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!

Identify the Distortions

Use the list of Cognitive Distortions (click here for one if you don't have the one given you by Dr. Grant) to identify the kind of distortion that infects your particular automatic thought/image/idea.  Once you can see that the thought/image/idea is distorted, you can gain more power over it and can repair it so that it gives you an undistorted view of reality—key in changing your mood.  You can use the tools in this CBT Toolbox to do this.  Pick the tool that fits the distortion.

Example:  "I just know I will always feel like a jerk and that I shouldn't feel this way but I do--that means I really am a jerk!

"I just know I will always feel…" is a Fortune Telling distortion (use "Examine the Evidence" to correct this distortion). 

"…like a jerk…" is a Labeling distortion (use "Define Your Terms" to correct this distortion).

"…and that I shouldn't feel this way but I do…" is a Should Statement distortion (use "Change the Word" to correct this distortion).

"…that means I really am a jerk!" is an Emotional Reasoning distortion (use Positive Self-Statement Log to correct) and another Labeling distortion (use "Define Your Terms" or "Accept Without Exception" to correct).

There is no one tool for a particular distortion although some might lend themselves to a particular one.  Learn all the tools and use them--that will help you know which one works best for your distorted thinking. 

The goal is to arrive at a realistic, undistorted view of reality and then to respond to that reality in a reasonable way.  As you do your mood will improve and you will take a step forward.

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