Challenging Negative Thoughts

Challenging Negative Thoughts

?

It seems I overstepped the limit for a post, so here's another Mindset Tip from my learning journey.

Working with integrated therapies of Cognitive Behaviour Therapy, Hypnotherapy and Mindfulness, is a powerful combination. ?

It is surprising how many people are plagued by the constant interruption of negative thoughts. Yes, they can often be pushed aside temporarily but they do keep ‘popping up’. And, as they do they disturb our sense of well-being and can leave us feeling deeply anxious.

Challenging negative thoughts is a fundamental aspect of Cognitive Behavioural Therapy (CBT). It involves a 3-step process of identifying, challenging and replacing negative pattens of thinking with more realistic and positive ones. While this sounds quite simple, it takes time and careful practise to reframe the old, unhelpful thoughts with new ones that are empowering.

Initially you will need to become aware of the negative thoughts as they arise. These are often repetitive, automatic thoughts. In general, they are not based in reality but on misconceptions or ‘cognitive distortions.’

For example, “I failed this exam twice.” The negative thoughts that persist might be, “I’m no good at anything, I’ll never succeed in this!?

It is important to examine and question the evidence here. “Have I failed at everything I’ve attempted?”

The likelihood is that you will have succeeded in many things. So, it’s important to explore other ways of viewing the thought or situation – after all a thought is just a thought, until you ascribe meaning to it. Could there be other explanations. Are you assuming the worst without really considering other possibilities and/or outcomes?

?What impact does this thought have? Take time to reflect – how does this affect me? Does it help or hinder me? What are the consequences likely to be if I continue to believe it? These are questions you will need to answer.

When it comes to replacing the negative thought, it’s important that you don’t just replace it with one that’s overly positive but which you may not actually believe! You’ll need to create a new pattern that is perhaps more nuanced and takes on the evidence.

So, staying with the exam example, we might reframe it as such:

“I didn’t do too well on the exam, but it doesn’t mean I’m not good at anything. I can review anything I missed and prepare better next time…this doesn’t define my entire life.”

?Doing the groundwork enables you to find new evidence and replace the negative with a more balanced pattern of thinking.

?You can learn how to use these many tools with confidence to manage your thoughts and emotions effectively. With time and consistent application, you will find your emotional resilience will definitely begin to improve.

?While these CBT techniques are usually practised with the guidance of a qualified therapist, they can also be learned and applied independently.

Below are some articles that provide insights and practical exercises in this area.

?#negativethoughts #CBT #transform

?

The Beck Institute: https://beckinstitute.org/

Winston, Sally M., and Martin N. Seif. Overcoming Unwanted Intrusive Thoughts: A CBT-Based Guide to Getting Over Frightening, Obsessive, or Disturbing Thoughts. 1st edition. New Harbinger Publications, 2017

https://www.groovnow.com/blog/how-to-handle-intrusive-pop-up-thoughts

https://www.psychologytools.com/self-help/thoughts-in-cbt/

?