Case name: Xiao Li, a college student who is anxious about the future.
Background information: Xiao Li is a junior majoring in psychology. Recently, he has been feeling very anxious about his future career development and relationships, and this anxiety has affected his daily study and life. Xiao Li decided to seek help from a cognitive behavioral technology counselor.
Consultant: Hello, Xiao Li. First of all, I want to thank you for being here today. Can you share with me what makes you anxious?
Xiao Li: Hi, consultant, thank you. I just feel very uncertain about the future, I don't know if I can find a good job in the future, and I am worried that I am not good enough socially and will not be able to make friends.
Consultant: It sounds like you have a lot of worries about the future. Together, we can take a look at the possible mindset behind these concerns. First, you mentioned concerns about the future of work, can you describe specifically, what makes you feel unsure?
Xiao Li: I don't think the future employment prospects of my major are very good, I see that many of my classmates have already started internships, and I am still confused.
Counselor: I see, you're feeling unsure, partly because you're comparing yourself to other people. This is a common thinking trap that we call the "comparison trap". Do you think this comparison has helped you?
Xiao Li: No, it only makes me more anxious.
Consultant: Well, you're aware of that. Next, about your social concerns, can you describe what specific situations make you feel like you can't make friends?
Xiao Li: I don't feel confident enough in social situations, and I'm always worried that others will have a negative opinion of me.
Counselor: It sounds like a kind of "mental filtering" where you focus only on possible negative outcomes and ignore your own strengths and successful experiences. Does this way of thinking help you?
Xiao Li: Actually, no, I do sometimes focus too much on the negative, and I may miss out on some positive social opportunities as a result.
Counselor: That's a good self-observation. Recognizing our mindset is the first step to change. Now, let's try an exercise designed to help you challenge and re-evaluate these mindsets. For concerns about your major and employment prospects, we can try to list some evidence that your major is promising or that you actually have an action plan to improve your employment opportunities. Can you think of some positive evidence or action?
Xiao Li: Well, I have participated in some workshops and lectures related to my profession, and I have gained a lot. Some of my seniors have also found satisfying jobs. Maybe I can be more proactive in looking for internship opportunities to improve my skills.
Consultant: Very good, these are very useful action plans. By actively looking for internships and improving yourself, you will not only increase your employment opportunities, but also boost your self-confidence. Now, let's focus on your social concerns. You mentioned worrying about negative comments from others, can we try to find some examples of how well you have behaved in social situations in the past?
Xiao Li: Well, I remember a few group discussions, and the ideas I put forward were approved by the group members. There was also a social event, and I had a good chat with some people I didn't know well.
Counselor: Look, these are the evidence of your successful social interactions. This shows that you do have the ability to have good social interactions. Together, we can explore some strategies to help you feel more confident in social situations and less worried about negative reviews. For example, you can prepare something to talk about beforehand, or remind yourself that everyone has moments when they are not confident and that you are not alone.
Xiao Li: Sounds good, I'm willing to try.
Counselor: Great, Li. In our next meeting, we'll continue with these strategies and discuss how you're feeling after trying them. At the same time, I will also give you some assignments, such as recording your positive experiences in social situations every day, and how you feel when you practice new strategies. Doing so will help you see progress more visibly and will also allow us to be more specific in our next discussion.
Xiao Li: Okay, I'll try to make these records. I wondered, can these strategies really help me change my mind?
Counselor: Yes, Xiao Li. One of the core ideas of cognitive behavior** is to change our emotions and behaviors by changing the way we think. By practicing these strategies, you will not only be able to cognitively challenge and change those unreasonable negative thoughts, but you will also be able to increase your self-confidence and social skills through practical actions. Of course, it takes time and practice, but you've already taken the first step.
Xiao Li: I understand, I will try hard. Thank you, consultant.
Counselor: Very welcome, Xiao Li. I'm glad to see that you're willing to experiment and change. Remember, I'm here to support you, and we'll work together to help you overcome these challenges. Before our next meeting, remember to complete your assignments and take note of your feelings and any issues you would like to discuss.
Xiao Li: Yes, thank you very much for your help, and I look forward to our next meeting.
Counselor: Me too, Xiao Li. Good luck with the rest of the time, and we'll see you next time.
Analysis: In this counseling case, the counselor used the core principles of Cognitive Behavior** (CBT) to help Li identify and challenge his negative thinking patterns. Through questioning, listening, and mentoring, the counselor guided Xiao Li to recognize his two cognitive distortions, "comparison trap" and "psychological filtering". Through concrete examples and action plans, Li began to understand that he could influence his emotions and future by changing his thoughts and actions.
Psychology