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!
Define Your Terms
When you use a word, especially if you fall into Labeling yourself, ask “what does that word/label really mean—what is it’s definition?” Totally forget about yourself for a minute and define the word/label in terms of real behavior—what does that word/label look like when someone totally other than yourself or anyone you know does it/is it? Write that definition down and then ask yourself, does that really apply to me, 100% of the time? If not, see the tool Change the Word.
Example: "I'm a loser". OK, if you want to affix a global, permanent label like that to yourself you had better know what it means, right? So define "loser" WITHOUT thinking in terms of you, your life, your situation, your mood. What does "loser" mean? What would a "loser" say, do, and think? BE SPECIFIC!
A "loser" is someone who:
- fails at everything they do or have ever done, 100% of the time
- has never been able to keep any relationship going for even a day
- says "I'll never succeed" AND then makes that true by never attempting anything
- thinks "why try?" AND then makes that true by never attempting anything
- shirks every (100%) of his/her responsibilities
- is neither loved nor respected, not even a fraction, by anyone
- will not be missed by anyone at all (not even 1 person) if they leave or even die
- loves no one even the least little bit
de-fə-'ni-shən
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
