Wellness

A Simple Guide To Cognitive Restructuring




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:

  1. Identify the Situation:
  2. Calmly describe the triggering event.
  3. Example: "My manager was upset with the quality of my report."

  4. Identify Automatic Thoughts:

  5. List initial reactions or beliefs about the situation.
  6. Examples:

    • "My manager doesn’t like me."
    • "I’m not good at this job."
  7. Find Supportive Evidence:

  8. Look for objective evidence that supports your negative thoughts.
  9. Example: "My manager shouted at me in front of colleagues."?

  10. Find Contradictory Evidence:

  11. Seek evidence that disproves your automatic thoughts.
  12. Example: "I received a great performance review last week."

  13. Take a Balanced View:

  14. Combine all the evidence for a fair perspective.
  15. Example: "My manager could have handled the situation better, and this doesn’t define my overall performance."?

  16. Next Steps:

  17. Reflect on actions to improve the situation and create positive affirmations.
  18. 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."


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