You’ve posted this in Session 2, so I will assume you’re asking this question while you are doing Session 2.
Session 2 covers Slow Talk and Slow Thinking. That’s what you are practicing this week - slowing down, calming down. Session 3 starts ANTs stoppage. It’s not explicitly stated in Session 2 to start catching ANTs. That’s in Session 3.
You might say, then, still what should I be doing now, or should I applying something now because I feel ready for it. That’s fair enough.
My suggestion is to err on the side of going gradually, step by step. Don’t rush it. I see it here in the groups, I see it here on the posts - people going through the therapy, even towards the end, but they aren’t applying any of the strategies enough, even the early ones. In fairness, this is the gradual nature of CBT, anyway. The brain will adjust in time, but it will adjust if we do this. So, we won’t feel like we’re always ready to keep going, session by session. That’s understandable. No pressure there. On the flipside, don’t underestimate focusing on the session where you are now. Don’t underestimate a week spent practicing Slow Talk. The whole program is built on being able to slow ourselves down - both in action and in thinking. We need to slow down to allow ourselves the possibility of getting in touch with more and more rationality - even necessary for catching ANTs.
If you’re interested, the first step in how to treat ANTs is in Session 3, handout 1: “Catch, Label, and Tell Your Brain the Truth”. This series of actions is then followed by what is described in the next handout of that section. You might want to look at it, but I suggest still spending a week on Session 2 followed by a week on Session 3.
I answer for anyone reading, Stefanos. Not just to address you specifically. People may say, well this is quite simple. Anyone would know this stuff! Right? Well, sure. In some ways it’s simple. But we aren’t, or haven’t been doing these simple habits for all our lives up to now. What is probably simple for us at this point is doing more of the opposite to Slow Talk, and the opposite to stopping/catching/labeling ANTs. So we practice “simple”. It’s not simple for us now, but with practice it will become more automatic - simple.
Good luck to you, Stefanos. Glad to have you here.