Cognitive therapy is not about positive thinking, rather it is about looking at the situation from many sides whether they are positive, negative, or neutral; This can lead to new solutions and conclusions.

The key to understanding one’s problems or distress is to identify five components: situation, physical, moods, behaviors, and thoughts. These areas interact with each other and even a small change in one area can lead to changes in another area (Greenberger & Padesky, 1995).  You can try to describe any recent changes in your life or long-term distress by breaking it down into these five areas:

  1. Situations or Environmental changes involve identifying the most stressful ongoing circumstances, which can include events going as far back as childhood.
  2. Physical Reaction or symptoms such as changes to one’s sleep patterns, energy levels, motivation, appetite, sweating, heart racing, headaches, muscle tension, pain, dizziness, or difficulty breathing.
  3. Moods are generally single-words that describe one’s emotions (e.g., sad, frustrated).
  4. Behaviors are actions we would like to see change or improve at home, work, with friends, or to ourselves.• Behavior

    • Much of our behaviors are repetitive and rehearsed many times throughout the day.

  1. Thoughts are beliefs, memories, and images that pop into our head throughout the day including words and statements we say to ourselves.• Thoughts / Self-Talk

This subject will be continues in future

Dr. Niusha Ghazban