In a previous post, we took a look at common cognitive distortions. In this follow-up post, we’ll take a look at a process known as Cognitive Restructuring which is useful in identifying and preventing those patterns of negative thinking.
Where did it come from?
In the 1960s, American psychiatrist Aaron T. Beck developed Cognitive Therapy, a psychotherapy seeking to assist patients to identify and modify dysfunctional behavior, thoughts and emotions. Beck was primarily concerned with treating depression, and as a result identified a list of common errors in thought he proposed sustained depression. That list is, in part, the cognitive distortions we discussed in a previous article.
Restructuring was realized when Beck began to help his patients recognize the incredible impact their negative thoughts had on their sense of self-worth. His patients noticed their depression or anxiety lessened after shifting their patterns of thinking to include more positive thoughts.
Tell me more…
Albert Ellis, considered to be the father of Cognitive-Behavioral Therapy as we know it today, illustrated how our thoughts and beliefs affect our emotions and behaviors using the ABC Model.
Activating Event – An actual event combined with one’s perception of the event.
Belief (regarding the Event) – A rational or irrational evaluation of the event.
Consequences – The emotions and behaviors resulting from a rational or irrational evaluation of an actual event occurring.
Therefore, when a negative event occurs, one can perceive it through a rational or irrational lens, leading to a positive or negative belief and/or consequence.
Also strongly associated with Belief, by the way, is ‘Automatic Thought‘ — images or thoughts that tend to occur ‘automatically,’ without ever being consciously recognized until further inspection.
So how can I use this knowledge?
There is a two part process that is useful in practicing cognitive restructuring. It is broken down into Identification and Modification.
Identification
- Situation – Write down a short description of the “Activating Event” which is causing distress.
- Emotional Rating – List the emotions associated with the situation, and rate them on a scale of 0-100, with 100 being “Extremely Strong.” For example, “depressed; 75.”
- Automatic thoughts – List and rate any thoughts that come to mind while experiencing a hot emotion. Explore and analyze the thought for further meaning and record this information as well.
Modification
- Identify any cognitive distortions.
- Evaluate the accuracy of the thoughts from an objective standpoint, then Modify them in a more positive direction.
- Summarize any shifts in perception of the event.
- Rate the emotions and automatic thoughts again after having completed these steps. The general trend should be lower. Under Emotional Rating, add a post-analysis emotion and rate that. For example, “encouraged; 80.”
Here is an example of the above process in practice.
As with everything in life, results may not come immediately. Cognitive restructuring is a process and requires a lot of practice, time, patience, and a willingness to analyze thoughts for non-useful trends and patterns of thinking.
Let us know in the comments what you think of cognitive restructuring. Have you ever subconsciously done this process before, by restructuring your own thoughts internally?
