What is Cognitive Restructuring?
A technique to challenge and reframe negative, automatic thoughts that can undermine your confidence and performance.
Steps to Reframe Negative Thoughts:
- Identify the Situation:
- Calmly describe the triggering event.
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Example: "My manager was upset with the quality of my report."
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Identify Automatic Thoughts:
- List initial reactions or beliefs about the situation.
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Examples:
- "My manager doesn’t like me."
- "I’m not good at this job."
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Find Supportive Evidence:
- Look for objective evidence that supports your negative thoughts.
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Example: "My manager shouted at me in front of colleagues."?
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Find Contradictory Evidence:
- Seek evidence that disproves your automatic thoughts.
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Example: "I received a great performance review last week."
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Take a Balanced View:
- Combine all the evidence for a fair perspective.
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Example: "My manager could have handled the situation better, and this doesn’t define my overall performance."?
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Next Steps:
- Reflect on actions to improve the situation and create positive affirmations.
- Example: "I will clarify expectations for future reports. My manager values my contributions."
Remember:
- Cognitive restructuring helps to challenge and reframe harmful thoughts.
- Use these steps to boost resilience, improve performance, and strengthen relationships both at work and home.
? Final Thought:
"Your thoughts shape your reality. Reframe them to unlock your best self."