How CBT Helps You Rewire Negative Thought Patterns
We have all dealt with negative thoughts that run on repeat at one point or another throughout our lifetime: “I'm not good enough,” “Everything will go wrong,” or “Why do I even bother?”
Over time, these mental loops can really drag us down. The tricky part is, they can begin to feel so automatic that you don't even realize they're happening. They can even wind up shaping how you see yourself and the world. That’s where cognitive behavioral therapy (CBT) comes in.
Think of CBT as a toolkit for noticing unhelpful thought patterns and learning how to shift them so your mind isn't always working against you. Let's take a closer look at how CBT helps you rewire those negative thought patterns.
What Negative Thought Patterns Look Like
Negative thoughts usually stem from old beliefs we've picked up throughout our past lives and experiences. They can create patterns such as assuming the worst will happen, thinking in all-or-nothing terms, or believing that you know what others are thinking without actually having any proof.
When these types of thoughts go unchecked, they can fuel stress, anxiety, and low self-esteem. The first step that CBT teaches is to simply notice these patterns instead of letting them take control and run on autopilot.
How CBT Tackles Negative Thought Patterns
The foundation of CBT is understanding that your thoughts, feelings, and behaviors are all connected. For example, a thought like “I'm going to fail” can make you feel anxious. This might cause you to completely avoid the task, which then can make you feel even worse about yourself.
CBT helps break this negative thought cycle by teaching you to pause and ask yourself whether the thought is actually true or if it may just be an unwarranted reaction. With time, patience, and practice, you'll learn to replace harsh or extreme thinking with something more positive and balanced.
The Tools Used in CBT
CBT consists of practical tools you can use to improve your well-being. Below are some of these techniques.
Cognitive Restructuring
Cognitive restructuring means reframing your negative beliefs into ones that are more balanced and flexible. Over time, you'll learn to replace negative beliefs with more positive thoughts.
Activity Scheduling
Anxiety and depression can cause you to avoid things that used to bring you joy. CBT encourages you to put yourself out there again. Planning small activities into your day can help you boost your overall mood and increase your sense of control over your own life again.
Behavioral Experiments
Engaging in behavioral experiments can help you test your beliefs out in the real world. For example, you may think that people will judge you or laugh at you whenever you speak up. If you test this in a real-life scenario, you'll come to find that this isn't the case.
Keeping Track of Your Thoughts
Writing your thoughts down whenever you're feeling anxious, stuck, or sad can help you release those emotions. Once you're in a better headspace, you can use your journal entries as a way to determine potential triggers and whether you have any solid evidence for feeling this way. Writing everything down can help you find patterns and start to challenge them.
Gradual Exposure
CBT encourages gradual exposure as a way to overcome your fears. For example, if talking on the phone is a fear of yours, you may start off by working to dial a number without speaking, working your way up to saying a few words, and eventually having a full phone conversation.
Healing Is Possible
Negative thought patterns don't have to consume you. Through therapy for anxiety, you can learn how to identify negative beliefs, question them, and start to rewire your brain toward a healthier way of thinking. You are in full control of changing the way that you think. Reach out today to learn more about getting started with CBT.
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