coping strategy- thought challanging

The 3 steps … The 3 steps of Thought Challenging are:
1. Recognise the Thought
2. Examine the Thought
3. Do Something Helpful

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Three things people often tell us are helpful is to:
1. Check their thinking when they notice a drop in mood or an increase in their anxiety – many people find this is a signal that they might be having negative or unrealistic thoughts. 2. Start thinking about a previous situation where they felt depressed or anxious and try to think about what they were thinking – this can help to dig up common negative thoughts. 3. Guess what they might be thinking – Many people find that their guesses are pretty accurate and that challenging the thoughts that come up is a helpful start.

2. Examine the Thought
When challenging a thought the key questions to ask are:
1. What is the evidence for this thought? Consider whether it is concrete and solid evidence. Consider what you would say to a friend who had the same thought. Also check whether your thinking is being distorted.

2. Is the thought I am having helpful? Consider whether the thought you are having is actually helping you to cope with whatever difficulties you are facing. If the thought is unhelpful it isn’t worth having.

3. Do Something Helpful
1. Challenge unrealistic and negative thoughts. Consider what you would say to a friend who had the same thought.

2. Make thoughts more helpful. If you are struggling with unhelpful thoughts, think of more helpful things you can say to yourself. Unhelpful thoughts are unhelpful.

3. Do something to help you cope. Think of things you can do to help yourself cope. They can be big or small things! Consider problem solving the situation to help find ways of coping and maintaining your wellbeing (see the Resource on Structured Problem Solving