Healthyself.
If you read the definition of CBT you will notice the theory is that we are controlled by our thoughts not our surroundings. Our surroundings trigger our thoughts and our reaction therefore is a combination of thoughts built up over the years. I put this in a post but it seems to have disappeared. Now if this theory is right (I believe it is) then if you have built a collection of negative thoughts over the years they will dictate your reaction. EG. Life sucks. So now some one cuts you off in traffic and it triggers a reaction based on your thoughts about it. (this happens fast thank God.) What is your reaction. "I could have been killed" or "that was close, good thing I was watching" Both will cause you to put on the brakes as a reaction. But one will cause you to fear driving more than the other.
Okay now if you have negative thoughts governing your reactions life really will start to suck. And it would seem you have some negative thoughts.
If you tell yourself something bad will happen when you do something, enough times, you will soon fear doing it incase it really does happen.
So the ten questions is to help break this cycle of negative thought.
What is the worst that can happen? Not what is the worst thing that is going to happen.
So back to the beginning, "is it true?" If it is not true then there is no worst that could happen.
If it was true then why would you be challenging it?
Seems like you are standing in a life boat looking for a floaty.
CBT does work, there are many forms of it but basically it is about changing negative (thoughts and actions) to positive. Would it not be better to have positive thoughts to every situation so that our surroundings, no matter how bad can have a positive reaction. Even in fight or flight mode a positive thought will shut it down where a negative one will keep it going.
Positive would be "it's here again but doesn't have to be". Negative would be. "it's here again and I'm going to be sick." Give panic a logical reason to go away and it will. Give it a reason to stay and it will also.
I'm not surprised you don't want to do this. Why would you want to change something you have lived with for how many years? Hell if it was easy where would the accomplishment be? If it was easy none of us would be here.
Davit.
PS. Breaking eggs? You do have a choice, you can have them raw or you can have a nice omelette with mushrooms and cheese.