The Greg Method: A Simple Way to Break Free from Negative Thought Patterns

We all experience moments when emotions take over—whether it’s anxiety before a meeting, frustration during an argument, or a sudden craving that feels impossible to resist. In those moments, it’s easy to feel powerless, as if the emotion or impulse has complete control. But it doesn’t have to be that way.

The Greg Method is a simple and effective approach that blends Cognitive Behavioral Therapy (CBT) and a mindfulness concept known as Riding the Wave. Developed at BestMind Therapy & Coaching in Tinton Falls, NJ, this technique helps you regain control by shifting from automatic emotional reactions to thoughtful, intentional responses.

Step 1: Identify and Label the Feeling

When an intense emotion surfaces—whether it’s anxiety, anger, sadness, or an urge to use alcohol, overeat, or withdraw—pause and name it. Saying to yourself, “I’m feeling anxious,” or “I’m noticing a craving,” activates awareness. By labeling the emotion, you take the first step toward separating yourself from it. You’re not being anxious—you’re experiencing anxiety. That distinction matters.

Step 2: Rate the Intensity

Next, rate the emotion’s strength on a scale from 1 to 10. This simple step helps move you from the emotional brain to the logical brain, reframing the feeling as something to observe and manage rather than something that defines or overwhelms you. Clients in therapy for anxiety, depression, or emotional regulation often find that simply rating an emotion reduces its intensity.

Step 3: Identify a Trigger and Take Corrective Action

Now, look for possible triggers. Did something specific happen today? Are you feeling tired, pressured, or ignored? If you can identify a cause, take a small corrective action—like going for a walk, journaling, practicing deep breathing, or setting a healthy boundary.

Even if you can’t identify a trigger, the method still works. The act of labeling, rating, and reflecting helps you focus on managing your internal experience instead of being swept away by it.

The Greg Method can help you stay calm, grounded, and resilient—even in challenging moments.

If you’re looking for therapy for anxiety, emotional regulation, or stress management near Red Bank, NJ, or want to learn practical CBT tools for personal growth, reach out to us today. Together, we can help you ride the wave and regain control of your emotional well-being.