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CBT (Cognitive Behavioral Therapy) is a therapy modality created by psychologist Aaron Beck and used for a large variety of problems. It often involves learning how to change thinking patterns. Here is one tool used in CBT:
GRAPES Tool
This acronym can be useful to remember in times of stress, emotional dysregulation, anxiety, depression, etc. But it can also be helpful to remember in ordinary day-to-day life.
- Gentle with self: Be gentle in the way you speak to and act toward yourself
- Relaxation: Make relaxing a priority each day, not an afterthought
- Accomplishment: Do something that makes you feel accomplished, even if it is a small victory
- Pleasure: Do things you enjoy (Scroll up to see examples of pleasure activities)
- Exercise: Move your body
- Social: Connect with others, volunteer
A-B-C-D-E
A-B-C-D-E is a model created by Albert Ellis, psychologist and founder of REBT (Rational Emotive Behavior Therapy), and can be useful in helping us become aware of and challenge irrational beliefs that are causing negative consequences in our lives.
- Activating Event (Something happens)
- Belief (You make an irrational belief based on that event)
- Consequence (Your irrational belief leads to a negative consequence)
- Disputing (You challenge the irrational belief)
- Effect (The new rational belief has more positive consequences)
