Tips to Transform Your Thinking: Using CBT to Challenge Negative Thoughts

Cognitive Behavioral Therapy (CBT) has been proven very effective at relieving depression, anxiety, eating disorders, and even substance abuse. The trick is to transform your thinking. CBT starts with identifying negative thought patterns.

Once you have identified these negative thoughts, you then begin to replace them with more helpful ones. This is called cognitive restructuring, and it’s not as simple as “thinking happy thoughts.” Instead, CBT uses a variety of strategies to build healthier thought patterns.

Often we are harsh to ourselves, but know just how to support and encourage our loved ones. One tool is to imagine what you might say to a friend or a loved one in a similar situation and then speak those same words to yourself, replacing your inner critic with a helpful coach.

When struggling with depression or anxiety, we often use a mental filter that only allows negative thoughts through. That’s why it can be helpful to ask yourself if you are looking at all the facts. Is that thought completely true? Are there any exceptions to your belief?

Another tool is to try to gain perspective. Ask yourself if this situation is going to be as meaningful a month from now. What about next year, or in 10 years? Looking at the problem from a distance will allow you to see if it is worth expending energy on now.  

It can also be helpful to examine where your thought is coming from. Is it based in fact? Or, have these thoughts simply become a habit? Likewise, is your thought the result of this situation? Or are you projecting your feelings about another situation onto this situation?

A tool called decatastrophization can be particularly helpful with anxiety. Practice this by asking “What’s the worst that can happen?” Sometimes we limit ourselves by imagining negative endings. With this tool we can may see that opportunities have more benefit than risk.

Another option is known as reattribution. Instead of getting weighed down with feelings of guilt and shame, consider what factors are out of your control. Then focus on solving the problem instead of getting paralyzed by negative feelings.

Of course the most simple tool is the straightforward approach. To do this you focus on replacing the negative thought with a positive one, such as “I’m doing the best I can,” “I am more than this one mistake,” “I can handle this,” or “I am safe.”

These tools aren’t complicated, but they do take practice. By taking the time to transform negative thoughts into helpful ones, you can improve your mood, reducing anxiety and depression. You can even begin to change negative habits and experience a new sense of wellbeing.