Cognitive Behavioural Therapy (CBT) is a type of talk therapy in which you learn to change your thoughts and behaviour in any given situation.
With this type of therapy, you are taught to look at things differently by recognising your thoughts, feelings and actions in all circumstances. You can then tackle problems you may face, by challenging your immediate irrational thoughts. When you are able to think rationally, your feelings and behaviour become more reasonable and controlled.
I wanted to go out on a date with my SO, but he said no and explained he has a lot of work to do. I immediately thought he was being mean and didn’t want to spend time with me. I felt rejected, hurt and angry; it made me feel tense. So I screamed at him and slammed the door.
If I was to apply CBT techniques to the situation, it would turn out a lot better:
I wanted to go out on a date with my SO, but he said no and explained he has a lot of work to do. I thought, “ok, he’s tired, so maybe another day”. I initially felt a little sad about not being able to go out together, but the feeling passed pretty quickly. I told him that it was ok and that I understood he was busy.
Below is an image of a PDF file I created. You can save or print it, and use it to log your thoughts, feelings and behaviour when you face challenging situations. By writing down what your reactions were to different situation, you are teaching yourself to be self aware. You can also think about how to react more rationally next time.