Analyzing behavior using vicious/virtuous circles |
Example: looking at what thoughts, feelings and behaviors exists in a situation and the short- and long-term consequences. |
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Using goals and values |
Example: breaking down long-term goals into smaller parts, thinking about what you value in a certain area of your life. |
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Investigating negative automatic thoughts and avoiding thought traps |
Example: registering thoughts and rating the truthfulness of them. |
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Breaking out of rumination |
Example: attempt to stop comforting thoughts that keep the rumination going. |
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Behavioral experiments |
Example: test out your assumptions and predictions and compare against actual results. |
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Behavioral activation/increasing your amount of valued social contact |
Example: planning for social actions, identifying potential obstacles. |
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Exposure |
Example: to systematically and deliberately approach situation that evoke anxiety without the use of safety behaviors that reduces the anxiety short-term |
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