Cognitive Restructuring.
Cognitive psychology is the study of mental processes such as "attention, language use, memory,
perception, problem solving, creativity, and thinking. More information about cognitive click at the
article explaining the topic. But here we are focusing on cognitive restructuring.
What is Attention?? What is Thought and that is Thinking?? What is cognitive restructuring??
Attention, is "a state of focused awareness on a subset of the available perceptual information. The key
function of attention is to discriminate between irrelevant data and filter it out and enabling the
desired data to be distributed to the other mental processes. For example, If we stay without the ability
to filter out some or most of that simultaneous information and focus on one or typically two at most,
the brain would become overloaded as a person attempted to process that information. Let us see the
word thought if is related data filtering, and what happen a person cannot filter information??
Thought refers to the ideas or arrangements of ideas that result from thinking, Thoughts are the result
or product of either spontaneous or willed acts of thinking. Thought is a fundamental human activity to
everyone. We will discuss in deeply how the negative thought vs negative thinking, positive thought vs
positive thinking related to data filtering.
What is cognitive restructuring?? is a cognitive-behavioural therapy technique used to identify and
correct negative thinking patterns. People say, Negative thinking is an obstacle to self-change. So
negative thinking patterns is a disease like other diseases to be treated. A human being will never stay
with a diseases that kills.
People suffer with the group of mental illnesses categorized as anxiety disorders include panic disorder,
obsessive compulsive disorder, post-traumatic stress disorder, generalized anxiety disorder and social
phobia. Negative thinking is common in those suffering from anxiety disorders, So Changing negative
thinking with cognitive therapy, with the aims to change negative thoughts into positive ones to cure
the cycle of negativity. The more you become aware of the negative thoughts that compromise your
confidence and self-esteem, the faster you can take control and feel good again. The positive self-talk
must come from within in order to make a lasting change in your negative thinking.
Negative thinking is an obstacle to self-change. In order to overcome your symptoms, it is helpful to
learn how to deal with your negative thoughts. One way to do this is through a process known as
cognitive restructuring
There are three essential steps involved in cognitive restructuring.
Step 1: Identify and become aware of your negative thoughts.
Step 2: Determine the accuracy of your negative thoughts.
Step 3: Replace your negative thoughts with more helpful ones.
Below is a brief description of how you would go about putting each of these steps into practice
in order to modify your negative thought patterns.
Step 1: Identify Negative Thoughts
First, it might be hard to identify your negative thoughts. Sometimes they happen so quickly and
automatically that you barely even notice them on a conscious level. In order to really start paying
attention, keep a notepad with you during the day and quick notes down about thoughts that you had
in a situation that caused you to panic. Over time, it will become easier to notice and pick up on the
automatic thoughts that you have through the day.
Step 2: How Accurate Are Your Thoughts.
At a time when you are in a relaxed situation, take the time to ask yourself, "Exactly how accurate are
my thoughts?" For example, is it possible that the person you were talking to was tired instead of bored?
Review your past history, view your historical photos, analyse your old behaviour, analyse positively
your past relationship? You may ask your truly friend or relative who knows you better with your
changing behaviour, even if is not psychologically advised.
It can be hard to battle with your thoughts and see that they are not always accurate because of how
the situation feels to you. If you are having real difficulty with this exercise, imagine that the roles were
reversed. If someone you knew was nervous giving a speech, would you think badly of her or that
something was wrong with her? Most likely, you would feel sympathetic. Try giving yourself the same
level of acceptance that you give to others.
Step 3: Replace Negative Thoughts
The last step is to gradually replace your negative thoughts with more helpful and positive ways of
reacting to your anxious feelings. At first, this process will feel difficult and unnatural. It is something
that you will need to practice daily for it to become a new automatic habit.
Some examples of more positive and helpful thoughts than the above ones might be, "This person I am
talking to must just be tired;" "Just because I had trouble the last time I gave a speech doesn't mean it
will happen again;" and "The teller probably didn't notice or care if my hands shake, she has too much
else on her mind."
Although it is a process that takes a lot of effort, learning how to replace your automatic negative
thoughts with more positive and helpful ones will help to reduce feelings of hopelessness and increase
your self-esteem. You should start to gradually notice that the positive thoughts become easier and the
negative ones require more effort. Over time, the frequency of your negative thoughts will decline and
so should your symptoms of social anxiety.
Step 4: Live with Positive Thoughts. Learn more about affirmation, see the topic. So you can
inject the spirit of affirmations into your daily thoughts and words, the quicker they will work for you.
Example Positive Affirmations
Affirmations for Health
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Every Cell in my body vibrates with energy and health
Loving myself heals my life. I nourish my mind, body and soul
My body heals quickly and easily
Affirmations for Abundance
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I prosper wherever I turn and I know that I deserve prosperity of all kinds
The more grateful I am, the more reasons I find to be grateful
I pay my bills with love as I know abundance flows freely through me.
Affirmations for Love
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I know that I deserve Love and accept it now
I give out Love and it is returned to me multiplied
I rejoice in the Love I encounter everyday
Affirmations for Self Esteem
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When I believe in myself, so do others
I express my needs and feelings
I am my own unique self - special, creative and wonderful
Affirmations for Peace and Harmony
Relationships are loving and harmonious
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I am at peace
I trust in the process of life
Positive Affirmations for Joy and Happiness
Life is a joy filled with delightful surprises
My life is a joy filled with love, fun and friendship all I need do is stop all criticism, forgive, relax
and be open.
I choose love, joy and freedom, open my heart and allow wonderful things to flow into my life.
Positive Affirmations for Confidence
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I am confident
I am a naturally confident person
I am confident socially and enjoy meeting new people
I am confident at all times and in all areas of my life
Confidence comes naturally to me
Being naturally self-confident and comfortable within myself is just part of who I am
Compiled by Gulayi Tibba