Challenging Your Beliefs

In my book, 52 Ways to Beat Depression Naturally, I have included many therapeutic techniques which you can easily incorporate into your lifestyle. The following tip uses a Cognitive Behavioural approach, which is a psychological practice that assists individuals in changing their thoughts and beliefs, which in turn, affects their behaviour. When your behaviour changes, you begin to see new outcomes in your life, and you are finally able to break old patterns.

Challenging Your Beliefs

Many people become nervous when faced with the prospect of attending psychological therapy. They don’t want to be judged or “shrinked.” However, since the mid 20th century, cognitive behavioural therapy has been widely utilized because it is such an accessible, understandable and effective approach. A CBT therapist will work with you to understand the root of your behaviour: your thoughts. What are the thoughts that lead to your actions? Why do you think the way you do? Once you change your thoughts, your behaviours change, and you will start to feel better. Perhaps you can dispel even one negative thought today, by completing the following exercise.

A popular technique used in therapy is one in which the therapist helps to identify and then challenge your existing thought patterns. This is done in a sort of questioning process that can prove to be very insightful. You can practice this yourself, and in doing so, you may discover xanax cost that your existing feelings about yourself have no supporting evidence.

Take a current belief that you have.

Ask yourself:

Is there any evidence for this belief?

What is the evidence against this belief?

What is the worst that can happen if you give up this belief?

What is the best that can happen?

For example:

Current Belief: “I am not as smart as my co-workers, I am inadequate”

Is there any evidence for this belief?
Some of my co-workers get things done faster then me. Susie got the promotion and I didn’t.

What is the evidence against this belief?
No one has ever told me that I am inadequate, I am very organized and detailed-oriented and people compliment me on this, my boss gives me positive feedback on my work.

What is the worst that can happen if you give up this belief?
Nothing bad would happen if I gave up this belief.

What is the best that can happen?
I would feel more confident at work, without this belief.
I’d probably sleep better at night rather then going over my day and how I could have done better.
I would feel better and happier

When you think about the best thing that could happen if you were able to let go of your beliefs, it should motivate you to replace those negative thoughts with positive, or at least neutral thoughts.

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