s ll believe them on a ra onal level and you con nue to accept
these nega ve beliefs, you are unlikely to change. Instead, you
must chip away at them bit by bit and gradually weaken them. So,
if you’re s ll finding it difficult to believe what you wrote on your
flashcard, go back to the exercise and start disproving these beliefs
again.
Make a commitment to figh ng these beliefs and get some help
from a trusted loved one. You may find it helpful to ask someone
who knows you for some help with these exercises. They may be
able to offer an objec ve point of view and help you to disprove all
of these beliefs. In fact, that’s exactly what a psychologist or
therapist would help you to do in therapy.
Look, I know this may sound like it’s trivial, but this stuff really
does work. It’s based on techniques prac ced in cogni ve and
behavioral therapy which has been researched and studied for
decades. This process will work for you but it takes me and work
so don’t give up or get discouraged. Hang in there and remember
that you must challenge and confront yourself over and over
again..
3. Set A Freak Out Deadline
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