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50 Ways to Untwist Your Thinking Part 10

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paradise1
38. The Decision Making Form- If you’re having trouble making up your mind about something, you can use the Decision-Making Form. This form will show will show why you’re getting hung up  and will help you finalize your decision. The purpose of the Decision Making Form is not to tell you what to do, but to show you what the real issues are and how you feel about them.

Exposure Techniques for Anxiety

39. Gradual Exposure and Flooding- Gradual Exposure and Flooding are both forms of exposure therapy for anxiety disorders. When you use Gradual Exposure, you expose yourself to the thing you fear in small steps so that it won’t be quite so terrifying. In contrast, when you use flooding, you expose yourself to the thing you fear all at once. For example, if you have an elevator phobia, force yourself to get on an elevator and stay there, no matter  how anxious you feel, until your fear disappears. Gradual Exposure is less traumatic, but it takes longer. Flooding is much more frightening, but it works more rapidly. Both approaches have been used successfully in the treatment of nearly all forms of anxiety.

40. Response Prevention- Response Prevention is an important key to the treatment of all forms of anxiety. It’s often combined with Exposure. For example, let’s say you have a powerful urge to check the mailbox over and over after you drop a letter in. Using Response Prevention, you would drop a letter into the mailbox and walk away without checking it as you usually do. Your anxiety will temporarily get worse, and you’ll feel compelled to check it. But if you refuse to give in to the urge to check the mailbox, your anxiety will eventually disappear.

50 Ways to Untwist Your Thinking Part 9

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hammock
35. Paradoxical Cost -Benefit Analysis– List only the advantages of a negative thought, belief, feeling, addiction, or relationship problem. The list will make you aware of all the powerful forces that keep you stuck. Ask yourself, “Given all the advantages of this thought (or attitude or behavior), why should I change?”

36. Devil’s Advocate Technique– This is a Role Playing Technique. Another person plays the role of the Devil who tempts you to drink, overeat, procrastinate, or date the wrong person. You talk back to those thoughts in real time. Role-reversals can be helpful when you get stuck. For example, if you are overweight, imagine being in a mall where fast food is sold. The Devil might say, “Gee, why don’t  you get one of those hot, buttery cinnamon buns? They just came out of our oven. They’d taste so good. You deserve it.” You would fight back and say, “I don’t need a cinnamon bun, and I’ll feel terrible if I give in. I’m determined to stick with my diet, and I’m looking forward to fitting into more attractive clothes.” The Devil can try to break down again, and you will fight back.  This method is surprisingly challenging, especially if the Devil is familiar with your own rationalizations and expresses them in a seductive and persuasive manner.

37. Stimulus Control– If you’re trying to break a bad habit, such as alcoholism or overeating, you can reduce temptation rather than struggling with it. For example, if you drink too much, don’t go to places where alcohol is served, and get rid of all the alcoholic beverages in  your house. Stimulus Control is not a complete treatment, but an important part of a more comprehensive program.