Cognitive Behavioural Therapy (CBT) is a powerful therapeutic technique that can help you manage your problems by changing the way you think and behave. It is one of the most (if not the most) evidence-based approaches to psychotherapy. But keep in mind that it is just one approach out of many, and it was designed for exactly that reason: To be measurable.
There are many creative approaches to psychotherapy, and I would go as far as to say that their effectiveness is very much dependent on personal preferences (besides the mental health issue that wants to be tackled).
Today, let’s have a look at CBT and how it can help in Catastrophic Thinking, which entails jumping to the worst possible conclusion in a situation. Many of us -including me- are prone to this all-or-nothing thinking, catastrophizing situations and more. This is one of the ways in which CBT can really help to get another, more balanced outlook. CBT therapists empower their clients also to use different tools, including journaling, to improve self-reflection skills.
Try it for yourself!
1. Understanding Cognitive Behavioural Therapy and Catastrophic Thinking
At its core, Cognitive Behavioural Therapy is a talk therapy where you work with a mental health counsellor to discuss specific problems and create actionable solutions. One of the primary tasks CBT helps you with is to identify negative thinking patterns, such as catastrophic thinking.
Catastrophic thinking often leads you to expect the worst outcome in every situation, significantly affecting your emotional well-being and overall life quality. By recognising and challenging these thoughts, CBT provides a pathway to healthier thinking patterns and improved mental health.
2. Recognising Catastrophic Thinking Patterns
The first step in managing catastrophic thinking is recognising when it’s happening. This process isn’t always straightforward because catastrophic thoughts often feel automatic and deeply ingrained. However, there are signs you can look out for.
Typically, catastrophic thinking involves “what if” scenarios. You might find yourself consistently worrying about worst-case outcomes, even when the likelihood of these outcomes is low. Identifying this pattern is a crucial step towards changing it. A therapist can set the first spark and help you gain deeper insight into those automatic processes. You will notice that, over time, you will become much more aware of your thought patterns. This will be very, very, insightful (I promise!)
3. Challenging Catastrophic Thinking with Cognitive Behavioural Therapy
CBT provides tools to challenge catastrophic thinking effectively. Once you’ve identified a catastrophic thought, the goal is to examine it critically and replace it with a more balanced thought.
For instance, if you catch yourself thinking, “I’ll never get a job,” challenge this idea. Consider the evidence against this thought: maybe you have qualifications, you’ve held jobs before, or you’ve only just started looking. By using these techniques, CBT allows you to combat the negativity of catastrophic thinking with a more accurate and positive perspective.
4. Using Journaling as a Tool in Cognitive Behavioural Therapy
Journaling is an effective and practical tool to support your CBT process. It helps you track your thoughts, feelings, and behaviours, providing a clear record that you can reflect upon and learn from. There are many apps that help to get you started. Although it is recommended to write by hand, I find apps or writing on a computer faster, more efficient and, ultimately, more flowy, too. Try what suits your needs – and maybe you want to keep a handwritten journal for deeper insight and a digital one for daily practice?
Start by noting down situations where you experienced catastrophic thinking. Document what happened, how you felt, the catastrophic thoughts you had, and how you responded to them. Over time, this practice will help you identify patterns and triggers for your catastrophic thinking.
Once you have an understanding of these patterns, use your journal to challenge them. For every catastrophic thought, write down a balanced thought in response. This practice helps reinforce the work you’re doing in CBT, training your brain to move away from catastrophic thinking and towards more balanced, positive thinking.
5. Cultivating Patience and Consistency
Changing thought patterns isn’t a quick process, and it’s essential to have patience with yourself. Remember, cognitive behavioural therapy is a journey, and it’s okay to have setbacks along the way.
Maintaining consistency in attending therapy sessions and practising techniques like journaling is also critical. Even when it feels challenging, persisting with these strategies will yield long-term results.
Final Thoughts
Cognitive Behavioural Therapy offers a robust and effective way to manage and overcome catastrophic thinking. By recognising these harmful thought patterns, challenging them, and using tools like journaling, you can significantly improve your emotional well-being. Remember to be patient and consistent in your efforts, and don’t hesitate to reach out to a mental health professional for support. With time, CBT can help you cultivate a healthier, more balanced perspective on life.
Therapeutic Approaches…
There are so many! A quick introduction to some of the therapy approaches. Let’s take a quick look at four different approaches to help people on their mental health journey: psychodynamic therapy, acceptance and commitment therapy, mindfulness-based therapy, and somatic therapy.
Psychodynamic therapy is a type of talk therapy that focuses on exploring your unconscious thoughts and emotions. The goal is to uncover unresolved conflicts and issues from your past that may be contributing to your current struggles. This approach can be helpful for individuals dealing with anxiety, depression, and relationship issues. It is intensive and in-depth – but may offer a lot of insight into the unconscious processes.
Acceptance and commitment therapy (ACT) is a form of cognitive-behavioural therapy that emphasizes mindfulness and acceptance. The goal is to help individuals learn to accept their thoughts and feelings rather than trying to avoid or control them. This approach can be useful for individuals struggling with anxiety, depression, and chronic pain. I enjoy this approach because it integrates many different disciplines and creates a holistic outlook on what it means to be human. Buddhists say that suffering is inevitable, and ACT elaborates on this thought.
Mindfulness-based therapy is another form of therapy that emphasizes the practice of mindfulness. The goal is to learn to focus on the present moment and become more aware of your thoughts and feelings without judgment. This approach can be helpful for individuals struggling with anxiety, depression, and stress.
Somatic therapy is a type of therapy that focuses on the connection between the mind and body. The goal is to help individuals become more aware of their bodily sensations and how they relate to their emotions and thoughts. This approach can be useful for individuals struggling with trauma, anxiety, and depression.
Whether you choose psychodynamic therapy, acceptance and commitment therapy, mindfulness-based therapy, somatic therapy, or a completely different approach: Working with a mental health professional can help you find the approach that works best for you and your unique situation. But keep in mind that you still need to do the work. A therapist can help you with the tools – and no one knows you better than you do. So utilize the tools and gain that deep understanding of yourself.
Much love and enjoy the journey to the best mental health and flourishing you could possibly wish for 🙂
