How to Use the Cognitive Behavioral Therapy Three Rational Questions Technique for Anxiety and Depression
Anxiety and depression are created and perpetuated by negative and irrational thoughts. In order to stop your anxiety or depression, you must become aware of the irrational thoughts you are having and replace them with rational ones. The “three rational questions” technique is a great technique in cognitive behavioral therapy for the treatment of anxiety and depression.
Ask yourself the following three questions and if you answer “no” to at least two out of the three, then you know your thought is irrational.
- Is my thought based on fact?
- Does my thought help me achieve my goals?
- Does my thought help me feel the way I want to feel?
Below are examples of thoughts that someone who is experiencing anxiety may have and how to apply the “three rational questions” technique to them.
EXAMPLE 1:
Thought: “I am worried that my friends and family will stop loving me because I have anxiety.”
- Is my thought based on fact?
Answer: NO (Because everyone has been supportive during this difficult time and no one has left me because of my anxiety).
- Does my thought help me achieve my goals?
Answer: NO (Thinking this way doesn’t help me be a better friend or family member).
- Does my thought help me feel the way I want to feel?
Answer: NO (This thought makes me feel insecure and unloved).
EXAMPLE 2:
Thought: I am going to have a panic attack and embarrass myself at work/school/at an event.
- Is my thought based on fact?
Answer: NO (Because when I have had panic attacks in the past no one has even noticed).
- Does my thought help me achieve my goals?
Answer: NO (This thought makes me want to avoid going to work/school/an event. It stops me from doing things I want or need to do).
- Does my thought help me feel the way I want to feel?
Answer: NO (Thinking this way makes me feel anxious, scared, and worried).
Using this cognitive behavioral therapy technique for the treatment of anxiety or depression is extremely important to do on a daily basis, multiple times a day. Every single time you have a thought that causes you to feel anxious or depressed, or you know is negative, use this technique. Even if you have the same thought multiple times a day, use this technique multiple times a day. As human beings, we like to think of ourselves as rational thinkers. When you show yourself that your thought is irrational, your ego will get in the way and your brain will want to correct the error and start thinking in a more rational and realistic way. All this will result in you having less irrational thoughts, and in turn, less anxiety and depression.
ABOUT ESSENCE OF HEALING COUNSELING:
Roberta Alves is a therapist and counselor at Essence of Healing Counseling in downtown Ft. Lauderdale. She is a Certified Anxiety Specialist and uses a scientific and evidence-based type of therapy called Cognitive Behavioral Therapy. Research has shown that Cognitive Behavioral Therapy is proven to be extremely effective in treating anxiety. Roberta is truly passionate about the work she does and loves serving her clients in Ft. Lauderdale and the surrounding South Florida areas. If you want to learn the proven techniques to overcome your anxiety schedule an appointment today.
