Tools for measuring and controlling negative emotions

Cognitive-behavioral therapy (CBT) is based on the relationship between thoughts, emotions, and behaviors. In the treatment of depression, its approach includes a set of structured techniques that allow the patient to understand, identify, and modify the patterns that maintain their emotional distress. The main techniques used in this approach are described below.

Cognitive restructuring

This is one of the central tools of CBT. It consists of identifying automatic negative thoughts (such as “I'm useless” or “everything goes wrong for me”), analyzing the evidence that supports them, and reformulating them into more realistic and functional thoughts.

Through written records, the patient reflects on their emotions and beliefs, recognizing cognitive distortions such as catastrophizing, overgeneralization, or dichotomous thinking. This process reduces negative emotional intensity and facilitates more adaptive responses.

ABC Model

Used to explain how an Event (E) does not directly generate an Emotional Consequence (C), but first passes through a Thought or Belief (B). Understanding this model helps patients take responsibility for their interpretations and see that they can intervene in them to change how they feel and act.

Emotional thermometer and self-records

These are used to monitor daily emotional state. The patient rates the intensity of their emotions, which allows patterns and triggers to be detected. This tool is accompanied by records describing the situation, their thoughts, emotions, and associated behavior. This initiates the process of emotional self-regulation.

Relaxation techniques

These are especially useful in patients with anxious or somatic symptoms. Diaphragmatic breathing, progressive muscle relaxation, or guided visualizations can be used. These techniques help reduce physiological arousal, allowing for greater clarity to apply cognitive strategies.

Gradual exposure

This is essential in cases where certain situations are avoided due to fear, sadness, or insecurity. A hierarchy of situations that cause discomfort is planned together with the patient, and they work on gradually exposing themselves to them, starting with the most manageable ones. This promotes coping, habituation, and the strengthening of self-confidence.

Self-instruction

Once thoughts have been restructured, motivational or rational phrases are introduced that the patient repeats to themselves in difficult moments. For example: “I can handle this,” “It's normal to feel this way, it will pass,” or “I've overcome this before.” Self-instruction reinforces cognitive and emotional change.

Problem solving

This is useful when the person perceives their life as a series of conflicts with no way out. They are taught to identify the problem, generate alternatives through brainstorming, evaluate pros and cons, choose the best option, implement a strategy, and finally evaluate the results. This approach fosters a sense of personal efficacy.

Behavioral activation

Depression often leads to inactivity and isolation. This technique involves scheduling enjoyable, meaningful, or routine activities, even if they are not motivating at first. Action precedes emotion, so the simple act of performing tasks improves mood and breaks the cycle of apathy.

Social skills and emotional expression

These include training the patient in how to express feelings, receive criticism, ask for help, or set boundaries. This allows them to improve their interpersonal relationships, reduce conflicts, and strengthen their self-esteem.

Techniques adapted to the case

Not all techniques are applicable in all cases. The therapist selects them based on the patient's profile, their level of functioning, personal resources, and therapeutic goals. Some people will respond better to cognitive work, while others will benefit more from behavioral or emotional techniques.

In short, CBT is not based on a rigid protocol. It is a flexible, personalized, and active approach that provides practical tools for people to regain control over their emotional lives. Empathetic support, working at the patient's pace, and coordination with other healthcare professionals are key to the success of treatment.