Cognitive Tools

Building on the CBT foundations from Module 4, this module gives you advanced tools for reshaping your thinking.

What You'll Learn

• Identifying your personal cognitive distortions
• The ABCDE method for challenging thoughts
• Developing alternative thought patterns
• Building a personal thought reframe library

The ABCDE Method

A structured approach to cognitive restructuring:

• A - Activating Event: What triggered the thought?
• B - Belief: What automatic thought arose?
• C - Consequence: What emotion/behavior followed?
• D - Dispute: Is this thought accurate? Helpful?
• E - Effect: What's a more balanced perspective?

Common Permission-Giving Thoughts

These thoughts open The Gate to unwanted behavior:

• "Just this once won't hurt"
• "I've been good, I deserve a reward"
• "I'll start fresh tomorrow"
• "This is too hard, I can't do it"
• "No one will know"

For each of these, you'll develop personalized counter-statements.

Building Your Reframe Library

By the end of this module, you'll have a personal collection of reframes—alternative thoughts to deploy when permission-giving thoughts arise.

This isn't about positive thinking or denial. It's about accurate thinking that accounts for long-term consequences, not just short-term urges.