Tools/Techniques
If you have never worked with Dr. Grant and would like to, please click on the "New Patients" page to the left, read it, and follow its directions. I welcome the chance to work with you!
Coping Cards
Make a list of the negative or intrusive thoughts that cause you the most trouble. Get some 3 x 5 cards and, on each, write that negative/intrusive thought on one side and the opposite, positive, realistic thought that can replace it on the other side. Whenever you get stuck on the old thought, pull out the card with that written on it, and read the realistic alternative over several times, even out loud. Keep the cards with you to use when thoughts give you problems.
Example 1 (An untrue negative thought): “I am going to be sad and dumpy forever". Write this negative, "Magnified", "Fortune Telling", "All or Nothing Thinking" distorted thought on the front of the coping card and on the back write something that is actually true: "I am getting the help I need to work through my sadness and learn skills to manage my mood. I am going to feel better...it might take a little while...but I will get there."
Example 2 (An intrusive thought): "I'm gonna fail...I'm gonna fail...I'm gonna fail..." This is a negative Fortune Telling thought and allowing it to come into your head unchecked will make it hard for you to move forward without lots of anxiety and fear. Write it on the front of a card and, on the back, put something that can replace it in your mind and you can say instead like "I'm gonna take things slowly and will make it."Be very careful on focusing on negative intrusive thoughts because what you focus on grows. To read more about the power of focus click here.
Example 3 (An overwhelming thought): "There is no way I can do this...I just can't handle it." Write this on the front and, on the back: "I am not able to handle the whole thing at once yet I can break it into pieces and take each little step and see how far I get." Refer to Baby Steps and Can the Can't for more help.
For a paper copy of the Toolbox, click here.
The CBT Toolbox
1101 Johnson Avenue, Suite 200 Myrtle Beach, SC 29577 P: 843.839.9028 F: 843.839.9029
Coastal Center for Cognitive Therapy, PA
