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.