Cognitive Restructuring
Challenge distorted thinking patterns and replace them with balanced, realistic perspectives.
Cognitive Restructuring Exercise
Step 1 of 520%
Identify the Thought
Notice when you have an automatic negative thought
What negative thought are you having?
Example:
"I'm not good enough for this job"
Common Cognitive Distortions
All-or-Nothing Thinking
Seeing things in black-and-white categories
Distorted Thinking:
"If I'm not perfect, I'm a total failure"
Balanced Alternative:
"I can make mistakes and still be worthwhile"
Catastrophizing
Expecting the worst possible outcome
Distorted Thinking:
"If I fail this presentation, I'll lose my job"
Balanced Alternative:
"Even if I don't do perfectly, I can learn from it"
Overgeneralization
Making broad conclusions from single events
Distorted Thinking:
"I failed once, so I'll always fail"
Balanced Alternative:
"This is one experience, not a pattern"
Mental Filtering
Focusing only on negatives, ignoring positives
Distorted Thinking:
"I got one bad review, so I'm terrible at my job"
Balanced Alternative:
"I have many strengths and one area to improve"
Mind Reading
Assuming others think negatively about you
Distorted Thinking:
"They didn't respond to my message, they must hate me"
Balanced Alternative:
"There could be many reasons they haven't responded"
Fortune Telling
Predicting negative outcomes without evidence
Distorted Thinking:
"I'll never find someone who loves me"
Balanced Alternative:
"I don't know what the future holds"
Tips for Successful Cognitive Restructuring
Practice Regularly
- Set aside time each day for practice
- Start with less intense situations
- Keep a thought journal
Be Patient with Yourself
- Old patterns take time to change
- Celebrate small victories
- Seek support when needed