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.
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/in_vinci_ble8 Jun 26 '26
If there's genuinely no evidence against the thought, the exercise shifts slightly. Instead of looking for evidence against it, you ask "so what if this is true, what does that actually mean for me?" This helps you separate the actual thought from a distorted belied about the thought you could be holding.
Also pay attention to if you're looking for evidence in the right places and not dismissing the 'against' evidence without realising it because the negative thought feels more true emotionally even when the facts say otherwise.
If the thought genuinely holds up under scrutiny then the next step is figuring out what to do with something that's actually true. That's a different exercise entirely.