I wanted to share with you two CBT methods I devised which have worked well for me.
Method one is the "Belief Square". You can use this method to figure out what self-depricating beliefs you have. These will always depend on things you "are/aren't", or things you have or haven't done. If you discover a negative belief, you can use this diagram to figure out why you think it is true.
Method two is the "Phobia Triangle". You can use this method to determine how your phobia is structured. Here I provided a watered-down example from my own Social Anxiety Disorder. The idea is to systematicaly debunk the "foundation" of your phobia, thereby destroying each level until the ultimate threat - the fear of being "wortheless / evil / doomed / etc" is nullified.
Hope this helps.
Method one is the "Belief Square". You can use this method to figure out what self-depricating beliefs you have. These will always depend on things you "are/aren't", or things you have or haven't done. If you discover a negative belief, you can use this diagram to figure out why you think it is true.
Method two is the "Phobia Triangle". You can use this method to determine how your phobia is structured. Here I provided a watered-down example from my own Social Anxiety Disorder. The idea is to systematicaly debunk the "foundation" of your phobia, thereby destroying each level until the ultimate threat - the fear of being "wortheless / evil / doomed / etc" is nullified.
Hope this helps.
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