shouldn't I try to be perfect?

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