Behavioural experiments are one of the most powerful techniques available to therapists. They are planned activities, often information gathering to test the validity of an individual’s belief about themselves or others and more importantly used to test out new beliefs we have practised in the therapy. They are essential to Cognitive behavioural hypnotherapyin that we work together to identify and assess how strongly you may believe a cognitive distortion or unhealthy thinking style and how the safety behaviours you have been using in situations is often avoidant and has in many cases been making things worse. We can design experiments together, to find out what would happen if you didn’t use that safety behaviour and hopefully gather evidence to chip away at those self limiting beliefs and help you see yourself in a new light. Examples of these cognitive distortions or unhealthy thinking styles are;
All or nothing thinking- ‘If I’m not perfect I have failed’
Over generalising- Seeing a pattern based on a single event, ‘Everything was rubbish’
Mental filter,- Noticing our failures not seeing our successes
Disqualifying the positive-‘That doesn’t count’
Jumping to conclusions- Mind-reading, imagining we know others thoughts’ or ‘Fortune telling’
Magnifying (catastrophising) or minimisation
Should and Must- Using critical words’ ‘I should’, ‘I must’ can make us feel guilty
Emotional reasoning- ‘I feel embarrassed I must be an idiot’
Labelling- assigning labels to ourselves
Personalisation- Blaming yourself or taking responsibility for something that wasn’t your fault
I offer a free 20 minute consultation, if you have any questions or are still unsure how I can help please feel free to contact me via phone or email.
