Cognitive restructuring psychology definition
Cognitive Restructuring: Techniques and Examples
Most people experience negative thought patterns from time to time, but sometimes these patterns become so entrenched that they interfere with relationships, achievements, and even well-being.
Cognitive restructuring is a group of therapeutic techniques that help people notice and change their negative thinking patterns.
When thought patterns become destructive and self-defeating, it’s a good idea to explore ways to interrupt and redirect them. That’s what cognitive restructuring can do.
Cognitive restructuring is at the heart of cognitive behavioral therapy, a well-studied talk therapy approach that can be effective at treating many mental health conditions, including depression and anxiety disorders.
In cognitive behavioral therapy (CBT), a patient and therapist work together to identify faulty thought patterns that are contributing to a problem and practice techniques to help reshape negative thought patterns.
It can be tricky to recognize inaccuracies in your own thought patterns. For that reason, most professionals recommend that you work with a therapist when you begin cognitive restructuring.
As the name suggests, cognitive restructuring techniques deconstruct unhelpful thoughts and rebuild them in a more balanced and accurate way.
People sometimes experience cognitive distortions — thought patterns that create a distorted, unhealthy view of reality. Cognitive distortions often lead to depression, anxiety, relationship problems, and self-defeating behaviors.
Some examples of cognitive distortions include:
- black-and-white thinking
- catastrophizing
- overgeneralizing
- personalizing
Cognitive restructuring offers an opportunity to notice these maladaptive thoughts as they’re occurring. You can then practice reframing these thoughts in more accurate and helpful ways.
The theory is that if you can change how you look at certain events or circumstances, you may be able to change the feelings you have and the actions you take.
So how exactly do you restructure a negative thought?
Although anyone can use cognitive restructuring techniques to improve their thinking habits, many people find it helpful to collaborate with a therapist.
A therapist can help you learn which cognitive distortions are affecting you. They can also explain how and why a thought is irrational or inaccurate.
A therapist can also help you learn how to “question” faulty thought patterns and redesign them so they’re more positive.
Here’s a brief guide to some of the strategies involved in cognitive restructuring:
To change an unproductive thought pattern, you have to be able to identify the error you’re making. Cognitive restructuring depends on your ability to notice the thoughts that spark negative feelings and states of mind.
It’s also useful to notice when and where the thoughts come up. It may be that you’re more vulnerable to cognitive distortions in certain situations. Knowing what those situations are may help you prepare in advance.
For example, if you’re a student who has trouble with anxiety, you might notice a pattern of catastrophizing in testing environments. Maybe your pattern goes something like this: I am absolutely going to fail this test, and fail the course, and not be able to graduate with everybody else. Everyone is going to know I’ve failed.
Knowing that vulnerability exists can help you catch your negative thought and change it before it gets the better of you.
Some people find it helpful to journal as part of the process. Even if you aren’t sure at first what’s caused your anxiety or sadness, writing down your thoughts may help you recognize a cognitive distortion or pattern.
As you practice self-monitoring, you’ll likely start noticing distorted thought patterns more quickly.
Another essential part of cognitive restructuring is learning how to question your thoughts and assumptions, especially those that seem to get in the way of living a productive life.
A therapist can teach you how to use a Socratic questioning method to find out where and how your automatic thoughts are biased or illogical.
Some questions you might ask include:
- Is this thought based on emotion or facts?
- What evidence is there that this thought is accurate?
- What evidence is there that this thought isn’t accurate?
- How could I test this belief?
- What’s the worst that could happen? How could I respond if the worst happens?
- What other ways could this information be interpreted?
- Is this really a black-and-white situation or are there shades of grey here?
If you’re experiencing the cognitive distortion called catastrophizing, for example, you might tend to assume the worst possible outcome in a stressful situation. In questioning this thought pattern, you could ask yourself to list all possible outcomes. You could ask yourself how likely each possible outcome is.
Questioning allows you to consider new possibilities that aren’t as drastic as the catastrophic ones you may fear.
A key element of cognitive restructuring is gathering evidence.
You may decide to keep track of the events that trigger a response, including who you were with and what you were doing. You may want to record how strong each response is and what memories came up as a result.
You might also gather evidence for or against your thoughts, assumptions, and beliefs. Cognitive distortions are biased and inaccurate, but they can also be deeply embedded. Dislodging and replacing them requires evidence about how rational they are.
You may need to list facts that show a belief is accurate, and compare the list to facts that show the belief is distorted or just plain incorrect.
For example, if you personalize other people’s actions, you may often blame yourself for things that aren’t your fault. You might benefit from looking at evidence that indicates an action has nothing to do with you at all.
Using this strategy, you would consider the advantages and disadvantages of maintaining a certain cognitive distortion.
You could ask yourself:
- What do you get out of calling yourself a complete idiot, for example?
- What does this thought pattern cost you emotionally and practically speaking?
- What are the long-term effects?
- How does this thought pattern affect the people around you?
- How does it advance or limit your job performance?
Seeing the pros and cons side by side can help you decide whether it’s worth changing the pattern.
Here’s a recent celebrity example of how a cost-benefit analysis works:
In her show “Nanette,” comedian Hannah Gadsby talked about how she built a career on self-deprecating humor. But at a certain point, the harm she was doing to her sense of self outweighed the benefits to her career. So she decided to stop tearing herself down as a means of making jokes.
“Nanette” was wildly successful, in part because so many people recognize the harmful trade-offs they make every day.
Cognitive restructuring helps people find new ways of looking at the things that happen to them. Part of the practice involves coming up with alternative explanations that are rational and positive to replace the distortions that have been adopted over time.
For example, if you didn’t score as well on a test, instead of generalizing that you’re terrible at math, you might explore ways you could change your study habits. Or, you could explore some relaxation techniques you could try before your next test.
Here’s another example: If a group of colleagues stop talking when you walk into a room, instead of jumping to the conclusion that they were talking about you, you might want to consider other explanations for their actions. By doing so, you may realize that the situation had nothing to do with you, or that you misinterpreted what was going on.
Generating alternatives can also include creating positive affirmations to replace inaccurate or unhelpful thought patterns.
You might want to repeat to yourself that you make valuable, positive contributions at work, and that your colleagues always include you in what’s going on. You can base these affirmations on a list of contributions you’ve actually made, and the positive relationships you’ve built.
Although it’s helpful to work with a therapist at first, cognitive restructuring is a method you can learn to do on your own once you know how it works.
Being able to identify and change your negative thought patterns has many benefits.
For instance, it may help to:
- lower your stress and alleviate anxiety
- strengthen your communication skills and build healthier relationships
- replace unhealthy coping mechanisms like substance use
- rebuild self-confidence and self-esteem
The American Psychological Association recommends CBT to help with:
- eating disorders
- depression
- anxiety
- PTSD
- substance use disorder
- mental illness
- marital problems
It can also help you navigate difficult transitions like divorce, a serious illness, or the loss of a loved one.
In any life situation where negative thought patterns develop, cognitive restructuring can help you challenge and change unhelpful thoughts.
Since it’s recommended that people work with a therapist, one potential drawback to cognitive restructuring might be the out-of-pocket financial cost of therapy sessions.
Doctors at Mayo Clinic note that in some cases CBT techniques may be most effective when combined with medication.
Cognitive restructuring is one of the core components of cognitive behavioral therapy.
Most of the time, cognitive restructuring is collaborative. A patient typically works with a therapist to identify faulty thought patterns and replace them with healthier, more accurate ways of looking at events and circumstances.
Cognitive restructuring can reduce anxiety and depression symptoms, and it may help with a range of other mental health issues.
Cognitive Restructuring: Techniques and Examples
Most people experience negative thought patterns from time to time, but sometimes these patterns become so entrenched that they interfere with relationships, achievements, and even well-being.
Cognitive restructuring is a group of therapeutic techniques that help people notice and change their negative thinking patterns.
When thought patterns become destructive and self-defeating, it’s a good idea to explore ways to interrupt and redirect them. That’s what cognitive restructuring can do.
Cognitive restructuring is at the heart of cognitive behavioral therapy, a well-studied talk therapy approach that can be effective at treating many mental health conditions, including depression and anxiety disorders.
In cognitive behavioral therapy (CBT), a patient and therapist work together to identify faulty thought patterns that are contributing to a problem and practice techniques to help reshape negative thought patterns.
It can be tricky to recognize inaccuracies in your own thought patterns. For that reason, most professionals recommend that you work with a therapist when you begin cognitive restructuring.
As the name suggests, cognitive restructuring techniques deconstruct unhelpful thoughts and rebuild them in a more balanced and accurate way.
People sometimes experience cognitive distortions — thought patterns that create a distorted, unhealthy view of reality. Cognitive distortions often lead to depression, anxiety, relationship problems, and self-defeating behaviors.
Some examples of cognitive distortions include:
- black-and-white thinking
- catastrophizing
- overgeneralizing
- personalizing
Cognitive restructuring offers an opportunity to notice these maladaptive thoughts as they’re occurring. You can then practice reframing these thoughts in more accurate and helpful ways.
The theory is that if you can change how you look at certain events or circumstances, you may be able to change the feelings you have and the actions you take.
So how exactly do you restructure a negative thought?
Although anyone can use cognitive restructuring techniques to improve their thinking habits, many people find it helpful to collaborate with a therapist.
A therapist can help you learn which cognitive distortions are affecting you. They can also explain how and why a thought is irrational or inaccurate.
A therapist can also help you learn how to “question” faulty thought patterns and redesign them so they’re more positive.
Here’s a brief guide to some of the strategies involved in cognitive restructuring:
To change an unproductive thought pattern, you have to be able to identify the error you’re making. Cognitive restructuring depends on your ability to notice the thoughts that spark negative feelings and states of mind.
It’s also useful to notice when and where the thoughts come up. It may be that you’re more vulnerable to cognitive distortions in certain situations. Knowing what those situations are may help you prepare in advance.
For example, if you’re a student who has trouble with anxiety, you might notice a pattern of catastrophizing in testing environments. Maybe your pattern goes something like this: I am absolutely going to fail this test, and fail the course, and not be able to graduate with everybody else. Everyone is going to know I’ve failed.
Knowing that vulnerability exists can help you catch your negative thought and change it before it gets the better of you.
Some people find it helpful to journal as part of the process. Even if you aren’t sure at first what’s caused your anxiety or sadness, writing down your thoughts may help you recognize a cognitive distortion or pattern.
As you practice self-monitoring, you’ll likely start noticing distorted thought patterns more quickly.
Another essential part of cognitive restructuring is learning how to question your thoughts and assumptions, especially those that seem to get in the way of living a productive life.
A therapist can teach you how to use a Socratic questioning method to find out where and how your automatic thoughts are biased or illogical.
Some questions you might ask include:
- Is this thought based on emotion or facts?
- What evidence is there that this thought is accurate?
- What evidence is there that this thought isn’t accurate?
- How could I test this belief?
- What’s the worst that could happen? How could I respond if the worst happens?
- What other ways could this information be interpreted?
- Is this really a black-and-white situation or are there shades of grey here?
If you’re experiencing the cognitive distortion called catastrophizing, for example, you might tend to assume the worst possible outcome in a stressful situation.
In questioning this thought pattern, you could ask yourself to list all possible outcomes. You could ask yourself how likely each possible outcome is.
Questioning allows you to consider new possibilities that aren’t as drastic as the catastrophic ones you may fear.
A key element of cognitive restructuring is gathering evidence.
You may decide to keep track of the events that trigger a response, including who you were with and what you were doing. You may want to record how strong each response is and what memories came up as a result.
You might also gather evidence for or against your thoughts, assumptions, and beliefs. Cognitive distortions are biased and inaccurate, but they can also be deeply embedded. Dislodging and replacing them requires evidence about how rational they are.
You may need to list facts that show a belief is accurate, and compare the list to facts that show the belief is distorted or just plain incorrect.
For example, if you personalize other people’s actions, you may often blame yourself for things that aren’t your fault.
You might benefit from looking at evidence that indicates an action has nothing to do with you at all.
Using this strategy, you would consider the advantages and disadvantages of maintaining a certain cognitive distortion.
You could ask yourself:
- What do you get out of calling yourself a complete idiot, for example?
- What does this thought pattern cost you emotionally and practically speaking?
- What are the long-term effects?
- How does this thought pattern affect the people around you?
- How does it advance or limit your job performance?
Seeing the pros and cons side by side can help you decide whether it’s worth changing the pattern.
Here’s a recent celebrity example of how a cost-benefit analysis works:
In her show “Nanette,” comedian Hannah Gadsby talked about how she built a career on self-deprecating humor. But at a certain point, the harm she was doing to her sense of self outweighed the benefits to her career.
So she decided to stop tearing herself down as a means of making jokes.
“Nanette” was wildly successful, in part because so many people recognize the harmful trade-offs they make every day.
Cognitive restructuring helps people find new ways of looking at the things that happen to them. Part of the practice involves coming up with alternative explanations that are rational and positive to replace the distortions that have been adopted over time.
For example, if you didn’t score as well on a test, instead of generalizing that you’re terrible at math, you might explore ways you could change your study habits. Or, you could explore some relaxation techniques you could try before your next test.
Here’s another example: If a group of colleagues stop talking when you walk into a room, instead of jumping to the conclusion that they were talking about you, you might want to consider other explanations for their actions. By doing so, you may realize that the situation had nothing to do with you, or that you misinterpreted what was going on.
Generating alternatives can also include creating positive affirmations to replace inaccurate or unhelpful thought patterns.
You might want to repeat to yourself that you make valuable, positive contributions at work, and that your colleagues always include you in what’s going on. You can base these affirmations on a list of contributions you’ve actually made, and the positive relationships you’ve built.
Although it’s helpful to work with a therapist at first, cognitive restructuring is a method you can learn to do on your own once you know how it works.
Being able to identify and change your negative thought patterns has many benefits. For instance, it may help to:
- lower your stress and alleviate anxiety
- strengthen your communication skills and build healthier relationships
- replace unhealthy coping mechanisms like substance use
- rebuild self-confidence and self-esteem
The American Psychological Association recommends CBT to help with:
- eating disorders
- depression
- anxiety
- PTSD
- substance use disorder
- mental illness
- marital problems
It can also help you navigate difficult transitions like divorce, a serious illness, or the loss of a loved one.
In any life situation where negative thought patterns develop, cognitive restructuring can help you challenge and change unhelpful thoughts.
Since it’s recommended that people work with a therapist, one potential drawback to cognitive restructuring might be the out-of-pocket financial cost of therapy sessions.
Doctors at Mayo Clinic note that in some cases CBT techniques may be most effective when combined with medication.
Cognitive restructuring is one of the core components of cognitive behavioral therapy.
Most of the time, cognitive restructuring is collaborative. A patient typically works with a therapist to identify faulty thought patterns and replace them with healthier, more accurate ways of looking at events and circumstances.
Cognitive restructuring can reduce anxiety and depression symptoms, and it may help with a range of other mental health issues.
Cognitive restructuring
Mikhail has just reported to his boss Yana. She reads it, thanks for the work, and makes a few small criticisms.
Unfortunately, one of these comments hurts Mikhail and he rushes to his office, feeling angry and upset.
Mikhail understands that he needs to forget about it so that his bad mood does not affect others. He takes a few deep breaths and writes down why Yana is unhappy. Then he recalls that, in general, the quality of his work made a good impression on her and that she only wants him to improve and grow as a specialist. He also enjoyed working on this project and knew deep down that he had done a good job. After taking a few minutes to rethink the situation, Mikhail is no longer angry. He calls Yana to apologize for his behavior and then uses her advice to improve his reports in the future. nine0003
In this situation, Michael used cognitive restructuring (restructuring) to get rid of negative thinking. In this mini-lecture, we will look at how this approach positively affects career development.
What is cognitive restructuring?
Cognitive restructuring is a helpful tool that involves understanding negative feelings and moods, as well as challenging the sometimes misguided "automatic thoughts" that may be behind them.
So you can use it to reframe the unnecessary depressing thinking we sometimes turn on. nine0003
Being in a bad mood can reduce the quality of your work and ruin relationships with other people. Cognitive restructuring helps change the negative or distorted thinking that often comes from it. The approach helps you approach situations from a more positive perspective.
Cognitive restructuring was developed by psychologist Albert Ellis in the mid-1950s based on earlier work by other scientists. It is a key component of cognitive behavioral therapy (CBT). You can use CBT to control and replace negative thoughts with positive ones, as the former are sometimes associated with destructive behavior. nine0003
Cognitive restructuring has been successfully used to treat a wide range of conditions, including depression, post-traumatic stress disorder (PTSD), addiction, anxiety, social phobia, relationship problems, and stress.
For example, a 2007 study showed that cognitive restructuring helps people who have experienced major grief, while a 2003 study found that a psychological method reduces the symptoms and effects of PTSD.
nine0003
Such cases are beyond the scope of this mini-lecture and you should consult a qualified professional if you experience such problems. However, you can use this approach on your own to treat less important, everyday negative thoughts differently.
For example, you can use it to overcome bad thoughts before speaking in public or to improve your mood when you have a bad day. You can also use the approach to think positively before going to an interview or before starting a difficult conversation. It is also useful for getting rid of fears of failure and success, as well as for combating self-destruction. nine0003
How to use cognitive restructuring?
To use the method, follow the steps suggested by Christina A. Padesky in her book Mind Over Mood.
Step 1: Calm down
If you are still upset or tense, it will be difficult for you to concentrate on applying this method. Use meditation or deep breathing to calm yourself if you are feeling particularly down.
Step 2: Describe the situation
Begin by describing the situation that created the negative thoughts.
Step 3: Analyze your mood
Write down the moods you felt during this situation.
They are fundamental feelings that we have, but are not thoughts about what happened. Dr. Greenberger and Padesky offer an easy way to distinguish mood from thoughts: You can usually describe a mood in one word, while thoughts are more complex. nine0003
For example, "He criticized my proposal in front of his colleagues" would be a thought, while the associated moods could be: "humiliation", "frustration", "anger", or "uncertainty".
Step 4: Understand "automatic thoughts"
Now write down the natural reactions or "automatic thoughts" you experienced when you felt negative. In the example above, your ideas might be:
- Maybe my analytical skills are not good enough? nine0003
– Have I forgotten about this?
– He hasn't liked me since…
– He's so rude and narcissistic!
Nobody loves me.
– But my arguments are well founded.
- This undermines my hopes for a future with this company.
In this example, the most unpleasant thoughts (“hot thoughts”) are likely to be: “Perhaps my analysis skills are not good enough” and “No one loves me.”
Step 5: Find objective evidence
Identify evidence that supports your "automatic thoughts". In our example, the following can be distinguished:
- The meeting continued and some decisions were made, but my proposal was ignored.
- He considered one of my arguments unconvincing.
Your goal is to take an objective look at what happened and then write down the specific events or comments that led to your natural reactions.
Step 6: Find conflicting evidence
Identify and write down evidence that contradicts automatic thinking. In our example, these could be:
- This shortcoming was minor and did not affect the final conclusions.
- The analysis was objectively sound and my suggestion was quite helpful.
- I was the best in my group when I learned the method of analysis.
- My clients respect me and my opinion.
As you can see, these statements are more just and rational than "automatic thoughts". nine0003
Step 7: Identify "fair" thoughts
By now you have looked at both sides of the situation. You now have the information you need to take a fair and balanced view of what happened.
If you still feel insecure, discuss the situation with others or think about it in some other way.
When you come to a balance during analysis, write down these thoughts. Balanced ideas in this example can now include:
– I am well versed in this kind of activity. Other people respect my skills.
- My analysis was good, but not perfect.
- An error occurred, but it did not affect the validity of my conclusions.
- The way he behaved in this situation was inappropriate.
- People are surprised and a little shocked at how he reacted to my proposal (This remark should have been made after the official meeting).
Step 8: Keep track of your current mood
You should now have a clearer picture of the situation and you will probably find that your mood has improved. Write down what you feel.
Then think about what you could do about the situation (By taking a balanced position, the situation may no longer be important, and you decide that you do not need to take any action).
Finally, create some positive beliefs. This will help counter any such "automatic thoughts" in the future. nine0003
Negative thinking can lead to serious health problems and even death. Although cognitive restructuring has been shown to have a positive effect on reducing the incidence of negative thinking, it is only intended for specific situations. Readers should heed the advice of appropriately qualified physicians if they have any concerns about illness or if negative thoughts are causing permanent depression. Health care providers should also be aware of any changes in a person's weight or health.
nine0003
Summary:
Cognitive restructuring is useful for understanding what lies behind negative moods. They can undermine productivity or damage relationships with other people.
To use this method, follow these steps:
- Calm down.
- Write down the situation that caused the negative thoughts.
- Determine the moods you felt in this situation.
- Write down the automatic thoughts you experienced when you felt negative. The most significant of these are your "hot thoughts". nine0128
- Identify the evidence supporting these hot thoughts.
- Identify evidence that contradicts hot thoughts.
- Now find "fair" thoughts about the situation.
- Observe your current mood and decide what to do next.
Do this checklist when you are in a bad mood, or when you feel fear, fear, or anxiety about a particular person or event.
trainingtechnology.ru
Alarm operation.
Cognitive restructuring. CBT methodology., Psychology – Gestalt Club “In the beginning was the Word…” —
the first line of the Gospel of John
(New Testament).
anxiety requests. Especially in the last indeed, an alarming, difficult time - the time of the epidemic, pandemics.
Which psychological strategy is admittedly psychologists is most effective in working with such request? Cognitive Behavioral or CBT for short. leave introductory, introductory definition of the method. nine0003
Cognitive psychotherapy - common form psychotherapy based on the assumption that psychological problems and mental disorders of a person lie thinking errors, and aimed at changing illogical or inappropriate thoughts and beliefs of a person, as well as dysfunctional stereotypes of his thinking and perception. During In cognitive psychotherapy, the patient learns to solve problems and find ways out of situations that previously seemed insurmountable to him, while he rethinks and corrects his thinking.
cognitive the therapist helps the patient learn to think and act more realistic and adaptive, thereby eliminating disturbing symptoms. nine0170
I am not a cognitive psychologist, I am an IRP psychologist (integrative resource psychotherapy), which combines and uses the methods of modern psychology, based on requests and needs clients. Therefore, understanding the essence and significance of CBT methods, I use them when necessary.
I'll tell you about a piece of today's therapy (with the permission of the client, naturally), in which she worked according to the well-known strategy of CPT - restructuring of negative messages (mental message) disturbing content. nine0003
So, the CBT method is Cognitive restructuring.
Cognitive restructuring is a method of mental regulation, in which the client, with the help of a psychologist, reconstructs inefficient thought patterns, changing them to more adaptive ones, constructive, positive, helping to correct the negative state of mind.
Client request - help her cope with daily anxiety in the morning. Woman recently divorced moved to another city. The divorce was carried out on her initiative, the ex-husband helps financially, the current life is established, and yet the woman remains in an unstable, insecure state, feeling it especially in the morning ... By the afternoon (usually) it her state leaves, returning again at the onset next morning...
woman wakes up. This cognitive distortion provokes anxiety and needs renovation.
Therapist: What thoughts do you usually have do you wake up in the morning? What makes you worry - what expectations, fears?
Client: I think something like this - well, here, now I'm alone, perhaps for the rest of my life, it's a disaster!
Therapist: Well, in fact you just got divorced and one does not last long, and being young and attractive is definitely not forever) But .
.. Let's say you spend the rest of the story, being not married - free, what's so catastrophic about that? Please explain!
Client: Well, how is it? I won't be with anyone share, talk... And yet - no one will take me to interesting journey. Horror!
Therapist: As far as I know from our previous conversations, the last years of your life you and your husband did not particularly share and almost didn't talk, right?
Client: Actually, yes.
Therapist: A shared with someone completely different (separate from the marriage union) comrade. Right?
Client: I have to admit that it is!
Therapist: So marriage is not always the same a place where you can share and talk heart to heart. Do you agree? nine0003
Client: So yes.
Therapist: We usually share with like-minded people, consonant people.
These people may or may not be married. marriage. And they are not directly related to marriage. Do you think so?
Client: In my example, yes. I AM agree!
Therapist: And travel... Is there a guarantee that all the way to your future marriage (if the union had not broken up) your husband would maintain his financial stability and interest in joint trips? nine0003
Client: No, there is no such guarantee! Especially in Nowadays. Around (due to the global financial crisis) many go bankrupt, anything can happen - for sure!
Therapist: But if you do not count on assistants and build up your own props, you can afford to travel (of course, in a stable period of time) no matter who whatever it is, right?
Client: I agree! Perhaps this would be worth it very tight now to do - professional implementation, creating your own budget. nine0003
Therapist: Exit, your separation (exit from exhausted relationships) is not a disaster, but an opportunity for further growth? You will professionally get on your feet, find like-minded people, you will begin to live a life that is desirable for yourself, and your present freedom is not a test at all, but an ally.
Client: Really! Curiously it turns out! I AM didn't look like that! There is no disaster! On the contrary, mass opportunities! Live and good life! nine0003
Therapist: Very supportive! Of course! And in the end - once again I especially emphasize: look how "false", ineffective and harmful thoughts (cognitive biases) affect our well-being, life! Remember: thoughts are only hypotheses and ideas. They are definitely worth checking out! For authenticity, legitimacy and effectiveness! Healthy ideas will inspire you, improving your reality, false ones - to burden, burden, make it difficult. Watch what guides your action, heals influence. Remember the gospel - " nine0151 In the beginning of was Word …”? It's like that!
I gave readers a diagram that can also be used in independent work with negative thoughts. Let me remind you: cognitive restructuring is carried out according to the following logic: identifying ineffective messages - analysis for reliability (is it true in reality or we are influenced by maladaptive patterns) - internal dispute on the legitimacy of mental messages (critical refutation of negatively influencing attitudes) - replacement of destructive positions to constructive.
