Cognitive Restructuring – Turn Unhappiness to Happiness
Cognitive approach to stress management is found effective based on recent research. From the stream of cognitive approach, different tools are designed for helping people live out a happy, stressful-free life even under unhappy or stressful situations. Over at Mind Tools site, you’ll find a useful tool, Cognitive Restructuring:
… for understanding and turning around negative thinking. It helps us put unhappy, negative thoughts “under the microscope”, challenging them and in many cases rescripting the negative thinking that lies behind them. In doing this, it can help us approach situations in a positive frame of mind.
The main idea is to work through a process, using a simple worksheet:
- Write down the situation that triggered the negative thoughts
- Identify the moods that you felt in the situation
- Write down the Automatic Thoughts that you experienced when you felt the mood.
- Identify the evidence that supports these Hot Thoughts.
- Identify the evidence that does not support the Hot Thoughts.
- Now, identify fair, balanced thoughts about the situation.
- Finally, observe your mood now and think about what you are going to do
Cognitive Restructuring – From Unhappiness to a Positive Outlook – [MindTools]
Simple Worksheet – [MindTools]
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Comments
Conn says on March 7th, 2006 at 4:33 pm
If we put negative thoughts “under the microscope”, isn’t there the possibility to intensify rather than changing them?
Why we must focus on our negative thoughts and not only on our positive ones?
Shannon says on March 9th, 2006 at 11:33 am
I hope this helps me. I can’t escape my negative thinking. It is ruining my family life and my work life. I want to change, but I can’t seem to break my old thinking patterns.
Nikki says on May 10th, 2006 at 1:48 am
I’m going to try this. Hopefully it will help!! Good luck 2 the rest of you too.
Christine Tse says on May 23rd, 2007 at 6:29 am
Hi
My name is Christine Tse and am really surprised to see that there are other Christine Tse is the world.
Woaw.
If any Christine Tse could reply, please.
regards
Christine Tse says on May 23rd, 2007 at 6:30 am
Hi
My name is Christine Tse and am really surprised to see that there are other Christine Tse is the world.
Woaw.
If any Christine Tse could reply, please. Or even send a photograph
regards
Joe Jaegers says on April 28th, 2008 at 10:48 am
I certainly will look into this, but are there suggestions on how to have others we care about, use this tool also?
Doug says on December 19th, 2008 at 4:47 am
I am not at all sure I agree with the technique described here. In my experience, we become that which we focus on. Focus on emotional pain and that is what you will feel. Though difficult at first, focusing on happy experiences will gradually lead to a happier state.