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| <!DOCTYPE html> | ||
| <html> | ||
| <head> | ||
| <link rel="stylesheet" href="/next-jsx.css" /> | ||
| <link rel="stylesheet" href="/main.css" /> | ||
| <meta charset="utf-8" /> | ||
| <meta name="viewport" content="initial-scale=1.0, width=device-width" /> | ||
| <title class="next-head"> | ||
| Quirk CBT | What is Cognitive Behavioral Therapy? | ||
| </title> | ||
| </head> | ||
| <body> | ||
| <div id="__next"> | ||
| <div class="jsx-989211465 row"> | ||
| <a href="/" class="jsx-989211465" | ||
| ><h1 class="jsx-989211465"> | ||
| quirk.<span class="jsx-989211465 blue">fyi</span> | ||
| </h1> | ||
| </a> | ||
| <div class="jsx-989211465 row inner"> | ||
| <a class="jsx-1094775025" href="/about" | ||
| ><button class="jsx-1094775025">About</button></a | ||
| ><a class="jsx-1094775025" href="/distortions" | ||
| ><button class="jsx-1094775025">Distortions</button></a | ||
| ><a class="jsx-1094775025" href="/app" | ||
| ><button class="jsx-1094775025">App</button></a | ||
| > | ||
| </div> | ||
| </div> | ||
| <div> | ||
| <h1>So you just downloaded Quirk</h1> | ||
| <p> | ||
| Quirk can help you feel a lot better if you let it. But it's something | ||
| you have to learn about and it's something you have to practice. | ||
| </p> | ||
| <p> | ||
| We recommended you read this entirely; the investment is worth it. | ||
| </p> | ||
| <h1>How to use Quirk</h1> | ||
| <p> | ||
| Quirk's exercise is simple, yet quite effective. When you're feeling | ||
| depressed, anxious, or otherwise not-great, pull out Quirk. | ||
| </p> | ||
| <p>It looks like this:</p> | ||
| <ol> | ||
| <li>Record your automatic thought</li> | ||
| <li>Select any distortions</li> | ||
| <li>Record a challenge to your thought</li> | ||
| <li>Record an alternative thought</li> | ||
| </ol> | ||
| <p><img src="/static/imgs/quirkscreens.png" alt="image" /></p> | ||
| <h2>1. Record your automatic thought</h2> | ||
| <p> | ||
| Almost <em>every time</em> when you're feeling bad, it's caused by or | ||
| being made worse by "automatic" negative thoughts. | ||
| </p> | ||
| <p> | ||
| This could be small, like "I'm having a crappy day" or big like "I'm | ||
| worthless." These thoughts are <em>normal</em> but not necessarily | ||
| trustworthy. | ||
| </p> | ||
| <p> | ||
| By writing down your thought, you're separating it from yourself and | ||
| giving yourself the ability to examine it skeptically. | ||
| </p> | ||
| <h2>2. Notice any distortions</h2> | ||
| <p> | ||
| Mental health professionals have classified a number of ways our | ||
| thoughts can be <em>distorted</em>. They call these "Cognitive | ||
| Distortions" and there's | ||
| <a href="https://quirk.fyi/distortions">a list of them here.</a> | ||
| </p> | ||
| <p> | ||
| If you're feeling not-great, it's very likely your thoughts are | ||
| distorted. | ||
| </p> | ||
| <p> | ||
| Look back at the times you've been anxious, angry, depressed or afraid | ||
| before. How often were your thoughts true in the moment? Did the thing | ||
| you worried about come true? If it did, was it as bad as you thought? | ||
| </p> | ||
| <p> | ||
| So often, the fact that we're physically feeling the sensations of | ||
| anger, depression, anxiety or fear is <em>good evidence</em> that our | ||
| thoughts are distorted. | ||
| </p> | ||
| <h2>3. Record a challenge to your thought</h2> | ||
| <p> | ||
| With the distortions you've noted, write down what seems inaccurate | ||
| about your thought. If someone else had approached you with this | ||
| thought, what would you tell <em>them</em>? | ||
| </p> | ||
| <p> | ||
| Only write down what you <em>actually</em> believe. If your thought | ||
| was "I'm going to fail this interview," your challenge should | ||
| <em>not</em> be "I'm <em>not</em> going to fail this interview." | ||
| </p> | ||
| <p> | ||
| Instead, your challenge should be "I don't <em>know</em> that I will | ||
| fail this interview, but even I do, it will be fine since I've gained | ||
| experience for the next interview." | ||
| </p> | ||
| <p> | ||
| Your distorted thoughts are by definition not 100% true; you can't | ||
| challenge them by lying to yourself in the opposite direction. | ||
| </p> | ||
| <h2>4. Record an alternative thought</h2> | ||
| <p> | ||
| Finally, you'll record an alternative thought. Given this situation | ||
| again, what <em>could</em> you think? | ||
| </p> | ||
| <p> | ||
| If your automatic thought was "I'll bet I'll fail this interview" your | ||
| alternative thought might be "I'll wait to be concerned until I | ||
| <em>know</em> if I failed. In the meantime, I'll apply to more jobs." | ||
| </p> | ||
| <p> | ||
| An alternative thought is a chance to give a new reaction to the | ||
| situation. | ||
| </p> | ||
| <h1>Okay, now what?</h1> | ||
| <p> | ||
| It's time to <em>really</em> start noticing how you're feeling. If | ||
| you're not doing well, remember, you have Quirk now. | ||
| </p> | ||
| <p> | ||
| It's often <em>very</em> hard to remember to do some silly exercise | ||
| when you're wrapped up in the moment. This will take practice. | ||
| </p> | ||
| <h2>Will I feel better right away?</h2> | ||
| <p>Sometimes, but not always.</p> | ||
| <p> | ||
| But if your thought has been looming around for awhile, you'll | ||
| probably still feel upset. That's fine and that's normal. | ||
| </p> | ||
| <p> | ||
| You just give your body some time to recover. A good strategy is to do | ||
| the exercise, then set a timer for 20 minutes. | ||
| </p> | ||
| <p> | ||
| As you use Quirk more, you'll notice you have less of these negative | ||
| thoughts. When you do have them, they won't "spiral down" like they | ||
| used to. | ||
| </p> | ||
| <p>This is something you have to practice and it will take time.</p> | ||
| </div> | ||
| </div> | ||
| </body> | ||
| </html> |
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