Catch it, Check it, Change it - An Intro to CBT (Cognitive Behavioral Therapy)

Cognitive Behavioral Therapy (CBT) Strategy: Catch It, Check It, Change It

Cognitive Behavioral Therapy (CBT) is a powerful tool for managing negative thoughts and improving your mental well-being. One of the most effective CBT techniques is "Catch It, Check It, Change It," which helps you become more aware of your negative thought patterns and actively reframe them in a healthier way. This technique can be particularly useful when you feel overwhelmed by external negative situations, helping you regain control and a sense of balance. At The Life Link, this technique is frequently used to help individuals build emotional resilience and manage distressing thoughts effectively.

What is ‘Catch It, Check It, Change It’? This method follows three simple steps:

1. Catch It: Recognize negative or unhelpful thoughts as they arise.

2. Check It: Assess whether the thought is based on facts or cognitive distortions.

3. Change It: Reframe the thought into a more balanced and constructive perspective.

   
   

Why It Works Negative thoughts can spiral into anxiety, depression, and low self-esteem. By actively working to change these thought patterns, you can reduce emotional distress and foster a more positive mindset. This approach is especially beneficial in situations where external stressors contribute to overwhelming feelings, allowing you to shift your perspective and take a proactive response.

Practice Exercise: Catch It, Check It, Change It

Step 1: Catch It

• Pay attention to automatic thoughts that arise in difficult situations.

• Write down one negative thought you had today.

Step 2: Check It

• Ask yourself: Is this thought based on facts or emotions?

• Challenge it: Would someone else see this situation differently?

• Identify any cognitive distortions (e.g., catastrophizing, black-and-white thinking, overgeneralization).

Step 3: Change It

• Replace the negative thought with a balanced alternative.

• Example:

  • Negative Thought: "I’ll never be good at this."

  • Checked Thought: "Is it true that I’ll never improve, or am I just feeling discouraged right now?"

  • Changed Thought: "I may struggle now, but with practice, I can get better."

    
    

Reflection Questions:

• How did your emotions shift after changing the thought?

• What can you do to reinforce this new perspective in daily life?

Practicing "Catch It, Check It, Change It" regularly can transform the way you think and feel. By becoming aware of negative thoughts and consciously reshaping them, you can build healthier mental habits and improve emotional resilience. This method is especially useful in moments of overwhelming external negativity, helping you maintain clarity and control.

Try this exercise for a week and observe how your mindset shifts!