Cognitive Awareness Exercise

Catch it, Check it, Change It

Ariel Weber, MSW RSW

12/5/20241 min read

a glowing brain model sitting on top of a table
a glowing brain model sitting on top of a table

Cognitive awareness exercises are designed to help individuals become more aware of their thoughts, patterns of thinking and the connection between thoughts, emotions and behaviours. Often used in Cognitive Behavioural Therapy (CBT) they are there to change unhelpful thought patterns and change them towards ones that are more adaptive and helpful. This exercise helps increase awareness of negative thoughts, identify cognitive distortions, and reframe them into more constructive and realistic thoughts. Regular practice can lead to better emotional regulation and a more positive outlook. This simple and effective exercise relies on three steps: catch it, check it, and change it.

Check It

  1. Is this thinking realistic?

  2. Is this thinking based on fact or opinion?

  3. Is this thinking helpful or harmful?

Catch It

  1. What is the unhelpful thought?

  2. Is there a cognitive distortion* I am using?

    *cognitive distortions are irrational thoughts that influence your perception, your beliefs and your emotions. Click HERE for a list of common cognitive distortions.

Change It

  1. What is a more balanced counterstatement?

Example

Situation

You have an important presentation next week and are experiencing anxiety and self-doubt about your performance

Catch it

Identify the unhelpful thought: "I'm going to mess up and everyone will think I'm incompetent."

Identify the cognitive distortion:

Ask yourself if there is a cognitive distortion involved. Here, you might be using a few cognitive distortions, such as:

  • Catastrophizing: Assuming the worst possible outcome will happen.

  • Mind Reading: Assuming you know what others are thinking about you.

  • Overgeneralization: Believing that one negative event will lead to a pattern of negative events.

Check It

Consider evidence for and against this thought:

  • Evidence For: "I’ve been nervous during presentations before."

  • Evidence Against: "I’ve successfully given presentations in the past, and I received positive feedback."

Change It

Create a more balanced and realistic thought: "I might feel nervous, but I’ve prepared well, and even if I make a mistake, it doesn't mean I'm incompetent. People understand that everyone makes mistakes sometimes."