Cognitive Restructuring
Cognitive Restructuring
A therapeutic method that is used to address distorted cognitions or negative thinking is the process of cognitive restructuring. In the process, you will need to practice being aware of your thoughts and how you respond to them. This process will help you understand your feelings and mood so that you can challenge the “automatic beliefs (negative thinking or “hot thoughts”) that come succinctly with your feelings and mood. This method was developed by Dr. Albert Ellis in the mid- 1950s. Cognitive restructuring has successfully treated a variety of mental health conditions, relationship issues, and stress.
A therapeutic method that is used to address distorted cognitions or negative thinking is the process of cognitive restructuring. In the process, you will need to practice being aware of your thoughts and how you respond to them. This process will help you understand your feelings and mood so that you can challenge the “automatic beliefs (negative thinking or “hot thoughts”) that come succinctly with your feelings and mood. This method was developed by Dr. Albert Ellis in the mid- 1950s. Cognitive restructuring has successfully treated a variety of mental health conditions, relationship issues, and stress. Anxiety, phobias, addictions, depression cognitive distortions, and post-traumatic stress disorder (PTSD) are some conditions treated by cognitive restructuring.
Here are the steps for using this method:
Step One: Claim Yourself.
Relax and calm yourself down in order to address your negative mood and thoughts. Here are a few tips for self-soothing:
Take slow, deep breathes.
Go for a short walk.
Separate yourself from the crowd.
Drink a cold glass of water.
Splash water on your face.
Play soothing music.
Step Two: Identify Your Trigger
What situation occurred to trigger your negative mood, feelings. For example: “A confrontation at work.”
A co-worker entered the employ- ee lounge to retrieve her sandwich from the refrigerator, but it was missing. Since I was the only person sitting in the lounge, she began to scream at me and accused me of taking her sandwich.
Step Three: Assess Your mood
Jot down what you are felt and describe your mood. For example:
I felt…
o “attacked”
o “humiliated”
o “tired”
o “vulnerable”
o “wronged”
o “alienated”
o“ uncaring”
o “fragile”
o “uncomfortable”
o “disappointed”
Step Four: Identify the Automatic Distressing Thoughts
Write down your natural reaction and automatic thought that you felt once you felt the mood you described in step three. For example:
They have always hated me.
This is a racist and hostile work environment.
I am the kindest person here, so why is she attacking me?
It’s her fault her sandwich is missing. She should have never trusted storing it in the refrigerator.
I have been waiting for an opportunity to fight her.
Maybe she will calm down if I share what I’ve seen since sitting in the lounge.
I can’t ever get along with female co-workers.
Step Five: Supporting Objective (Not Influenced by Your Personal Feelings or Opinions), Evidence of Your “Automatic Thoughts”
Identify evidence that objectively supports your automatic thoughts. For example:
She was very loud and caused other employees to be rushed into the lounge.
Everyone stared at me. Some even began to laugh.
She looked into all of the storage areas in the refrigerator but could not find her sandwich.
Step Six: Find Objective Contradictory Evidence
Write down contradicting evidence of your automatic thoughts. These thought statements will be more reasonable (well-grounded) than the reactive thoughts. For example:
The company director addressed her and asked that she meet in his office.
Several employees checked on me and wanted to know if I was fine.
They showed genuine concern.
The janitor overheard the com- motion and stated she cleaned the refrigerator earlier than scheduled and reminded everyone of the no- tice that was posted for the past two weeks warns employees of the refrigerator cleanup.
My direct supervisor showed sup- port by offering to talk about what happened. She even offered me the opportunity to break from work and go home to rest and relax as an option for self-care.
Step Seven: Pinpoint and Identify Your “Balanced” Thoughts
It is time to analyze the evidence you have presented so that you can have a balanced view of what happened. You have the information that is needed, but if you are unsure, then share this information with someone who can give you an unbiased perspective. Write down your balanced thoughts. For example:
The way she handled the situation was inappropriate.
Others saw and heard her accusations and understood my disappointment.
We all have the responsibility to read posted signs and notices at work to lessen the possibility of misunderstandings among co-workers.
People were visibly shocked by her screaming and harsh words based on their reactions to claim her and to comfort me.
Step Eight: Monitor Your Current Mood
Now that you have taken the steps to assess your thoughts and feel thoroughly, you will likely notice a change in your mood. The expectation is for your mood to have improved by this process. Make sure to write down how you feel.
(Adapted from “Cognitive Restructuring - Stress Management” 2020)
The process of cognitive restructuring takes effort and commitment. The expectation is you will be able to see the residual effect of this process in your emotional well-being. In other words, daily rehearse self-soothing activities such as positive affirmations. Encourage yourself even in small things. “Do not despise small beginnings or achievements so that you don’t grow in doubt about the future” ( JohnBaptiste 2017).
This article is excerpted from BARS – Biblical Answers that Restore Souls, authored by Diahann JohnBaptiste, MPA, MS, LPC. To purchase a copy, visit Amazon at: BARS on Amazon.