How can you develop a cognitive therapy routine and stick to it at home?

The real transformation does not happen specifically in the sessions, but in the practical application of insights, new behaviors, learning and decisions. Getting out of autopilot and taking control of your own life, adjusting your lifestyle, adopting more functional behavior patterns, developing skills and psychological flexibility to deal with life's challenges is what makes the difference.

Consistency is key,I've found success by setting specific goals, dedicating regular time slots, and using reminders or apps to stay on track

You can develop a cognitive therapy routine by setting specific goals for your cognitive therapy routine, such as identifying negative thought patterns or practicing relaxation techniques, and schedule regular sessions to work on them. Also, create a structured plan outlining the activities you'll engage in during each session, whether it's journaling, cognitive restructuring exercises, or mindfulness practices.

Write your goal as an affirmation and post it on the bathroom mirror to see at least every morning and night when brushing your teeth (which is an anti-depressive activity in itself). The affirmation format, which I learned from a friend, Michelle Fitzgerald, might look like this: I give thanks, I am blessed with positive thoughts now. I remember every day that I am loving, beautiful and kind. This comes to me in the right and perfect way, for the good of all involved. This or something better…

Begin with clarity. Define a specific, achievable goal for your cognitive therapy routine. Whether it's managing stress, enhancing self-esteem, or navigating challenging thoughts, a clear goal will be your guiding light.

During treatment, traumas, cognitive distortions and dysfunctional behaviors that require interventions are identified. In this sense, psychoeducation techniques, complementary activities (homework) and tools are applied that enhance the approach to the sessions and assist in deepening, investigation and clinical management.

In my experience looking for triggers focusses your attention on the negative and it might cause avoidance which, although temporarily may be used as a coping mechanism, in the long run is counterproductive. In Oriental Medicine, where the mind goes, the energy flows; hence, what you focus on is what you bring into your life. Thus, the best method is to teach yourself to acknowledge your negative thought when you notice you have it; accept that you thought it and take a deep breath; refocus on a pre-set beautiful thought, image, sound or word, which is your tool to redirect your energy and awareness.

Dive into the core of cognitive therapy by challenging unhelpful thoughts. When a negative thought arises, ask yourself: Is this thought based on facts? What evidence supports or contradicts it? Challenge, reframe, and nurture a more balanced perspective.

I find that planned, daily Gratitude Journaling, sets a peaceful mood and makes me aware of, and grateful for, all the little good things in every day life that otherwise would pass unnoticed or overshadowed by negative thoughts.

When developing a cognitive therapy and integrating it into routine, consider individual needs, consistency in practice, and ongoing evaluation for effectiveness.

I believe that the journey IS the reward. If we look at cognitive therapy as work, we might find it easy to stop doing it. Making the rewards such as music, relaxation, meditation or taking a walk part of the daily routine and linking them to the therapy, makes it easier to persevere. Foods or sweets are never a good reward since most of those who deal with depression and anxiety tend to stress-eat or overeat anyway.

Celebrate your progress, no matter how small. Establish a reward system for achieving milestones in your cognitive therapy journey. This positive reinforcement enhances motivation and makes the process more enjoyable.

You're not alone in this journey. Reach out to friends, family, or a mental health professional. Sharing your experiences and insights with others not only provides emotional support but also reinforces the principles of cognitive therapy.

En mi experiencia como Psicoterapeuta, me ha servido generar autoconciencia en mis pacientes, para que por ellos mismos continúen trabajando con su bienestar en forma constante. Cualquiera que sea el enfoque terapéutico es el paciente quien debe tomar el compromiso de crecer y mejorar; si esto sucede, los insights servirán para toda la vida y ante otras dificultades.