Self Help CBT Therapy Training Course: Cognitive Behavioral Therapy Toolbox for Anger Management, Depression, Anxiety, OCD, Sleep Disorders, Addictions and more

These are the behaviors that will cause your down fall

Ten ways you can lighten your mood:

Three things you can do to overcome unhealthy anger is to first develop habits that promote healthy expression.

Avoid putting labels on yourself. They have a long term hypnotic effect or self-fulfilling characteristic about them

understanding that feelings cannot be relied upon as a measure of what a situation holds, will help you get more control.

You are not expected to analyze how you feel about it. You can grow in mindfulness by letting yourself to JUST EXPERIENCE your present feelings; understanding when to shut negative thoughts out; paying full attention to your tasks and letting thoughts pass you by.

) Training in Task Concentration: This is where you shift your focus outward and away from the problem at hand. It focuses your energy on an external task like gardening, to draw your attention away from the anxiety you are feeling inside.

You can use this simple four step plan to create a behavioral experiment.

Describe the problem you are facing: This entails descriptively writing what problem you are facing. However, go further to include the appropriate behavior you should adopt to fight this problem.

Come up with a healthy alternative thinking to this problem: This means you should think of and write down different alternative thought options to the problem and their positive effects on your behavior.

Formulate an experiment: Here you actually try out the effectiveness of this new healthy thoughts you are training yourself to have, as well as the behavior they should produce in you. Do this by putting yourself in a situation that would test your thinking and actions.

Scrutinize the results: This is where you scrutinize the effects of your healthy thought process and if it has successfully changed your behavior. Be honest with yourself! Repeat as necessary

This process comes in 2 steps. The first step is to write down the ABC where A-is for the activating event, B- is for your beliefs or thoughts about it and C- is for the consequences of those feelings. The second step is capturing your NATs (Negative Automatic Thoughts). WRITING DOWN your negative thoughts and analyzing them helps you see them for what they really are; negativity not based on facts.

CBT helps you to understand that your interpretation (thought process) of a situation or event is what produces certain feelings and behaviors within you.