Catch it, Check it, Change it
How we see ourselves can affect our thoughts, feelings, and actions. Try "Catch it, Check it, Change it" to help with feelings and emotions. We've talked about this in Thistle Talk before. As we enter the winter months, a reminder of this strategy can help with minor feelings of frustration, and also more serious concerns with anxiety or difficult situations.
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 frustrated, check your thoughts. What are you thinking? Could those thoughts make you more worried or upset than necessary?
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 our own thoughts objectively.
Step 3 – Change It: At this point try substituting more realistic thoughts. If our automatic thoughts tend to be worried or anxious, we can try different ways of thinking about the situation. Then, check out these new ways of thinking. Are they more likely to be helpful? Do they make us feel any different?
Step 4 – Practice Makes Perfect
"Catch it, Check it, Change it" is just one strategy that can help with thinking patterns. Although it might not work in some situations, it can be a good habit to practice as an approach to alleviating frustrations or worries.
Warm Regards, Valerie DeGraw
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