Methods · Method

Cognitive Analytic Therapy-derived

Pattern-mapping techniques inspired by cognitive analytic therapy; sensitive use requires careful review.

• When You Notice a Familiar Negative Pattern, Think of One Small, Alternative Action YouWhen you notice a familiar negative pattern, think of one small, alternative action you could take instead. Experiment and notice the effects.
• Draw a Map of Your Thought and Behavior Patterns, Especially Those Related to ProblemDraw a map of your thought and behavior patterns, especially those related to problem situations. Visualize how one action or thought leads to the next.
• When Self-Criticism Arises, Practice Reframing It with CompassionWhen self-criticism arises, practice reframing it with compassion. Instead of ‘I failed,’ try ‘I’m learning, and it’s okay to make mistakes.’
• Notice When You Feel Triggered—times When Emotions Run High or You Feel ReactiveNotice when you feel triggered—times when emotions run high or you feel reactive. Reflect on what happened and why it affected you.
• Notice Times When a Behavior Has a Positive Outcome, Like Getting Praise or FeelingNotice times when a behavior has a positive outcome, like getting praise or feeling accomplished. Recognize these moments to reinforce positive patterns.
• After a Difficult Situation, Spend a Few Minutes Reflecting on What Happened, Why YouAfter a difficult situation, spend a few minutes reflecting on what happened, why you reacted as you did, and how you might handle it differently next time.
• Spend Time Reflecting on Recurring Issues in Your Life—especially in RelationshipsSpend time reflecting on recurring issues in your life—especially in relationships. Notice patterns that may be contributing to these problems.