Cognitive restructuring is a core part of CBT or Cognitive Behavioral Therapy. CBT is one of the most effective psychological treatments for common problems such as depression, anxiety and binge eating. Here are some CBT techniques you can try at home to help you reduce your issues with these problems you face on a regular basis.
Practice noticing when you’re having a cognitive distortion but focus on one at a time. An example of this could be that you notice you’re prone to negative predictions. For one week try making yourself consciously aware anytime you find yourself doing this. You may say things like “I just know I won’t have fun at this party,” or “I know my boss isn’t going to like this idea.”
When you find yourself having the cognitive distortion ask yourself what other ways you could think. That is to say ask yourself what other outcomes are possible. What’s the worst possible thing that could happen? What’s the best possible thing that could happen? And What’s the most realistic thing that could happen?
Tracking your accuracy of thought can also be helpful. For example we often think that if we stew on our issue, it’ll help us find a solution. You may start by writing down each time you notice yourself thinking about the situation and about for how long. Then in another column note if the rumination actually lead to useful problem solving. At the end of the week determine what percentage of the time you spent thinking about the situation actually lead to useful problem solving.
Test your thought. For example if you think “I don’t have time for a break.” For one week follow your usual routine and at the end of each day, rate your productivity on a scale of 0-10. For another week take a five minute break every 60 minutes and at the end of the day write your productivity again. Compare the two weeks.
Evaluate the evidence of your thoughts. For example if you find yourself thinking “I can never do anything right,” you could write down objective evidence that supports the idea that you can never do anything right then in another column write down every time you do something right which is evidence to the contrary. You may find that you make mistakes that you’re embarrassed about, but a lot of the time you actually make good choices.
Meditate. Though this isn’t specifically a tool for cognitive restructuring, it’s a great way to train yourself to be mindful of when you’re lost in thoughts. Concentrate on breathing in and out, and only on your breathing. Whenever thoughts come into your mind gently bring back your attention to experiencing the sensations of your breathing. Mindful awareness of what thoughts you’re having is an essential first step in cognitive restructuring.
Self compassion is important. This simply involves talking to yourself kindly whenever you’ve done something silly. Like meditation it isn’t specifically a tool for cognitive restructuring but it can have the same effect. So acknowledge you’ve made a mistake, that you feel embarrassed and that you’re home. Over time you’ll replace self-criticism with self-compassion, and your thoughts will change. You may even notice is has an external effect too and you’ll become kinder and more excepting to those around you.
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