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CBT techniques to challenge unhelpful thoughts | Bupa Health
Discover our top tips to help you look at unhelpful thoughts in a more balanced way with Bupa Health, by using Cognitive Behavioural Therapy (CBT).
Find out more: https://www.bupa.co.uk/health-information/mental-health/cognitive-behavioural-therapy-cbt
The content is intended for general information only and does not replace the need for personal advice from a qualified health professional.
Cognitive behavioral therapy, or CBT, is the type of therapy that can help to improve your mental health. It aims to change negative thoughts and beliefs you may have, which can affect how you feel and behave. Hundreds of automatic thoughts pop into our head every day. Sometimes these are negative and unhelpful. But thoughts are not facts, so it's helpful to challenge our thinking. A thought record is one CBT technique that can help you look at negative thoughts in a more balanced way. It works well if you have a notepad and pen to write down your answers. Step one. Think about the situation that's upsetting you. What emotions and feelings do you have? How intense are they? Rate the intensity from 1 to 10, with 10 being the most intense. Step 2 What is the negative thought? Try and be specific about the thoughts running through your mind and write them down. Perhaps something hasn't gone as well as you'd like. Your thoughts spiral and you start to think that everything always goes wrong and maybe even that you're a bad person. Step three, now it's time to put your thoughts on trial. Focus on the facts. Is there any factual evidence that this thought is true? Does everything always go wrong? Are you really a terrible person? What's what happened your responsibility entirely? Would you say the same things to someone you cared about who was in this situation too? Step 4. What is the evidence that this thought is not true? Can you think of a time when something you did went well? What about your friends and family and how much they care and value you? What are the good things in this situation? Step 5. Weigh up the evidence. Is there an alternative thought, a more balanced and realistic way of looking at things? Perhaps alternative thoughts could be things didn't go as well as I'd liked, but that's OK. Everyone makes mistakes sometimes. I'm human and doing the best I can. Step 6 Check back in with yourself. How do you feel now. Rate the intensity again from 1 to 10. Remember, the way that you think about situation affects how you feel. Try this exercise next time automatic negative thoughts start to affect you. If you are worried about your mental health, please see your GP for help and support.
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