Challenging Negative Thoughts Patterns
Now that you've learned about different types of negative thought patterns, it's time to put our thoughts on trial! What I mean by this is examining our distorted thoughts and comparing the evidence for or against a single thought or belief. This is called Cognitive Restructuring and is commonly used in Cognitive Behavioral Therapy which focuses on how our thoughts influence our feelings and behaviors. Let's get started!
1. What is the Thought?
The first step is to become more aware of your thought patterns. If you haven't already, check out my previous post on Becoming Aware of Negative Thought Patterns. Practices such as mindfulness, yoga, medication, journaling, or deep breathing can help raise awareness to your thoughts and the feelings intertwined with them. I've created this Thought Diary to help you track your thoughts throughout the day.
2. Examining the Evidence
An essential part of cognitive restructuring is examining the evidence for or against your thought or beliefs. Once you've established the thought you want to put on trial, ask yourself the following questions:
Is the thought helpful or unhelpful?
Is the thought based on emotions or factual evidence?
How does this thought make you feel?
What is the evidence for the thought?
What is the evidence against this thought?
In the past 100 times that you've (situation related to negative thought) , how many times have you experienced (negative thought/belief)?
What is the worst thing that could happen in your negative thought were true?
What are the advantages of this thought?
What are the disadvantages of this thought?
What assumptions am I making? How do I know that this is true? How do I know it's not true?
In therapy, a therapist would guide you through these questions and challenge your autonomic negative thinking patterns. However, you can still do them on your own without the support of a therapist, it's really up to you! These kinds of questions allow you to gain a new perspective about your situation or thought.
3. Reframe the Thought
Creating alternative thoughts is the key to transforming unhealthy thought patterns to healthy thought patterns. Since our poor thinking habits have become so automatic that we often have little control over them, regaining control over our thoughts or as its called in psychotherapy reframing your thoughts involves much practice and patience. Ask yourself "How else can I interpret this situation?" or "How can I give myself more grace and compassion right now?"
Summary
Cognitive Restructuring involves raising awareness to your thoughts, examining the evidence, and refraining negative thoughts to be more positive and healthy. This strategy of CBT is shown to be highly effective in improving symptoms of anxiety, depression, and stress. Check out this "Thought Diary" to help you recognize your thoughts and practice creating healthier thoughts!
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