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How is upsetting myself helping me?</p>\n </li>\n <li><p class=\"first-para\">Make a cognitive shift to accepting the situation or trigger; you don't have to like it. 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How is upsetting myself helping me?</p>\n </li>\n <li><p class=\"first-para\">Make a cognitive shift to accepting the situation or trigger; you don't have to like it. Accepting the situation will allow you to move forward.</p>\n </li>\n</ol>","blurb":"","authors":[{"authorId":9057,"name":"Gill Garratt","slug":"gill-garratt","description":" <p><b>Gill Garratt, M.A. Psychol., M.A. Prof. Writing, B.Ed. Hons, Senior Accred. REBT Therapist</b> is an accredited psychotherapist in the U.K. who specialises in using Cognitive Behavioural Therapy in the workplace. She has 30 years experience in the public and private sectors both in the U.K. and internationally. Gill has incorporated CBT into individual and group training in a wide variety of workplace settings. 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10 Cognitive Behavioural Therapy Tips to Remember

By: Gill Garratt and

Updated: 03-26-2016

From The Book: CBT At Work For Dummies

CBT At Work For Dummies

Explore Book Buy On Amazon

When life gets challenging or tricky, you can use the following cognitive behavioural therapy (CBT) 10 tips to help you "get a grip" on life's challenges.

Be on the lookout for any unhealthy negative feelings:

Anger

Anxiety

Guilt

Jealousy

Embarrassment

Shame

Fear

Depression

Low self-worth; lack of confidence
Name that feeling C.
Look for the situation or trigger that set the feeling off; this could be your internal thoughts.
Name the trigger A.
Remember, A did not cause C.
Work out the B — your belief or your thinking about the trigger.
Work out your 'should,' 'ought,' or 'must' thinking.
Challenge your own irrational thinking.
Change the irrational thinking to more rational thinking — 'I would prefer that this hadn't happened, but it has. How is upsetting myself helping me?
Make a cognitive shift to accepting the situation or trigger; you don't have to like it. Accepting the situation will allow you to move forward.

About This Article

This article is from the book:

CBT At Work For Dummies ,

About the book author:

Gill Garratt, M.A. Psychol., M.A. Prof. Writing, B.Ed. Hons, Senior Accred. REBT Therapist is an accredited psychotherapist in the U.K. who specialises in using Cognitive Behavioural Therapy in the workplace. She has 30 years experience in the public and private sectors both in the U.K. and internationally. Gill has incorporated CBT into individual and group training in a wide variety of workplace settings.

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