{"id":44017,"date":"2021-07-28T07:56:00","date_gmt":"2021-07-28T11:56:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=44017"},"modified":"2021-08-02T16:21:39","modified_gmt":"2021-08-02T20:21:39","slug":"cbt-exercises","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/cbt-exercises\/","title":{"rendered":"The 5 Best CBT Exercises to Try at Home"},"content":{"rendered":"\n<p>What are some great CBT exercises you can try? How can you apply therapy techniques to your own life?&nbsp;<\/p>\n\n\n\n<p>CBT exercises are a great way to apply popular therapy techniques to your own life. Doing so can help you better understand your own mind and change <a href=\"https:\/\/www.shortform.com\/blog\/negative-thinking-patterns\/\">negative thinking patterns<\/a>. Even if you\u2019re not a licensed therapist, understanding the principles of CBT can dramatically improve your mental health.&nbsp;<\/p>\n\n\n\n<p>Keep reading for the best five CBT exercises to try at home.&nbsp;<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">The <strong>Top 5 CBT Exercises<\/strong><\/h2>\n\n\n\n<p>The following CBT exercises will help you better understand your own mind and improve your thinking patterns.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Question Your Own Automatic Thoughts<\/strong><\/h3>\n\n\n\n<p>Reflect on <a href=\"https:\/\/www.shortform.com\/blog\/negative-automatic-thoughts\/\">automatic thoughts<\/a> you have and how they might be improved.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Think about a time in the past day or so where you felt a negative emotion about yourself (like <a href=\"https:\/\/www.shortform.com\/blog\/overcoming-self-doubt\/\">self-doubt<\/a>, anxiety, or sadness). What was going through your mind just then?<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>How did that thought make you feel?<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>What\u2019s the evidence that your thought is true? What\u2019s the evidence on the other side?<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>What\u2019s an alternative way of viewing this situation? What\u2019s the worst that could happen?<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Consider Your Automatic Thoughts<\/strong><\/h3>\n\n\n\n<p>Automatic thoughts can arise for all people. Think about what automatic thoughts you have and how they affect your emotion.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Think about the last time you felt an automatic negative emotion in response to a situation. What was the situation? What were you feeling?<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Picture the situation vividly. What thoughts do you remember thinking at the time?<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Did more thoughts continue to pile onto the original negative thought? What were these thoughts?<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Dealing With Negative Emotions<\/strong><\/h3>\n\n\n\n<p>When you feel dysphoria (negative emotion), think the cardinal question: \u201cWhat was just going through my head?\u201d Articulate the thought explicitly.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>e.g. \u201cI\u2019m afraid that people will think my project proposal is stupid.\u201d<\/li><\/ul>\n\n\n\n<p>Evaluate the thought with these questions:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>What else could explain the person\u2019s behavior\/the outcome?<\/li><li>Outcome analysis<ul><li>What\u2019s the worst that could happen? How would you cope with this situation?&nbsp;<\/li><li>What\u2019s the best that could happen?&nbsp;<\/li><li>What\u2019s the <em>most realistic <\/em>outcome of this situation? (especially if you tend to catastrophize)<\/li><\/ul><\/li><li>What is the effect of believing your negative automatic thought? What could be the effect of changing your thinking to be more positive?<\/li><li><strong>If your friend were in this situation and had the same automatic thought<\/strong>, what advice would you give him or her?<\/li><li>What should you do going forward? How likely are you to do this?<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. <strong>Discover Your Core Beliefs<\/strong><\/h3>\n\n\n\n<p>To uncover your deeper beliefs, keep asking yourself questions about the situation or the automatic thought. \u201cWhat does it mean to me if X happens? What does it mean <em>about <\/em>me?\u201d<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Articulate your rules, assumptions, and attitudes.<\/li><li>Attitude: \u201cIt\u2019s terrible to fail.\u201d<\/li><li>Rule: \u201cIf a challenge seems too great, don\u2019t even try it.\u201d<\/li><li>Assumption: \u201cIf I try to do something difficult, I\u2019ll fail. If I avoid doing it, I\u2019ll be OK.\u201d<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">5. <strong>Challenge Negative Beliefs<\/strong><\/h3>\n\n\n\n<p>For negative beliefs, consider the following interventions:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Phrase the rule\/belief as an assumption<\/strong>\u2014this makes it easier to spot the logical fallacy.<\/li><li>\u201cIf I ask for help, I\u2019ll be seen as weak.\u201d vs \u201cDon\u2019t ask for help.\u201d<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Present more functional beliefs, that are more qualified versions of the old belief<ul><li>\u201cIf I don\u2019t get an A, I\u2019m a failure.\u201d -&gt; \u201cIf I don\u2019t get an A, I\u2019m just human, and I still tried hard. It\u2019s better than 0%.\u201d<\/li><li>\u201cI can\u2019t do anything right.\u201d -&gt; \u201cI can do most things right, and there\u2019s a good reason for when I get something wrong.\u201d NOT \u201cI can do everything right.\u201d<\/li><\/ul><\/li><li>Behavior experiment<ul><li><strong>Act \u201cas if\u201d the belief weren\u2019t true<\/strong>.<\/li><li><a href=\"https:\/\/www.shortform.com\/blog\/act-as-if\/\">Act as if<\/a> you assume the positive outcome will be true.<\/li><\/ul><\/li><li>Imagine counseling someone else with the same issue, or pretend your child has the same belief.<\/li><li>Look back on major periods of patient\u2019s life to find evidence that supports and contradicts the core belief<\/li><li>Role playing an early traumatic experience. Play an older version of yourself, counseling <a href=\"https:\/\/www.shortform.com\/blog\/your-inner-child\/\">your younger self<\/a> on why the situation should be interpreted more optimistically.<\/li><li>Make a list of advantages and disadvantages of each option. Score each entry to help make the ultimate decision.<\/li><li>Continue imagining beyond the near future\u2014weeks, months, years after whatever is causing dysphoria. Likely will find (inferring from past experience) that things will resolve satisfactorily.<\/li><\/ul>\n\n\n\n<p>The above CBT exercises will help you better understand your own mind and challenge negative thinking.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What are some great CBT exercises you can try? How can you apply therapy techniques to your own life?&nbsp; CBT exercises are a great way to apply popular therapy techniques to your own life. Doing so can help you better understand your own mind and change negative thinking patterns. Even if you\u2019re not a licensed therapist, understanding the principles of CBT can dramatically improve your mental health.&nbsp; Keep reading for the best five CBT exercises to try at home.&nbsp;<\/p>\n","protected":false},"author":12,"featured_media":40217,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,43],"tags":[443],"class_list":["post-44017","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychology","category-self-improvement","tag-cognitive-behavior-therapy-basics-and-beyond","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 5 Best CBT Exercises to Try at Home - Shortform Books<\/title>\n<meta name=\"description\" content=\"These CBT exercises will help you put into practice some popular therapy techniques. 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