The 3 C's of CBT, also known as the “Catch it, Check it, Change it” technique, is a fundamental process used in cognitive-behavioral therapy to help individuals identify and modify their negative or self-stigmatizing thoughts. This approach can be applied to various aspects of life, including self-esteem, relationships, and personal growth.
1. Catch it:
The first step is to catch or recognize the negative thought or self-stigmatizing belief. This involves paying attention to your inner dialogue and becoming aware of any harmful or irrational thinking patterns. For example, if you find yourself thinking, “I am worthless” or “Nobody likes me,” it's important to catch these thoughts as they arise.
Catching these thoughts can be challenging at first, as they often occur automatically and unconsciously. However, with practice and self-awareness, you can start to notice when negative thoughts arise and take note of the specific situations or triggers that lead to such thoughts.
2. Check it:
Once you have caught the negative thought, the next step is to check its accuracy and validity. This involves examining the evidence that supports or contradicts the thought. Ask yourself questions like:
– Is there any evidence to support this thought?
– What are the facts or objective observations?
– Am I making any assumptions or jumping to conclusions?
– Are there any alternative explanations or perspectives?
Checking the accuracy of your negative thoughts helps to challenge their validity and brings a more rational and balanced perspective to the situation. It allows you to gain a clearer understanding of whether the thought is based on facts or distorted thinking.
3. Change it:
After catching and checking the negative thought, the final step is to change it. This involves replacing the negative thought with a more realistic and positive alternative. It's important to develop adaptive and helpful thoughts that are based on evidence and rational thinking.
Changing negative thoughts can be done in various ways, such as:
– Replacing the negative thought with a more positive and realistic one.
– Finding evidence or counterexamples that contradict the negative thought.
– Considering alternative perspectives and interpretations.
– Utilizing positive affirmations or coping statements.
– Developing a plan of action to address any underlying issues contributing to the negative thought.
Practicing the 3 C's of CBT requires consistent effort and self-reflection. It may initially feel challenging to catch and challenge negative thoughts, but with practice, it becomes easier to identify and modify them. Over time, this process can help individuals develop healthier thinking patterns and improve their overall well-being.
Personal experience: I have personally used the 3 C's of CBT in my own life and have found it to be a valuable tool for challenging and changing negative thoughts. There have been times when I caught myself thinking negatively about my abilities or self-worth, and by checking the evidence and finding alternative perspectives, I was able to change those thoughts to more positive and realistic ones. This process has helped me build resilience, improve my self-esteem, and navigate challenging situations with a more balanced mindset.