From a sleep habit perspective, this might be a thought like “If I don’t fall asleep soon, I’m going to be tired for work tomorrow” or “If I hadn’t hit the snooze button, I would have gotten up on time instead of messing up my sleep schedule.” The first step in the Three C Method is to catch the negative thought as soon as it starts to bubble up. When negative thoughts arise, you can follow these steps to help assuage them and reframe yourself with a positive mindset. The Three C Method is a mnemonic for catching, checking, and changing. Using the Three C Method, you can reframe these negative sleep-related thoughts and find a better way to think about sleep. Typically, negative thoughts play a role in keeping you up at night and causing your sleep anxiety. It’s a fairly simplified version of cognitive-behavioral therapy, but it can be effective for many people.Ĭognitive-behavioral therapy and the Three C Method can be applied to sleep problems as well. When you’re well-practiced in the Three C Method, it’s easier to turn those automatic negative thoughts into positive ones. The Three C Method helps people to recognize their negative thoughts, confront them, and shift to a more positive way of thinking. In this article, we’ll talk about the Three C Method and how you can use it to get better sleep. One particular exercise in cognitive behavior is called the Three C Method. Cognitive-behavioral therapy is a psychological treatment that can be used for a wide range of conditions, including insomnia and anxiety. If you’re having trouble falling asleep at night or staying asleep because of anxiety, you may want to try a cognitive behavioral therapy technique to help reframe the way you think about sleep. This feeling isn’t uncommon, and when you deal with it consistently, these thoughts can become habitual, leading to sleep anxiety. Not only that, but you keep thinking about how you can’t fall asleep and how it’s going to affect you the following day. You’re lying in bed and you can’t fall asleep. A Cognitive Behavioral Therapy-Based Exercise for Better Sleep
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