COGNITIVE BEHAVIOR MODIFICATION

COGNITIVE BEHAVIOR MODIFICATION
Are Your Thoughts Making You Panic?
Donald Meichenbaum is a psychologist notice for his contributions to cognitive behavioral therapy (CBT). He developed a therapeutic technique called cognitive behavior modification (CBM), which focuses on identifying dysfunctional self-talk in order to change unwanted behaviors. In other words, Dr. Meichenbaum views behaviors as outcomes of our own self-verbalizations.
Panic disorder, agoraphiobia or other anxiety disorders often result in certain thought patterns and behaviors that may hinder recovery. For example, let's say you have to attend a meeting at work tomorrow. You're anxious and fearful that you will have a panic attack at the meeting. You may tell yourself, “What if I have a panic attack and have to leave the meeting. I would be so embarrassed.” So, you call in sick to work the next day so that you can avoid a meeting.
But, what if you were able to change your thoughts? And, what if by changing your thoughts, you are able to attend the work meeting instead of avoiding it?
How to Change Your Thoughts
Using CBM, changing thoughts and behaviors, including avoidant behaviors and panic responses, is a three-phase process:
Phase 1: Self-Observation
This phase involves listening to your internal dialogue or self-talk and observing your own behaviors. You want to be especially aware of any negative self-statements that are actually contributing to your anxiety and panic symptoms.
Phase 2: Begin New Self-Talk
Once you recognize your negative self-talk, you can begin to change it. As you “catch” yourself in familiar negative thought patterns, you create a new positive internal dialogue. “I can't” becomes “It may be difficult, but I can.” These new self-statements now guide new behaviors. Rather than using avoidant behaviors to cope with panic and anxiety, you become willing to experience the anxiety-provoking situations. This leads to better coping skills, and as your small successes build upon one another, you make great gains in your recovery.
Phase 3: Learning New Skills
Each time you are able to identify and restructure your negative thoughts and change your response to panic and anxiety, you are learning new skills. Because you are acutely aware of your thoughts, you are better to gauge your anxiet y and react in a more useful manner.
When your negative thoughts control you, it becomes difficult to control your behavioral responses to unpleasant situations. But, CBM can give you back some lost control. As your thoughts change from negative to positive, you start to behave differently in many situations. And, you will likely find that others react differently to the new “positive” you as well!
Http://panicdisorder.about.com/od/treatments/a/cbm.htm?nl=l