Examples of Cognitive Therapy Exercises

 

According to Mary Ellen Copeland, cognitive therapy's greatest asset is the simple knowledge that we are not helpless bystanders that in the unending battle for control of our own brains there is still an "I" that can put up a fight. And where there is "I" there is hope.

 

You could applied cognitive therapy is a do-it-yourself program called WRAP (wellness recovery action plan), popularized by Mary Ellen Copeland, MS, MA. 

 

To start, on the first tab you should write, "Daily Maintenance List,".  On the next pages describe what it's like when you are feeling fine and what you need to do to keep yourself that way.

 

On the second tab, write down, "Triggers,". On the following pages you should write down events that might result in an increase in your symptoms, together with an action plan. An action plan is what you need to do to get back on track again. Your toolbox should also include things to avoid, such as caffeine, alcohol, and certain people who are not good for you.

 

On the third tab, you should write down, "Early Warning Signs,". You should use the following pages to list the internal signs of change, along with an action plan.

 

On the fourth tab, write, "When Things are Breaking Down," . You should make a list of symptoms that signal the onset of the crisis stage, together with an action plan.

 

Use the last tab and pages for " Crisis plan,". You should set out instructions for others to follow when you are not well. Others will know what to do when you aren’t well. You should develop this plan slowly when you are feeling well.

Cognitive therapy is a psychotherapy used to treat depression, anxiety disorders, phobias, delusional disorder and other forms of mental disorder. If you have some of those problems you should find a good therapist. Cognitive therapy is not an overnight process. With patience and a good therapist, cognitive therapy can be a valuable tool in recovery.