5 cognitive restructuring techniques

Our thinking patterns dominate our lives. How we feel, how we act and what decisions we make depends on them. The problem is that these thoughts are automatic and are so ingrained in our being that we tend to ignore them. To help us make ourselves aware of that mental content and modify it in our favorthere are different cognitive restructuring techniques.

This is a key exercise within cognitive-behavioral psychotherapy that seeks encourage the person to question those ideas and beliefs that are limiting them or causing discomfort. It is widely used in the treatment of anxiety, mood or eating behavior disorders; although in reality it is an exercise that we should all apply in our daily lives.

What is cognitive restructuring?

Within cognitive restructuring we can find three phases that lead us to complete the process:

Identification of automatic thoughts

Behind most decisions There is a thought mediating between the event that occurred and your final response. The rest depends on the quality of these thoughts; For this reason, it is essential to identify them. Now, this is not a simple task, and to achieve it an in-depth analysis is necessary.

Automatic thoughts can be very disabling.

Questioning and analysis

Once we have brought to light those beliefs that operated in the shadows, we must begin to question them. Are they true? Are they functional? Where do they come from?…

Replacing beliefs

Finally, after understanding that these thoughts are neither true nor adaptive, we can replace them with others that do improve our well-being.

Cognitive restructuring techniques

Based on these premises, there are different cognitive restructuring exercises or techniques that can help us:

1. The downward arrow

This technique starts from a specific idea, premise or thought and goes down to the root, to the deep foundations that support it. To do this, a statement regarding an area that is problematic or limiting is taken as a point of origin, and questions are being asked about its meaning and implications.

The following could be a very simplified example:

– I am a very shy person.

– What does that mean?

– That it is difficult for me to gain confidence.

– And what does that mean?

– That when meeting new people I am afraid of being rejected.

– And what does it mean?

– That I feel insecure.

In the process, the same or similar questions are repeated until the person no longer has any more answers to give. Although it may seem absurd, this allows us to get to the origin and from the statement “I am shy” we can reach a lack of merit and the belief of not being valid.

2. The Socratic dialogue

The Socratic method or Socratic dialogue seeks to enhance critical thinking and the ability to question one’s own ideas. As in the previous case, the therapist asks questions in order to increase self-understanding and broaden the perspective.

Some of them could be: “why do you feel this way?”, “what examples do you have of this in real life?”, “is there another way of looking at it?”…

3. What would happen if…?

This is a very simple exercise, especially useful for modifying the catastrophizing typical of some anxiety disorders. Seeks to confront the person with the unrealistic or exaggerated nature of their belief.to help you reduce anxiety and be able to manage it.

When asking “what is the worst that can happen?”, “and what would happen if this happens?” maybe the person becomes aware that even that scenario would be acceptable and that your fear and nervousness are being irrational.

4. Judge thoughts

Of all the cognitive restructuring techniques, this is one of the most complete and useful. In this case, the person will act as defense attorney, prosecutor and judge of his or her own beliefs. Let us remember that the objective is not to reject or dismiss them in the first instance, but rather to allow ourselves to question them and reach conclusions for ourselves.

Thus, first you will have to defend your thoughts or statements, why they are true, important or useful; but, always taking into account objective and verifiable facts (not to sensations or assumptions). You will then have to refute them and provide evidence against them.

Finally, after this process and with all the information, you will be able to decide about that thought.

5. The ABC model

The ABC model is a tool proposed by psychotherapist Albert Ellis which helps to understand the relationship between events (A), interpretations of them (B) and emotional or behavioral responses (C).

The objective is to help the person understand how their way of processing what happens, giving it meaning and interpreting it conditions everything else and causes their discomfort. At the same time, it is proposed question the validity and veracity of those thoughts and seek alternative interpretations.

For example, if my partner calls to cancel a date, I may feel sadness (if I interpret that he does not love me), anger (if I infer that he does not respect me), or no discomfort if I assume that he has had an unavoidable commitment. Thus, you can become aware of the effect that these thoughts have and the possibility of choosing other perspectives.

Cognitive restructuring techniques help to question the thoughts we have that harm us.

Apply cognitive restructuring techniques on a daily basis

Of course, the effectiveness of these techniques is maximized if they are included in a structured therapeutic procedure guided by professionals. However, we all put them into practice in our daily lives.

Question what we think, why we do it and what implications this has It is our life is a very healthy exercise. It helps us make our thinking more flexible and even break with negative tendencies and distortions. For this reason, do not hesitate to practice it.

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