New Data (after)

{
    "cbt_title": "Reframing Unhelpful Thoughts",
    "cbt_image": "",
    "cbt_order": "23",
    "cbt_summary": "<p>Feeling worried sometimes is a normal part of life, but there are times when the things you worry about might not be as bad as they seem. This is where \"reframing negative thoughts\" comes in – it's like looking at a picture in a different frame to see it in a new light. When you have an anxious thought, it's like seeing a scary shadow and thinking it's a monster. But if you turn on the light, you often find out it's just a chair with clothes on it. In the same way, you can 'turn on the light' on your anxious thoughts by examining them closely. Ask yourself: \"Is there real evidence for what I'm worrying about?\" or \"Is there another way to look at this situation?\"</p><p>Reframing isn't about pretending everything is perfect; it's about finding a more balanced way to look at things. Over time, practicing this can really help you feel better and less anxious. It's like training your brain to be a detective that looks for clues to solve the mystery of your worries, helping your mental health and wellbeing in the long run.</p><p><b>Use 3C approach:</b></p><p>➢ Catch it: First, you need to 'catch' the anxious thought.</p><p>➢ check it: Next, 'check' it and question to see if your thought is really true</p><p>➢ change it: 'change' the thought into a more positive and realistic one.</p><p><b>Things you need to avoid:</b></p><p>➢ always expecting the worst outcome from any situation</p><p>➢ ignoring the good sides of a situation and only focusing on the bad</p><p>➢ seeing things as either only good or only bad, with nothing in between</p><p>➢ considering yourself the sole cause of negative situations</p><p><b>Pop Quiz:\nQ- The 3C approach involves:</b></p><p>a. Create, Control, Change</p><p><b>b. Catch, Check, Change</b></p><p>c. Criticize, Curb, Conclude</p><p>d. Calm, Clarify, Cope</p><p>The \"Catch, Check, Change\" method is really useful, especially when dealing with anxiety. Think of it as playing a video game where you have to catch sneaky negative thoughts, just like catching bugs in a game. When you 'catch' these thoughts, you're noticing them instead of letting them fly under the radar. Then, you 'check' them, like a detective figuring out if these thoughts are actually true. Sometimes, anxiety can make you think things that aren't really accurate. Lastly, you 'change' these thoughts to something more positive or realistic, like updating a character's powers in a game to make them stronger.</p>"
}