Many of you have asked me if I could talk about things I have learned in therapy since I announced back in the summer that I was going back into therapy for my struggles with anxiety.
Well, first off, I didn’t end up going right away. It took me about 1.5 months to find a therapist who would fit my budget. After a long search, I found a very nice lady who offers a sliding scale because her therapy office is based out of a church. I had almost given up on it and then was thrilled when I found her.
My therapist uses a multimodal approach with a focus on Cognitive Behavioural Therapy, which helps us understand how our thoughts and feelings influence our behaviours. CBT was also one of my favourite forms of therapy that I learned about in grad school.
We all have thoughts that tend to be so automatic we don’t question or challenge them. For example, “I’ll never be able to find a job that I love because I’m not exceptional at anything.” or “It must be my fault that they don’t like me because there’s something wrong with me.” It’s amazing when you stop and think about how many negative thoughts go through the mind each day.
CBT helps bring awareness to these thoughts that lead us to have incorrect beliefs about ourselves and our situations. In the past, I’ve had great success when using CBT methods, especially when in recovery for my eating disorder.
In therapy, we’ve been able to identify that a large part of my anxiety is due to personal issues from my past and also that I make false assumptions and predictions about events in the future. I tend to predict that a situation will go poorly, when in fact, I have no evidence that this is the case.
One of my favourite forms of CBT is the Thought Record. The great thing about it is that it can be used by anyone, anywhere.
The Thought Record has been very helpful for me to reframe automatic thoughts. The more you use it, the easier it is to fill out and catch your negative thoughts in the process. Once you practice, you can even start doing it in your head if you find yourself in the middle of an anxiety-provoking situation.
If you click the image below, the Thought Record will pop up in PDF format that you can print for yourself.
Here’s an example of what each column means:
1. The situation/trigger. Briefly describe the situation that led to your unpleasant feelings.
For example, “a work presentation”.
2. Feelings. What do you feel?
For example, “Anxiety, guilt, doubt, fear.”
3. Unhelpful thoughts/images. Identify the negative thinking (or “hot thought”) behind your feelings.
For example, “My presentation is going to go horrible and my boss is going to think that I’m bad at my job. I’m a failure.”
4. Facts that support the thought. Find evidence that supports your unhelpful thought.
For example, “My boss has told me in the past that she’s disappointed with my presentation skills.” and “I didn’t prepare as much as I should have.”
5. Facts that don’t support the thought. Facts that provide evidence against your unhelpful thought.
For example, “I have worked on my presentation skills since my poor review and I have improved.” and “I’m not a failure and I’m doing my best.” and “Everyone has bad days at work.”
6. Give an alternative/more balance thought. Now that you’ve considered the facts, write down a healthier way of thinking.
For example, “While I have struggled with presentations before, I’ve practiced and prepared for this presentation and have no proof that this will not go well.”
7. Outcome. Re-rate how you feel now.
“Less anxious” “calmer” “reassured”
That’s just one small example that it can be used for, but it can be applied to so many different types of situations, thoughts, and personal struggles. It’s a really helpful tool to use for body image issues because many of us tend to have automatic negative thoughts about our body that can impact our entire day. Sometimes all you need is to re-frame your thought and move on with your day.
Of course, it takes a bit of practice to be able to reframe a thought (and find evidence that doesn’t support it), but it will get easier over time. Also, not every thought record that you do is going to be life-changing, but I can assure you that some of the ones I have done have really impacted me.
The first time I did the thought record with my therapist, I had this major ‘a-ha’ moment. She helped me write a more balanced thought (I actually couldn’t think of one, so she filled one out for me) and it brought me to tears because something just clicked inside of me. It was amazing how it helped me see a situation in a new light that I’d never thought about before. That one moment has had a huge impact on how I now think about the situation.
The Thought Record makes my thoughts more realistic and balanced, when anxiety tends to make them very up and down and unbalanced. With practice it helps you slow down or stop those automatic thoughts in their tracks. I find that I can “catch” them fairly quick now, recognize them for what they are, and realize that my thinking is not realistic or fair. It sure beats going along in life accepting every negative thought that comes to mind.
If you feel yourself stuck on an issue, try using the Thought Record. It may just help you see something in a new way!
I love this post. I have been dealing with anxiety for awhile now. I have always been a worry-wart but have found that lately I have struggled more and more with things like panic attacks and really negative thinking. It can be so hard to get yourself out a rough patch and while I can usually do it, it still is always a struggle and takes some time. I want to use the Thought Record whenever I feel that way, because my feelings and thoughts have been holding me back from so much lately. All of the comments with more ideas and tips on how to overcome the negativity is great! I’m so glad you posted this!
I hope you find it useful Rebecca! :)
Hi Angela!
I’ve been visiting your blog for 2 months or so now, and I always leave it feeling good. Wethere it’s your delicious recipes, your wit or your kind personality that can be felt through the computer. Not to mention all the helpful tid bits you share. Thank you for always been so open and honest. This is a great and helpful post as usual! :-)
Thanks
Fatou
Thank you, that means a lot to me :)
Thought records are such an amazing tool! I used them myself when I did CBT, and I use them with my counselling clients all the time. Thanks for sharing.
Ahhh, when I was in undergrad and in grad school studying psychology, CBT was always something that resonated so strongly with me. I feel that it’s practical, useful, and people see results with it.
I love you spelling out the Thought Record. I’ve seen things and info like this before but it’s been awhile :)
Glad you have found something that works for YOU. I have mental chit-chat with myself that’s similar to The Thought Record when I am working on my own stuff in my own head :)
Very useful — I think that almost everyone I know deals with anxiety on some level, or at least a thought cycle that doesn’t serve them in a positive way.
Thanks for sharing! I’m going to try this out :)
Hi Angela!
I’m really glad to hear that you have found a therapist and tool to help you with difficult thinking. I’ve been dealing with some difficult times/anxiety myself and I’d love to share a book with you that has helped me tremendously. It’s called Creative Visualization by Shakti Gawain. Perhaps you’ve heard of it? The focus is creating what you want in life through visualization and meditation. Basically how to work at controlling your thoughts, which will in turn gain the life and you are looking for and person you are hoping to be. Amazing things have happened for people after reading this book (its been around for 25 years). It has lead me to a strong meditation practice and a wonderful way to try and work through difficult thinking situations.
Anyway, I’ve been wanting to mention this book to you since reading it. If you are interested and get the chance to pick it up let I’d love to hear what you think.
my best to you!
Oh! I almost forgot! I made your PB graham crackers this morning for the first time and I made them gluten and refined sugar free. Good stuff! I plan to use them in almond or peanut butter cups :)
Hey Jane,
I have heard of this book before, but I’ve never checked it out. I will keep my eyes peeled for it at the library. Thanks for the info!
Oops! Sorry I was in a rush and forgot to go over the above comment before posting! I apologize for the grammar/spelling errors! :)
typos are the story of my life! No worries. :)
When I first started struggling with anxiety at the age of 16 I went into CBT for 2 years and it was amazing.
My thought processes are not perfect now, but it is so much easier for me to identify where they’re going wrong and to quickly slip those techniques back into my thoughts so I correct them.
The thing is, it takes our whole lifetimes to build up the patterns our thoughts have now. It takes a lot of time and dedication to undo those patterns, but if you put in the work it DOES pay off and it’s so worth it! Thanks so much for sharing, Angela, I am sure this will help so many people!
I truly agree. It can be very frustrating (I tend to want immediate results too), but it’s worth the effort.
I don’t have anxiety per say, but I often struggle with negative thinking and making assumptions which I then spin into mental storylines. It can take a toll on your relationships – especially the one with yourself! I started going to a therapist at the same time I started taking my son with ADHD to a therapist to work on behavior modification for him and some strategies for me in working with him without losing my sanity. My therapist recommended “Come to Your Senses” by Stanley Block, PhD and it has been incredibly helpful. He teaches you how to do different ‘maps’ when you get caught up in anxiety or storylines much like CBT. He also talks about how our mind gets tricks us into thinking that we are damaged from our past, present, whatever it is. We also put requirements on ourselves and other people (that we aren’t even aware of) that can never be met. It is a fast and fabulous read for everyone! He also teaches you how to tune into your body and listen to what it is telling you which we all don’t take the time to do. Thanks for the post Angela!
What a timely post! I used CBT with a therapist several years ago, when I was working through something difficult, and it was quite helpful. I’ve really been struggling with negativity lately — particularly when I compare myself to others in my field — and I tend to start to spiral downward with self-doubt. I think I’ll practise reframing my thoughts a bit, so that I can more easily control that downward spiral.
Also, I am excited to report that I revised my poundcake recipe to vegan standards (I made your coconut butter), and it was a big hit with my mother-in-law. It was still a bit heavy, so some additional tweaking is required. . .
I hope you find it helpful :)
vegan poundcake? Swoon!
thank you for this post. so often i find myself trapped in this kind of self doubt! i love the steps to help resolve these feelings (and i can totally relate to the presentation skills example)!
Angela, you just impress me more and more and more. :)
This is such a great post and helpful, to I think just about all of us. I was not aware of a Thought Record. Thank you for your courage and strength of sharing yet again.
Good for you for being proactive and taking steps to help yourself live a more satisfying life!
It’s awesome that you’re posting this. I suffer from anxiety & depression (the two go hand in hand for me), and when I first started having panic attacks, I didn’t tell a soul. One, because I didn’t know what was going on, & two, I was so embarrassed (hey, negative thought!). I suffered in silence for years. I did tell my MD but they just threw pills at me that made me numb. So I helped myself through self help books. It worked for a time, until I had my first major depressive episode. Then I sought help, and good for you for shopping around. I took what I first found because I was desperate, and she ended up making it so much worse. As soon as I was strong enough, I ended that relationship & found someone else, literally across the street. My new therapist did a loose version of CBT and helped me learn to reframe thoughts. She saved my live. & she helped me realize it’s not embarrassing, that it’s just life, and it happens, and no one person is singled out.
Anyway, I just wanted to say thank you for sharing, it helps motivate myself (also I have a degree in Psychology, so I really relate to you) and make me feel a whole lot less alone. Thank you, thank you, thank you.
Hi Kyndra, Thank you for sharing your beautiful story. I’m so happy to hear that you were able to find someone that could help you.
Congrats on your progress with anxiety and thank you SO much for sharing! I bookmarked the Thought Record :)
Thank you so much for sharing this! My goal for this month is to work on having a more positive attitude, both in my daily interactions with others and my own thoughts. This tool should be very helpful.
thanks so much for blogging about this – your honesty is so helpful to many!
Thank you so much for this Angela. I’ve followed your blog for a while and it’s wonderful how honest you are about struggles we all have but aren’t vocal enough about.
I’ve found N.E.T. and applied Kinesiology by my Chiropractor very helpful as well.
I’ve never heard of CBT before, it sounds a lot like the beliefs of Zen Buddhism that I’ve been reading. Can you recommend a book on CBT you may have found helpful (I’m with you on the not being able to afford to go to a therapist!)
Thanks so much!
Jacquie
Hey Jacquie! A few commenters suggested some books, I would check those out that were mentioned to see if it’s what you are looking for. All the best!
As someone who teaches CBT to clients, I love your illustration of the process! You are definitely using it well and I hope your progress continues!
Thanks Michelle!
Thank you so much for posting this today. This really resonated with my life, as I am currently seeking therapy for anxiety in relation to binge eating. Strangely enough, this was exactly the topic we talked about in my appointment this week and my doctor gave me similar sheets to use. I am glad to see someone else has used them successfully. Another tool I have been using that has been very helpful has been the book “Minding the Body, Mending the Mind” by Dr. Jane Borysenko. It has really opened up my eyes to the power of mindfulness in daily life.
As always, you are incredibly inspiring!
Thank you Laura! I will check out that book :)
I’m glad that your therapy is helping you too.