Catch, Check, Change (CBT)

The Catch, Check, Change technique is a simple, structured way to reframe unhelpful thoughts and create a more supportive mindset. It comes from cognitive-behavioral principles and works in three steps:

1. Catch

First, you notice the unhelpful thought as it’s happening. This is about awareness, paying attention to your internal dialogue so you can spot patterns like catastrophizing, self-criticism, or fear-based thinking. Example: “I’ll never get better.”

2. Check

Next, you examine the thought to see if it’s accurate, helpful, or based on facts. You might ask yourself: Is this 100% true? What evidence supports or challenges this? Is there another way to look at the situation? This helps you see the thought more objectively.

3. Change

Finally, you replace the original thought with a more balanced, realistic, or supportive one. The new thought doesn’t need to be overly positive or fake, it just needs to feel believable and shift your focus toward possibility, safety, or resilience. Example: “Healing takes time, and I am already making progress.”

Just like What If Statements, over time this practice helps train your brain to recognize unhelpful thinking patterns more quickly and naturally shift toward thoughts that support emotional regulation, while lowering the alarms in our brain.

See video in additional resources for more examples.

Example 1: Pain Flare-Up

Catch: “This pain means my body is getting worse.”
Check: Is there evidence this flare-up means lasting damage? Have I had flares before that improved? My doctor said my body is safe to move.
Change: “This is a temporary flare. My body knows how to settle and recover.”

Example 2: Fear of Movement

Catch: “If I exercise, I’ll hurt myself.”
Check: Is there proof that gentle movement is unsafe for me? Have I moved before without injury? Does my body benefit from strengthening?
Change: “Gentle movement is safe for me and helps my body heal.”

Example 3: Sleep Struggles

Catch: “If I don’t sleep well tonight, tomorrow will be ruined.”
Check: Have I had days where I didn’t sleep well but still managed? Is it true that one night can ruin an entire day?
Change: “Even if I sleep less tonight, I can still have moments of rest and enjoyment tomorrow.”

Example 4: Self-Doubt About Healing

Catch: “I’ll never get better.”
Check: Is this fact or just fear talking? Have I seen any signs of progress? Do other people recover from this?
Change: “Healing takes time, and I am already making small steps forward.”

Example 5: Social Anxiety with Symptoms

Catch: “If I go out, people will judge me for my pain.”
Check: Have people actually judged me before? Do they usually focus on themselves? Could they be supportive instead?
Change: “Most people are focused on their own lives, and I can still enjoy being around others.”

JOURNAL PROMPT

Practice coming up with your own Catch, Check, Change.

What surprised you the most?