Peeling Back Your Thoughts: The CBT Banana and How It Helps You Heal
Have you ever had a negative thought spiral out of nowhere and completely derail your day? Maybe it started with something small—like a mistake at work or a tense conversation—and suddenly your brain is flooded with “what ifs” and worst-case scenarios.
This is where Cognitive Behavioral Therapy (CBT) comes in. And yes, it might even involve a banana.
🧠🍌 The CBT Banana: A Simple Way to Understand Complex Thoughts
The CBT Banana is a visual tool that helps us break down the layers of our thinking—starting from the surface and peeling back to the root of what’s really going on inside.
1. The Outer Peel: Automatic Negative Thoughts (ANTs)
These are the quick, reactive thoughts that often pop up without us even realizing.
Example: “I’m going to get fired.”
They’re automatic, frequent, and often distorted. These ANTs create anxiety, sadness, and stress if left unchallenged.
2. The Inner Peel: Underlying Assumptions
Beneath those surface thoughts are assumptions we’ve learned over time—especially in childhood—to help us navigate life.
Example: “If I mess up, people will stop liking me.”
These are more subtle and often go unnoticed, but they shape the way we interpret everyday situations.
3. The Core: Core Beliefs
At the very center are your deeply held beliefs about yourself, others, and the world.
Example: “I’m a failure.”
These beliefs are powerful—and often painful. But once we identify them, we can begin to challenge and change them.
Why This Matters
Peeling back the layers of your thoughts helps you move from self-criticism to self-compassion. CBT is an evidence-based therapy that teaches you how to recognize unhelpful patterns, challenge them, and build healthier ways of thinking and feeling.
At Restoration Counseling LLC, I specialize in helping individuals understand and shift the thoughts that are keeping them stuck. Whether you’re struggling with anxiety, depression, low self-worth, or just feel overwhelmed by life’s challenges, CBT can help you get to the root—and start healing from the inside out.
📩 Email Jessica at Jessica@RestorationCounselingDSM.com to schedule your appointment today.
You don’t have to keep living under the weight of negative thoughts.
Let’s peel back the layers together.
