We’ve talked a bit about Cognitive Behavioral Therapy, and we’ve talked about the Triple Column Technique — a written exercise that helps you identify and deconstruct cognitive distortions. Today, I’d like to talk about how often to do the Triple Column Technique.
I’d imagine that some readers may believe that doing the Triple Column Technique once or twice is good enough. Though doing it once or twice may indeed help you begin to identify and deconstruct some of your cognitive distortions, it may not be enough. Cognitive distortions, like all habits of mind, are often deeply embedded in our habitual, automatic thoughts. For years they go undetected and arise again and again, causing suffering and sadness. Could such a long habit of mind be broken easily with a quick fix? No. Unfortunately, no.
So, practicing the Triple Column Technique regularly is important. Sound like alot of work? No, it’s actually not. It only takes a few minutes to do it each time, and the improvement in the quality of your life will far outweigh the effort you expend on the practice.
How does one make the Triple Column Technique a regular part of life? One easy way is to make it part of your morning routine.
What to do:
- At some point in your morning routine — say, for instance, just after eating breakfast or perhaps just before jumping into the shower — do the Triple Column Technique.
- Make it a habit. You wouldn’t leave the house without brushing your teeth, right? Make the Triple Column Technique a similar habit.
- Keep your Triple Column Technique worksheets. New insights can be gained by leafing through your old worksheets. You may find, for instance, that you’re particularly susceptible to specific cognitive distortions, and you can raise your own, inner awareness about them, which can be very useful in preventing them.
It may be easier to pick a different, regular time of day to practice. If that’s true for you, feel free to pick what is best. However, morning’s an especially great time to practice since doing so helps you get your day started on a more rational, calmer footing.