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To improve your mental health there are certain cognitive transitions that you'll need to make.  This simply means to not only be aware of what you are saying to yourself (and when), but also what to replace this self-talk with so that it will help you instead of creating an emotional disturbance for you.

Learning new self-talk is not always easy at first. This article explains that learning new ways of thinking are foreign to you in the beginning, but will not take long before it feels normal.

By Maxie C. Maultsby, Jr., M.D.
From the book: Help yourself to happiness through Rational Self-Counseling 
What is Cognitive Behavioral Therapy (CBT)?

Are There Variations of CBT? What is REBT?

How Does CBT and REBT Provide Relief & Help?
Using CBT/REBT to Overcome Depression, Anxiety
The First Steps to Managing Anger
Listen to Your Self-Talk to Overcome Your Anger
How CBT/REBT Can Help For Anxiety & Panic
How to Think Differently So You Feel Better
Recommended CBT & REBT Self-Help Books


Right after people get started in emotional re-education, they want to know: 'How Long will I have to practice?' The most accurate, honest answer is: 'You'll have to practice as long as it takes for you to get the result you want.'

At first, most people think I'm just trying to be funny when I tell them that. To get them to see that I'm sincere and that it's really helpful to keep that answer in mind, I give them this advice. Think of the thinking part of your brain (your neocortex) as being a rider; and think of the feeling part of your brain (you limbic system) as being a horse.

When you start emotional re-edcuation, your neocortex is like a rider who has ridden his horse up and down the same straight road to work for ten years. Until now, he could trust the hose to take him to and from work with little or no direct control But recently the rider moved to another part of town. Instead of a straight road to work, he now has to make one right turn on the way out and a left turn on the way back.

From the very first day after the move, the rider (the neocortex) remembers and makes the correct turns without mistakes. But the horse (the limbic system) doesn't. Instead, it has a strong urge to go straight down the road, just as it has for the past ten years. The horse will require time and lots of practice in being guided around the correct turns, before it learns to make them without being directed.

How long will it take before the horse learns to make the correct turns automatically? No one can say

How to Keep Your Emotions in Check
Anxiety Drugs and Medications
What is Therapy? How Does it Work?
Relaxation/Breathing Techniques
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beforehand. Every horse differs in its ability to learn. Every rider differs in ability and willingness to teach his horse. The rider who give his horse the most practice will teach his horse to make the correct turns wirhtout direction in the shortest time possible.

The same logic applies to people who are giving themselves a rational emotional re-eduction. Those who consistently practice the rational self-counseling method of emotional re-education will emotionally re-educate themselves in the shortest time possible. But it will still take as long as it takes.

So....if you are persistent in doing what you know is the rational thing to do, even if it doesn't feel right because of old habits (cognitive dissonance, right?), it will eventually become automatic and feel right.

 

Learn more below about psychotherapy and Rational Emotive Behavior Therapy (REBT)

What type of therapy is best? What is REBT? How does it help?
What is Stress?? Psychotherapy defined
Understanding Irrational Thinking The 12 Irrational Beliefs of REBT
The ABCs of REBT What are Rational Beliefs?
ABCs Worksheet ABC Disputing Chart
Keeping Emotions in Check 10 Happiness Beliefs
Healthy Relationship Defined Help for Relationships
Self-Esteem Defined How to Accept Yourself

 

 

 

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