Catch it, Check it, Change it
How you see yourself can affect your thoughts, feelings, and actions. Try Catch it, Check it, Change it to help with your feelings and emotions.
BBC Health explains this CBT procedure in a very helpful way:
Step 1 – Catch It: Spot when you might be having negative thoughts. The best
way to do this is probably to use your
emotions as ‘cues’. When you feel
anxious or depressed, check your
thoughts. What are you thinking?
Could those thoughts make you
depressed or anxious?
Step 2 – Check It: Stop and reflect on what you’re
thinking. Is it really true? Do you
have evidence to back it up? Would
other people interpret things in the
same way? This is perhaps the
most difficult part of the exercise
as nearly everybody believes their
own thoughts are right (think about
arguments with friends about politics
or football). It’s very difficult to check
out your own thoughts objectively.
Step 3 – Change It: At this point you need to try
substituting more realistic thoughts.
If your automatic thoughts tend to
be depressive or anxious, you need
to think of different – but realistic –
ways of thinking about the situation.
Then, check out these new ways of
thinking. Are they more likely to be
true than your automatic thoughts?
Do they make you feel any different?
Step 4 – Practice Makes Perfect
Cheers, Mrs. DeGraw
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