Use CBT (3 Minute Positivity Workbook)

CBT stands for Cognitive Behavioral Therapy. It refers to changing your thoughts in order to change your mood.  When we change our thoughts our behaviors change and our emotions change. It acts in a sort of Bermuda triangle where all three components are interacting. 

Here are some exercises I did in the workbook in order to change my thinking.

1. “Write a list of three events that made you extremely happy.

2. The poetry open mic that passed this Saturday where I cohosted with my best friend

3. Chilling with Justin in our lovely hotel room  When we change our thoughts our behaviors change and our emotions change. It acts in a sort of Bermuda triangle where all three components are interacting. Hartford, snuggling on the couch and watching Smosh reddit stories

4. Having a sleepover with two of the best girlfriends- pizza, movies and ice cream

2.  “Take a few minutes to think about a situation you’re currently worried about. Write down what your anxious mind thinks is the “worst” that may happen”

1. I’m worried I’ll never make it as a peer specialist or be employed at any joy and have to live off my parents hospitality and never been independent”

“ Now pause to call on  your rational mind and write what it thinks will realistically happen”

2. I will find a job doing something even if it’s not something I love because I’m smart and hardworking and I’d even go back to retail if I had to if it meant Justin and I could live together”

  “List areas in your life where you may be leaping to the worse conclusions” 

1. I’m going to get uglier because I can’t stop gaining weight

2.  I’m never going to find work I love

3. Justin and I will never live together because

4. I will never move out

5. I will never get to travel the way my little brother does

“Write down your worst thoughts or imaginings”

1. My house burning down taking all my journals and writing with it

2. My boyfriend leaving me over something I can’t control

3. Disappointing my parents

“Replace  your fearful thoughts with more realistic expectations”

1. House fires rarely occur; when they do they are extinguished quickly

2. My boyfriend hasn’t left me  yet!

3. My parents will always love me no matter what

3. “Write what you ‘heard’  your anxious self say about you?

1. “You will fail” “You’re pathetic” “You can’t do anything right” “You fold under pressure”

“Now take those thoughts and rewrite them if far more supportive, positive ways. 

1. “You can do this” “It’s hard and you’re nervous but I know you’re up for it” “You have alot of support”

“Make a list of at least five negative words you tend to use

1. Weak

2. Slut

3. Crazy

4. Stupid

5. Pathetic

Make a list that flips those words to positive words

1. Strong

2. Loving

3. Sane

4. Smart

5. Admirable

4. “Make a list of five negative opinions you tend to repeat in social situations mostly without pausing to think”

1. Well, you just said a dumb thing

2. No one laughed

3. Her boobs are bigger/ perkier

4. Her poetry’s better

5. No one wants you in this conversation

5. “List the top five negative stories you tend to tell over and over the illustrate how cruel the world has been to you” 

1. Assaulted at fourteen (sexually)

2. Dated two abusive drug dealers

3. I’m bipolar/ I have OCD

4. An ex- boyfriend raped me when i was unconscious

5. My roommate tried to ruin my life

“Can you eliminate any of these stories?”

“Can you reframe them to be more positive? Write whatever good may have come out of those situations. What did you learn?

1. I grew up quickly

2. I learned when people lie vs. when they say what they mean 

3. I’m strong

4. I won’t put up with being abused

5. I have compassion for others

“Create a list of five positive stories you can share about yourself in social situations”

1. I worked at a camp for kids with cancer

2. One of my short stories was published in an anthology nominated for a National Book Award

3. I’ve self-published six books

4. I play piano

5. I’m learning to knit and do sign language

Take any of these prompts and ask yourself the questions.It is definitely worth giving it a try.