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!

"I am helpless."

"I am a failure."

Downward Arrow

Take a negative thought and write it down.  Then draw an arrow underneath it pointing down.  Ask yourself “if that thought were really true, what would that mean to me?”  Then write that under the arrow point.  Then ask the same question of that thought and keep going until you can identify the underlying negative core belief that drives all these negative thoughts.  Use other methods to counter that negative core belief.

"I have failed."

"It won't work."

"I feel out of control."

"Everything is just too much

  for me to handle."

"I can't take it."

Example 1:

Example 2:

Notice that "I am" is the bottom line...it states your core belief about yourself.  In these examples the global, permanent, core belief label is "failure" and "helpless".  BUT, neither of these labels are true even though you believe them to be!.  Use the Define Your Terms tool to help you deal with these belief labels and keep working with your therapist on these negative core beliefs because that is where the change needs to take place (see the Cognitive Model for clarification)

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