Abstract. We will discuss designing the ninth CBT module for depression and anxiety. We will discuss how to summarize the previous session, what alternative and balanced thinking is, give some examples, and finally show how to provide feedback for the ninth homework.

o If an alternative view of the situation emerges from the evidence in columns 4 and 5, write it in column 6. Otherwise, write a balanced thought. o To write a balanced thought, write one statement summarizing 4. Once a believable alternative thought is generated, re-rate the mood associated with the hot thought (0-100) after reading the new thought.

Evidence That Does Not Support the Hot Thought 6. Alternative / Balanced Thoughts a. Write an alternative or balanced thought. b. Rate how much you believe in each alternative or balanced thought (0-100%). 7.

way? Any other thoughts? Images? b. Circle the hot thought. 4. Evidence That Supports the Hot Thought 5. Evidence That Does Not Support the Hot Thought 6. Alternative / Balanced Thoughts a. Write an alternative or balanced thought. b. Rate how much you believe in each alternative or balanced thought (0-100%). 7. Rate Moods Now Rerate moods listed in col-

Step 5: Finally, after challenging a negative thought and evaluating it more objectively, try to come up with an alternative thought that is more balanced and realistic. This can help lower your distress. Additionally, come up with some quick and easy-to-remember coping statements, #cancersurvivor #survivecancer #goodbyecancer 4. Once a believable alternative thought is generated, re-rate the mood associated with the hot thought (0-100) after reading the new thought.

Learn about breathing techniques, conquering negative automatic thoughts, and While not a substitute for professional treatment, for those that may otherwise there are also risks associated with its use.6 Be sure to carefully bal

Example Thank you! See you next week! Session 7, Chapter 8 (where's the evidence) Questions? Alternative Thoughts Session 8 Chapter 9 Balanced Thoughts Looking at the whole situation (the Alternative more balanced thought Mental Filter Am I only noticing the bad stuff? Am I filtering out the positives? Am I wearing those ‘gloomy specs’? What would be more realistic?

7. Rate Moods Now Rerate moods listed in col- Another effective CR method when dealing with other-referent automatic thoughts (as opposed to self-referent automatic thoughts) is to minimize the consequences of the negative automatic thoughts. For example, a person could ask herself, “So what if she thinks you are boring?” 2021-03-14 · If you are thinking, “I’m no good,” remember the alternative thought you identified and repeat it to yourself over and over, “I am good enough. I am worthy of love.” Or, you can refer back to your history and incorporate more detail into your thoughts such as, "When I was younger, I was not successful at something I really wanted to do.
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o To write a balanced thought, write one statement summarizing 4.

Life is neither black, nor white. Most situations are somewhere in the gray area. However, it is you who chooses how to interpret what happens to you.
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If hackers drain your bank account, or you experience technical issues, you'll have no alternative source of money. Those without bank accounts will struggle to

Being aware of the common patterns that unhelpful thoughts follow can help you to recognise when you have them. Here are some of the common patterns that our unhelpful thoughts follow: Predicting the future. Catastrophising.

Learn about breathing techniques, conquering negative automatic thoughts, and While not a substitute for professional treatment, for those that may otherwise there are also risks associated with its use.6﻿ Be sure to carefully bal

If hackers drain your bank account, or you experience technical issues, you'll have no alternative source of money. Those without bank accounts will struggle to

Learn about breathing techniques, conquering negative automatic thoughts, and While not a substitute for professional treatment, for those that may otherwise there are also risks associated with its use.6 Be sure to carefully bal