Yes, you CAN do self cognitive behavioral therapy. Cognitive behavioral therapy, or CBT, helps you change your way of thinking so you can problem solve and feel better. It’s a step-by-step process that takes a little time, but can help you feel calmer and have more clarity. CBT is often done in an office with a Psychotherapist or Therapist. The Psychotherapist guides you in learning the process of thinking differently through steps at each session. When you complete CBT at home, it’s a similar process, but you follow a journal that has the steps. Some people like working with someone else through the process, while others prefer to work alone. If you are someone that would like to try CBT by yourself, then you should start with this guided journal. Below you will learn more about what this journal has to offer, and see if it’s right for you to undergo self cognitive behavioral therapy.
Meet the CBT Journal
This journal can truly change your life, for the better. It helps you complete CBT in the comfort of your own home, in a coffee shop, or wherever you please. To use it all you have to do is follow the pages and fill them out as you go. You will start be figuring out what goals or problems you want to work through. Then from there you learn how to think differently and get your goals accomplished. It sounds really simple, and it can be, but you have to really figure out what you want to overcome. You also have to keep working in the journal, if you give up after a few pages, it probably won’t help you much. So, all you have to do is work in the journal (I recommend at least a couple times a week) and keep on filling out and accomplishing the pages. If you do this the cognitive behavioral therapy will start to kick in and you will, with time, be able to reduce the anxiety and stress in your life. Below are some benefits you can expect to see when going through the self cognitive behavioral therapy process:
- Learn mindfulness
- Replace stress and anxiety with clarity and calm
- Self-help technique
- Embrace habits and change your behavior
- Learn to express yourself in a creative manner
- Alter the way you view yourself
- Teach yourself at your own pace
- Build confidence and feel less insecure
- Use CBT in your daily life
- Complete fun journal activities
- Transform your thoughts
- Learn more about yourself
- Develop good habits and
- Solve problems more efficiently
- Can help with stress, anxiety, eating disorders, depression, anger management and more
What Does it Look Like Inside?
When you first open your journal there is a little introduction on how to use your journal. It basically tells you to follow the pages in order and fill out all the information. You will start by figuring out what your goals are and from there you will turn your goals into positive goals. You’ll learn how to accomplish your goals in a way that isn’t stressful. As you continue working in this journal you’ll learn about yourself and what goals you want to reach. You’ll learn how to achieve your goals in a positive manner and a way that’s effective. With each page you take the next step on the journey. You slowly work your way up to learning how to improve yourself. Basically, most pages have a little content and then there’s an area that you fill out with your thoughts. Sometimes there are samples to help your mind get on the right track. It’s a fun way to learn about yourself and change the way you think. With every step you accomplish you get closer and closer to eliminating stress and anxiety. You’re building your way up to learning how to replace anxious thoughts with calm and clarity. You can expect to fill in the blanks in a fun interactive journal, and be on your way to a calm life.
One of the first pages:
One of the first pages:
Back of book:
Myself looking closely at a page:
Is Self Cognitive Behavioral Therapy for me?
I strongly believe undergoing cognitive behavioral therapy on your own can be extremely beneficial. If you stop using the journal after a few days, it is not going to help you. You have to be willing to complete the entire journal and fill it in with your true feeling. If you need someone to push you to finish steps, you might be better off with CBT through a Psychologist, which is totally fine too. It all depends on how you work and if you can get things done. I’m someone that enjoys working at my own pace, on my own time, so the journal is beneficial to me. You can work in this journal at home, at a coffee shop, or wherever you please. You will have to decide what will work best for your personality. Also, this journal isn’t very expensive, which is nice. If you don’t have a lot of money for in-office CBT, this journal might be the perfect alternative for you. You can even use this journal along with seeing a therapist. You’ll have to find the best route for you. This journal has transformed my life and life with minimal anxiety, and I used to have anxiety all day every day. If you have anxiety I highly recommend some sort of CBT, it can make you feel much better.
Tell Me More…
Self cognitive behavioral therapy is great for people with the following characteristics:
- Want to test out CBT
- Can work alone
- Doesn’t need someone reminding them to work
- Have self-discipline
- Don’t currently have funds for a Psychologist
- Likes to work at own pace
- Like self-help books
Journal and Feel Better
Now, get out there and start journaling to help you eliminate stress and have a life full of calm. Learning about yourself and completing cognitive behavioral therapy can help let go of stress. You are able to relax your mind and focus on what truly matters. Sometimes you don’t even realize you are causing negativity with your mind, but you just have to alter your thoughts to make a difference. CBT can do amazing things for your mind, body, and soul. You’re able to change the way you think for good.
If you have any questions, ask them below. I’m always happy to help!
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