Using CBT with Depression
Cognitive Behavioral Therapy (CBT) can help with depression, smoking cessation, and decreasing alcohol use.
As we mentioned, using Cognitive Behavioral Therapy (CBT) can help with depression, smoking cessation, and decreasing alcohol use. The same techniques we reviewed in the previous sections on CBT can be helpful in addressing all three issues. Try using the Frame of Mind Chart (see below) for these issues as well. Remember the same ideas about twisted thinking and refraining your thoughts are very applicable here.
Working through these problems can be challenging, but very rewarding! Remind yourself not to give up! It can be difficult at first. Perhaps it would help you if you went to one of the support groups listed in the References and Resources section to speak with people who have gone through, or are going through experiences similar to you.
|Downbeat Thoughts||Upbeat Thoughts||New Thoughts|
|Write down what is bothering you
|Rewrite the thought more positively||Blend the downbeat and upbeat thought into a new thought|
|Example: I was awful last night. My girlfriend will probably give up on me. I drank so much. Nothing is helping.||Example: I did have a bad night, but hopefully my girlfriend won't stay angry for long. This has happened before and some of the things I've learned about CBT have helped.||Example: At least I got out of bed and I am writing this log. I am feeling a bit better. I know I am doing better on some days than I was before. I'm going to call my girlfriend and apologize.|