Cognitive Behavioral Therapy (CBT) is a well-established, evidence-based treatment method for a variety of mental health issues. It focuses on identifying and altering negative thought patterns that contribute to emotional distress and maladaptive behaviors. Three fundamental techniques in CBT are thought stopping, examining evidence, and generating believable counter-thoughts.
Thought Stopping
Thought stopping is a CBT technique used to interrupt and halt intrusive, negative thoughts. When an individual recognizes a distressing thought, they consciously command themselves to stop thinking about it. This can be done mentally or verbally, and some people find it helpful to visualize a stop sign or to snap a rubber band worn on their wrist. The goal is to disrupt the automatic negative thought process and create a moment of pause where alternative, more constructive thinking can be initiated.
Examining Evidence
Once a negative thought has been interrupted, the next step is to examine the evidence supporting or refuting it. This technique encourages individuals to think critically about their thoughts rather than accepting them as facts. For example, if someone thinks, “I am a failure,” they would assess the evidence for this belief. They might list times when they succeeded or received positive feedback, highlighting the inconsistency between their negative thought and reality. This process helps to weaken the grip of unhelpful thoughts and reinforces a more balanced perspective.
Generating Believable Counter-thoughts
The final technique involves generating believable counter-thoughts. After examining the evidence, individuals are encouraged to develop alternative thoughts that are realistic and constructive. These counterthoughts should be believable and based on the evidence gathered. For instance, replacing “I am a failure” with “I have had successes and can learn from my mistakes” provides a more balanced and empowering outlook. The counter-thoughts need to be plausible to the individual, as unrealistic affirmations can be dismissed and ineffective.
By integrating these techniques—thought stopping, examining evidence, and generating believable counter-thoughts—CBT helps individuals to break free from negative thought patterns, fostering improved mental health and well-being. This structured approach empowers people to challenge and change their thinking, leading to more positive emotions and behaviors.
Jeannette Barber, LCSW-C has been a licensed psychotherapist for over 30 years, working in various settings. She trained other therapists while working for the largest mental health system in the state. Jeannette has been in private practice as the owner and practitioner of Guiding Path Therapy of Maryland LLC since 2018. For more information about her practice, visit JeannetteBarber.com
