PsycHacks Episode 16: The block-and-replace technique
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Aug 6, 2021 Explore the powerful block-and-replace technique, a core skill in cognitive-behavioral therapy. Discover how to say no to negative thoughts and replace them with more realistic alternatives. Learn to reduce emotional reactivity by finding the least pathologizing replacements. Hear examples that affirm personal growth while addressing mistakes. Understand the journey of forming cognitive habits for enhanced emotional well-being through practice. Tune in for insights on transforming your thinking!
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Automatic Negative Judgments Shape Feeling
- Negative cognitions are frequent automatic judgments about ourselves and others.
- These thoughts shape our feelings even if we didn't choose the emotion.
Verbally Block Negative Thoughts
- Say no to a negative thought out loud or in your mind to block it.
- Use explicit statements like "No, that's not true" to interrupt the thought.
Replace With Reality-Based Alternatives
- After blocking, replace the negative thought with a reality-based alternative.
- Choose the least pathologizing explanation that still fits the facts.