Better-But-Believable Thoughts: An alternative to cognitive therapy
For most of us, a small amount of worry can spur us into action and help us solve a problem. But for others, worrying can become a problem. For those that are pre-occupied with worry, it can take an extensive toll on their body.
If you have a client with chronic worry, you've likely tried cognitive therapy on some level. Collaborating with the client to identify thought styles, such as catastrophizing, filtering, shoulds, and mind-reading, and replacing these with alternative positive thoughts has been proven effective for generalized anxiety disorder and panic disorder. However, these methods are time-consuming and complex.
First, the client is expected to identify the thought style they are experiencing. Next, the client must construct a new thought based on a list of suggestions. It's a laborious process that is also flawed when the commonly used suggestion to "think positive" is added in.
According to Jennifer Abel, Ph.D., the bottom line is that if the person doesn't really believe that the thought is true, it's going to be useless. Abel has created a new, simpler strategy to try with your clients: Better-but-Believable thoughts, or B3s.