Catch It, Check It, Change It
 -
RSS Follow Become a Fan

Delivered by FeedBurner


Recent Posts

Take Five with Mark Powers
Have a Good Scream!
Change Your Mind, Not the Past
Take Five with Alex McIntyre
Creating a Confidence List

Most Popular Posts

Take Five with Trina Dalziel
Take Five with Nina Farrell
Take Five with Alexandra Harley
Creatives Blocks - They Happen to Us All
Take Five with Claire Meredith

Categories

Advent Calendar
Attitude
Coaching
Creativity
Ebook
Events
Motivation
Productivity
Seasonal
Take Five
Tango
Tools
Well being

Archives

September 2017
August 2017
July 2017
June 2017
May 2017
April 2017
March 2017
February 2017
January 2017
December 2016
November 2016
October 2016
September 2016
August 2016
July 2016
June 2016
May 2016
April 2016
March 2016
February 2016
January 2016
December 2015
November 2015
October 2015
September 2015
August 2015
July 2015
June 2015
May 2015
April 2015
March 2015
February 2015
January 2015
December 2014
November 2014
October 2014
September 2014
August 2014
July 2014
June 2014
May 2014
April 2014
March 2014
February 2014
January 2014
December 2013
November 2013
October 2013
September 2013
August 2013
July 2013
June 2013
May 2013
April 2013
March 2013
February 2013
January 2013
December 2012
November 2012
October 2012
September 2012
August 2012
July 2012
June 2012
May 2012
April 2012
March 2012
February 2012
January 2012
December 2011
November 2011
October 2011
September 2011
August 2011
July 2011
June 2011
May 2011
April 2011
March 2011
February 2011
January 2011
December 2010
November 2010
October 2010

powered by

My Blog

Catch It, Check It, Change It






We all have a little voice in our head, that one which whispers away in a constant running commentary, like a particularly chatty friend.  “Did I buy the milk?”, “Is the building I want on the left or right?”, “These shoes hurt”, “What shall I do next?” – you know the kind of thing.

Most of the time, the voice isn’t a problem and can blend into the background.  However, sometimes, this little voice can become the enemy.  Perhaps you know what I mean – those moments when you are about to make a presentation and voice jumps in: “why should anyone listen to me?  What do I know about this subject?  They will all laugh at me.”  Or when someone asks you how much your work is: “how can I charge that much?  What makes me think my work is worth that?”  

These are just a few examples and most of us have our own particular occasions when the negative voice turns up.  But this little voice, which we can believe as telling us the truth, is just a perception, often based on nothing.  The important thing to remember is, as D H Lawrence once said, “The mind can assert anything and pretend it has proved it.”  

There is a neat phrase which is used in Cognitive Behaviour Therapy, “Catch It, Check It, Change It” and it is a useful little tool to help you in those moments when the negative voice is about to sabotage you.  

Catch It:
Catch yourself when you are having the negative thought.  You will probably spot your emotional cues, such as feeling a bit anxious or nervous.  

Check It:
Stop and listen to the negative thought you are having.  Is it really true?  Is it how someone else would see the situation / see you?  What evidence have you got to prove what you say?  Does the negative thought support you?  Be as objective as possible.  (This isn’t always easy, as we always think our thoughts are true, but practise will help.)  

Change It:
Now change your negative thought for a positive one.  Make it realistic and look for evidence to support it.  Then notice how it feels – does this make you feel happier, calmer, more positive?  Keep that positive thought in your mind and your mind will begin to believe it.  

In the short term, it may take you a few minutes to go through this process.  However as you practise it, it could become second nature whenever you find that naughty negative voice pipe up.  You can use this tool to get you through a one off situation, but even then, the thought will have lodged as a truth in your mind, ready for the next time you find yourself in the same situation.  In the longer term, the more positive conversations you have with yourself, the more confident you will feel as a matter of course.


If this has struck a chord with you and you want to find out if coaching will support you, check out how we could work together and get in touch.

2 Comments to Catch It, Check It, Change It:

Comments RSS
Catherine on 02 August 2011 17:19
This came through just at the right time...as always with these things!!!! I think it is the curse of the creative mind to 'doubt' that we can achieve and the 'voices of doom' start chanting! thank you for reminding me that I can override the mundane and achieve the goal I'm aiming for.
Reply to comment
 
Debs on 02 August 2011 18:45
Glad it was of help, Catherine! And if ever you doubt yourself in the future, just give me a call and I will be delighted to remind you how lovely your frocks are!

Add a Comment

Your Name:
Email Address: (Required)
Website:
Comment:
Make your text bigger, bold, italic and more with HTML tags. We'll show you how.
Post Comment