Cognitive Awareness Exercise
Catch it, Check it, Change It
Ariel Weber, MSW RSW
12/5/20241 min read
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
Is this thinking realistic?
Is this thinking based on fact or opinion?
Is this thinking helpful or harmful?
Catch It
What is the unhelpful thought?
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
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."
