CBT, or cognitive behavioral therapy, involves changing thoughts, its the cognitive part, and actions, the behavior pattern, that interfere with leading a fulfilling and healthy life. The aim of CBT is to help you become your own therapist, and the skills are practical, goal-oriented, and can be practiced every day. Some CBT strategies aim to change thoughts and behaviors, while others promote mindfulness and awareness. Anxiety may cause your thoughts to wander, you may fret about the past, or about what might go wrong in the future. Mindfulness helps focus your attention on whatever you’re doing right now, in the present moment. Acceptance strategies help you cope with, and even accept, uncomfortable situations or emotions that you can’t control or change. THE CBT MODEL OF EMOTIONS CBT breaks emotions down into three parts: thoughts , physical sensations, and behaviors. Say you’re afraid of dogs and you see a dog coming toward you along the sidewalk. You feel afraid—that’s your
The OCD Series chapter 2 - OCD Games of Mind
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OCD Series chapter 2 - Using mindfulness alongside cognitive therapy as a weapon against OCD.
One of the primary tools used in cognitive therapy the automatic thought record is used for practicing the types of challenges you worked on previously in the thought record you document situations that trigger you identify the automatic thoughts the mind picks up from the OCD and shift them toward a more objective and essentially more mindful stance to use mindfulness alongside cognitive therapy as a weapon against OCD
It's important to assess the distorted thinking quickly and simply otherwise you may get stuck reviewing your thoughts adding value to them and engaging in mental rituals that render mindfulness obsolete by challenging your distorted thoughts you give your mind a place to go other than where the OCD demands that it go
For example if you're triggered by having touched something you think is dirty you're likely to have an automatic thought about being contaminated and having to wash if you record this in a thought record and write down your challenge to the distorted thought
For example I don't know if my hands are dirty and I can tolerate feeling uncomfortable you present another place to which your mind can go the next time you get triggered you may have the same automatic thought but that will remind you of the alternatives that you've written down rather than digging for them more rational helpful thoughts will begin to present themselves the most important thing to remember about using the automatic thought record is that the goal is not reassurance or probability analysis
The goal is to embrace mindful acceptance of the triggering situation and to make the choice not to do compulsions because it feels that way by simply stating that what you feel and what you do don't line up 100% of the time the mindfulness element here is that you acknowledge that the feelings you have are simply the feelings you have OCD insists that these feelings must mean something you are challenging OCD's logic not whether it's right or wrong for example a statement of emotional reasoning for someone with violent obsessions
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