How to Incorporate Cognitive Behavioral Therapy Exercises into Your Daily Routine

You may have heard the term cognitive behavioral therapy in a therapist’s office, but did you know it does not have to stay there? Cognitive behavioral therapy exercises are practices you can use every day to promote your own mental well-being. With some understanding of the exercises and their uses, you can continue the work of therapy even outside of a session. At Integrative Life Center in Nashville, TN, we provide trauma-informed approaches to healing. Mental health disorders and addiction can plague an individual, but hope is still available. 

Cognitive Behavioral Therapy: An Overview

So what is cognitive behavioral therapy? Put simply, it is a form of talk therapy intended to help individuals change faulty or unhelpful ways of thinking that may cause harmful behaviors or psychological problems. It has been proven to be effective in treating everything from alcohol abuse to depression to eating disorders. Importantly, it isn’t a passive form of treatment–it involves intentional practice on the part of the individual. It also encourages a holistic approach to care, considering the whole person–spiritual, physical, emotional, and environmental.

Additionally, cognitive behavioral therapy is an important component of trauma-informed care. This kind of care aims to help a person recover from past trauma without re-traumatizing them. It teaches them to challenge intrusive thoughts of guilt, shame, or despair, and to modify recurring negative thinking about a traumatic event.

Are Cognitive Behavioral Therapy Exercises Right for You?

You may benefit from daily cognitive behavioral therapy exercises if you:

• Are managing symptoms of a mental illness
• Want to cope more effectively with stressful life situations
• Are interested in holistic alcohol treatment
• Want to better manage your emotions
• Are working to resolve relationship conflicts or improve communication
• Are experiencing grief or loss
• Have endured adverse childhood experiences
• Are managing chronic medical illness

Please note that this is not an exhaustive list–people with any manner of mental health goals will benefit from daily cognitive behavioral therapy exercises.

An important first step to incorporating any cognitive behavioral therapy exercise into your daily routine is seeking out “cognitive behavioral therapy near me”–an experienced mental health professional will get you off to your best start with these exercises.

Cognitive Behavioral Therapy Exercises You Can Use Today

Everyone can benefit from daily cognitive behavioral therapy exercises, but by identifying your personal mental health goals, you can make the most of your choice of exercises and feel progress towards those goals. Here are some cognitive behavioral therapy exercises for anxiety. 

• Relaxation techniques, such as deep breathing and progressive muscle relaxation, can help stop intrusive or racing thoughts in their tracks. By focusing on the physical body, this holistic practice can calm nerves and slow thoughts. It might be helpful to use a video or recording as a guide for these practices.
• Imagining the worst case scenario sounds like the opposite of a healing exercise, but it can actually be an important practice for those struggling with anxiety. By proverbially “playing the script to the end” in your mind, you can come to the realization that even the imagined worst possible outcome is not insurmountable. This CBT for social anxiety is especially helpful. 
• Though it sounds perhaps too simple, do not underestimate the power of countering negative thoughts by saying positive affirmations out loud. For example, if you are suffering from social anxiety (anxiety around social interactions), you might challenge the negative thought “If I go to this party, no one will talk to me because I am unlikeable” by saying aloud, “I am likable and lovable no matter what anyone else does.”

Cognitive Behavioral Therapy Exercises for Depression

For individuals dealing with depression, ILC offers dual diagnosis treatment as well. Some helpful CBT tips also include: 

• Journaling is a simple yet excellent strategy for understanding and processing moods, including what may cause feelings of depression or despair. You can take a measure of control over your thought patterns by tracking them and identifying when and where they change.
• For those struggling with feelings of being overwhelmed by life, the proactive cognitive behavioral therapy exercise of structuring your day with small, manageable tasks can help manage depression by giving you a feeling of order and accomplishment rather than despair.

Cognitive Behavioral Therapy Exercises for OCD

• Exposure and Response Prevention is a cognitive behavioral therapy exercise that, under the care of a mental health professional, can help improve the symptoms of Obsessive Compulsive Disorder (OCD). This practice involves mentally or actually exposing yourself to a stimulus you fear, such as touching a dirty object or using a knife to chop vegetables.

Start your Cognitive Behavioral Therapy Journey at Integrative Life Center in Nashville, TN

It is important to state that some of these exercises, especially Exposure and Response Prevention exercises, should only be used when under the care of a mental health professional. A counselor, therapist, or psychiatrist can help you determine which practices meet your specific mental health goals and keep you accountable during your healing process. They provide the necessary support to overcome anything from alcoholism to depression to OCD. If practiced daily, the exercises they recommend will help you along your healing journey.

To learn more about the mental health services and personalized treatment options Integrative Life Center offers, contact us today at (615) 455-3903.

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