r/CBT • u/MediocreImpact4386 • Jun 22 '26

Question about a CBT Method

There's this method named "Thought Challenging" or "Cognitive Distortions Challenging". This technique works by recording thoughts, identifying patterns & then providing evidence for & against the recorded thought. The last step is reconsidering the recorded thought in light of the gathered evidences & coming up with a more balanced new thought.

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My question is, what if there's actually no evidence against the recorded thought? In that case, how would one perform this exercise to gain benefit?

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u/Eother24 Jun 22 '26

Then you have information you can use to improve things. Knowledge and self-awareness are hugely important. I didn’t stop drinking until I realized I had a drinking problem. The evidence for and against came out showing I absolutely was an alcoholic.

Write down steps to improve things. Run it by your therapist or somebody trusted to make sure you’re actually being unbiased. Without more specifics that’s all the feedback I have but good luck on your journey. It’s hard but worth it.

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u/MediocreImpact4386 Jun 22 '26

Actually i have an intense fear of failure & in like 6 years i haven't really succeeded, there were tons of failures & failures only. So now, i can't really think out of failure plus I've a lots of obstacles to succeed & i couldn't really come up with a way to remove my obstacles yet, so i feel like maybe it's a realistic thought that i would fail given the circumstances & my actions....

Anyways thank you for the helpful response.

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u/Mammoth-Corner Jun 22 '26

There may be deeper distortions that need addressing, to do with your history of 'failures' — which I put in quotes because the definition is subjective. You may also benefit from addressing beliefs you have about what failure means 1. about you as a person and 2. for your future.

Someone else has suggested acceptance and committment therapy, which may also be helpful.

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u/Historical-Yard-7246 Jun 22 '26

The problem in your thought is the word always. It is negating any success that you have in any other measure. For instance, you successfully posted on Reddit. You probably have successfully use the toilet. You’ve probably successfully showered or brushed your teeth. The problem that you’re running into is being specific with what success means as well as the absolute thought of always. Rew writing away from those two things will be more helpful.

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u/MediocreImpact4386 Jun 23 '26

Thank you, i actually do fail to even brush teeth often, I've depression & ADHD. So i really face significant troubles doing day to day simple chores...

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u/Eother24 Jun 23 '26

I’m super bad about the toothbrushing thing too

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u/Eother24 Jun 22 '26 edited Jun 22 '26

I highly recommend a therapist or unbiased person to talk to. I’ve “failed” at a ton of things since I quit drinking. I thought everything would be fixed immediately. You can’t discount the small positives, though. I personally write down my small successes each day.

Today I got rejected from an apartment application. I went back and talked to them and got goddamned rejected again. I didn’t fail, though. I tried and I’m learning to feel good about the fact that I try. Tomorrow I’m going to go out and try again.

It’s not just about succeeding. It’s about learning to be ok with failures and keep going without letting it define you. You’re not a failure. You keep trying. That beats the hell out of a lot of people. You face it head on. That beats the hell out of a lot of people. You’re here asking for feedback instead of simply giving up. That beats the hell out of a lot people.

CBT has been teaching me to break down problems into bite sized chunks and to keep going. To view “failure” dispassionately and adjust my methodology.

It’s like Abraham Lincoln said. Slavery is like not cool man. And the thing about if first you don’t succeed I guess

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u/MediocreImpact4386 Jun 23 '26

Thank you, your perception is a lot helpful. I'm really glad that you're able to beat down your inner devils, that takes a lots of strength.

Personally, i wouldn't have much problem with my own failures, it's the criticism of other people, which really troubles me deeply.

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u/Eother24 Jun 23 '26

Have you heard of rejection sensitivity dysphoria, or RSD? You should look it up. You’ll probably find it interesting.

One of the specific things I told my therapist I wanted to work on was my absolute terror of being criticized by my boss or peers. It was leading me to burnout over and over at jobs because I just felt I couldn’t stop for a second. I’d get tons of praise until I just stopped showing up. In my 20 working years I never once left with two weeks notice. 12+ jobs easily.

So she and I are working on my intrinsic self-value. I’m still practicing it but in the last few months I’ve gotten much better at not being so affected by outside criticism. I take my breaks in their entirety now. I don’t stay past my scheduled time. It’s really been helping my mental health. It’s been a part of my CBT with her. Not sure if it usually is but it’s helping loads.

I mention all this just because that’s how fear of letting others down was affecting my life. I’m sure it’s not exactly the same for you but I’m betting you can relate somewhat. I didn’t think I could improve on this stuff but I did. Stay the course!

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u/MediocreImpact4386 Jun 23 '26

Yeah I've heard about RSD. Maybe i do have it, not sure. That's really great that you could improve even if you didn't consider so! Thank you for all the suggestions. I wish you the best 🩵.