Cognitive Restructuring
Cognitive restructuring is a technique used to identify and challenge distorted thinking patterns. By recognizing and modifying these cognitive distortions, we can shift our perspective and develop a more balanced and realistic outlook. This process involves questioning the validity of negative thoughts and replacing them with more constructive and positive alternatives. Through cognitive restructuring, we can improve our emotional well-being and enhance our ability to handle various life situations effectively.
Types of Cognitive Distortions
Black-and-White Thinking
This distortion involves viewing situations in extremes, without acknowledging any middle ground. Thoughts are framed in absolutes such as "never," "always," "completely," or "definitely." This type of thinking can lead to feelings of helplessness and depression and is often associated with inflexibility.
Overgeneralization
Overgeneralization involves making broad, sweeping statements based on limited evidence. It is related to black-and-white thinking and involves interpreting one isolated event as indicative of a pattern or a universal truth. For example, a single failure may lead one to believe that they are destined to fail in all endeavors.
Personalization
Personalization is a cognitive distortion commonly seen in individuals with high levels of anxiety. Those who engage in personalization tend to interpret events as being related to themselves, even when there is no logical connection. They might believe that random occurrences have a significant personal meaning or are a reflection of their own inadequacies.
How to Fix Cognitive Distortions
The key to overcoming cognitive distortions is to become aware of the thoughts you're having in the moment. Pay attention to whether you are using strong, emotional language or absolutes like "must" or "should," and whether you are making unfounded assumptions.
The fundamental principle is to always manage anxiety-inducing thought patterns and consciously alter your thinking to foster a sense of calm, control, and competence.
Benefits of Cognitive Restructuring
People often assume their thoughts are entirely accurate and rarely question them. Typically, we don't scrutinize our thoughts, but they are often shaped by old habits, traditions, and traumas, leading us to interpret reality in a skewed manner rather than seeing it as it is. However, we need to critically evaluate our thoughts from a neutral standpoint and question them. By recognizing and correcting unhelpful thinking patterns, we have the choice to construct more rational and constructive thoughts.
Emotions are influenced not by what happens, but by how we think about what happens. Therefore, changing our perspective on a situation can alter our emotional responses. Slowing down and paying attention can offer many opportunities to take control of our lives and think more consciously, breaking free from automatic thought patterns.
Methods for Cognitive Restructuring
When experiencing negative emotions, pause and redirect your attention. Record or at least identify the factors and signals that triggered these emotions, as well as the situation immediately preceding them. Note your automatic thoughts and the intensity of the emotions you felt. This helps clarify what changes are needed and allows you to decide on alternatives based on your cognitive distortions.
Relevant questions to consider include:
Did I make an error or assumption?
Can this be explained differently?
What would a loved one or friend think about this situation?
Can I view this from another perspective? How might others perceive this situation?
After addressing these questions, you can begin cognitive restructuring. This may involve ceasing to assign undue meaning to situations, changing your thoughts positively, and adopting more comfortable and realistic thought patterns.
How you treat yourself internally extends beyond thoughts to attitudes and habits. Therefore, take time to build a relationship with yourself based on kindness and respect. During moments of vulnerability, recall the scripts you’ve established to counteract negative self-talk and overthinking. You might evoke your inner cheerleader and engage in positive self-talk, such as, "You have many talents!" or "You’ve made an effort."
