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!

What If?

This is good when you fall into the Fortune Telling or Mind Reading distortions. When you imagine or think that something is going to turn out badly, go ahead and imagine it. Think “what is the worst that could happen?”  Write that down on a piece of paper and then write “what if?” after it.  Think of what would happen next and how you would deal with it.  Sometimes our fears decrease when we actually “go there” in our minds and face the “worst case scenario”.  As we do, we often see that even the worst thing that could happen is something we could deal with in some way and could live beyond. When you see that you can survive the worst and still move on, your fear of that outcome will wither.  So, go ahead, imagine “what if?”

"What if?" is similar to the Downward Arrow technique in that you are trying to get to the "bottom line".  With Downward Arrow, the "bottom line" is what you think about yourself. With "What if?" the "bottom line" is the fear or outcome that might not be nearly as bad as you are predicting!  When you see it, your fear may diminish significantly.

What if...I do get depressed?

Example:

"Then I will feel sad."

What if...I do feel sad?

"Then I will cry."

What if...I do cry?

"Then I will be feel alone."

What if...I feel alone?

"Then I will want to go be with someone."

What if...I am with someone?

"I am afraid I will get depressed again."

"Then I would feel better."

?

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Coastal Center for Cognitive Therapy, PA

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The CBT Toolbox