Attacking Anxiety with CBT (Daily Mood Log Example)

Cognitive Behavioral Therapy (CBT) has become an integral part of my treatment program. CBT is a psychotherapy technique that aims to modify cognitive distortions, assumptions, beliefs, and behaviors.

One of the CBT tools that my doctor strongly recommends is called the “Daily Mood Log”. This journal technique is a structured method for making note of negative thoughts as they relate to an upsetting event. With each negative thought, the patient is challenged to identify the cognitive distortions that are present in each thought and then asked to rewrite each negative thought as a positive thought.

The cognitive distortions that seem to be most present in my negative thoughts are:

• Over-generalization: Viewing a negative event as a never-ending pattern of defeat — “This always happens!”
• All-or-Nothing Thinking: Viewing things in absolute, black and white categories.
• Jumping to Conclusions: The tendency to jump to conclusions not warranted by the facts.
• Discounting the Positive: Insisting that your positive qualities don’t count.

Once you have taken a moment to rewrite each negative as a positive, you then reevaluate your current beliefs. How much do I believe the new positive thought vs. how much do I still believe the old negative thought.

My doctor asked that I do this exercise at least once a day for 6 straight weeks, which I have done. I find that I am now starting to do this exercise automatically in my head. However, it is important to note that I needed the structure of putting it down on paper at first to reinforce the habbit. It was and still is very beneficial to have these thoughts in written form so that I can go back and reflect on where I was and how far I have come.