Cognitive Behavioural Therapy (CBT) by Elaine Iljon Foreman

Author:Elaine Iljon Foreman
Language: eng
Format: epub
Publisher: Icon Books Ltd

E – ELEPHANTS NEVER FORGET …

But you are not an elephant! Find ways to remind yourself why you are doing this. Remember your pros and cons list? Write down all those reasons why you are trying to change your habit and keep the list somewhere you can look at it regularly. Stick it up on the back of a door, the bathroom mirror, the fridge or your computer monitor – somewhere you will be reminded of it several times a day. Write down your goal and keep that around as a reminder.

F – FALLING OR FAILING: WATCH OUT FOR ‘DANGER TIMES’

From your diary you will be able to work out your habit ‘danger times’. For Mario, these were times when he was likely to be bored or have time to day-dream. Be on your guard at these times. Avoid them if you can and if you can’t, switch off your ‘auto-pilot’ – try to stay alert in order to catch yourself before your habit kicks in. Try to identify the urge to engage in the habit before you start. When you feel the urge, move on to something else.

Mario found keeping his hands occupied at times when he was day-dreaming or drifting off was helpful. He held a stress ball while listening at school or sitting on the bus, and found that squeezing this worked as an alternative to thumb-sucking. Sometimes we can’t predict when the trigger situations might happen. If your habit tends to occur when you are upset, you can’t always see this coming. However, you can train yourself to be more aware that when you are upset you might engage in your habit and to be on guard against slipping into it at those times.

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