Brilliant Cognitive Behavioural Therapy, 2nd Edition

Think in terms of sliding scales

People often complain that CBT places an unnecessary emphasis on percentages, ratings and measurements. However, recognising that, when it comes to levels of conviction or the degrees of emotion we feel, we are always at some point on a sliding scale creates the possibility of moving up and down in either direction. If there are only two opposites to choose from, then shifting from one position to the other often becomes a daunting task. Moving a few inches in either direction is a much less intimidating and more realistic prospect.

Here are a few suggestions:

• Watch out for terms in your speech and thinking such as ‘should’, ‘ought to’ and ‘must’ that may indicate the presence of unhelpfully rigid assumptions ...