So she decided to stop tearing herself down as a means of making jokes. But at a certain point, the harm she was doing to her sense of self outweighed the benefits to her career. In her show “Nanette,” comedian Hannah Gadsby talked about how she built a career on self-deprecating humor. Here’s a 2018 celebrity example of how cost-benefit analysis works:

Seeing the pros and cons side by side can help you decide whether it’s worth changing the pattern. How does it advance or limit your job performance?.How does this thought pattern affect the people around you?.What does this thought pattern cost you emotionally and practically speaking?.What do you get out of calling yourself a complete idiot, for example?.Using this strategy, you would consider the advantages and disadvantages of maintaining a certain cognitive distortion. Questioning allows you to consider new possibilities that aren’t as drastic as the catastrophic ones you may fear. You could ask yourself how likely each possible outcome is. In questioning this thought pattern, you could ask yourself to list all possible outcomes. If you experience catastrophizing, for example, you might tend to assume the worst possible outcome in a stressful situation. Is this really a black-and-white situation, or are there shades of gray here?.What other ways could this information be interpreted?.What’s the worst that could happen? How could I respond if the worst happens?.What evidence is there that this thought isn’t accurate?.What evidence is there that this thought is accurate?.

Is this thought based on emotion or facts?.Even if you aren’t initially sure what caused your anxiety or sadness, writing down your thoughts may help you recognize a cognitive distortion or pattern.Īs you practice self-monitoring, you’ll likely notice distorted thought patterns more quickly.Īnother essential part of cognitive restructuring involves learning to question your thoughts and assumptions, especially those that seem to get in the way of living a productive life.Ī therapist can teach you to use a Socratic questioning method to determine where and how your automatic thoughts are biased or illogical. Some people find journaling helpful as part of the process. Knowing that vulnerability exists can help you catch your negative thought and change it before it gets the better of you. Maybe your pattern goes something like this: I am absolutely going to fail this test, fail the course, and not be able to graduate with everybody else. Identifying those situations may help you prepare in advance.įor example, if you’re a student who has anxiety, you might notice a pattern of catastrophizing in testing environments. You may be more vulnerable to cognitive distortions in certain situations.

It’s also helpful to notice when and where the thoughts come up. Cognitive restructuring depends on your ability to notice the thoughts that spark negative feelings and states of mind. To change an unproductive thought pattern, you have to be able to identify the error you’re making. So how exactly do you restructure a negative thought? The theory is that if you can change how you look at specific events or circumstances, you may be able to change the feelings you have and actions you take. You can then practice reframing them in more accurate and helpful ways. These thought patterns often lead to depression, anxiety, relationship problems, and self-defeating behaviors.Įxamples of cognitive distortions can include:Ĭognitive restructuring offers an opportunity to notice these maladaptive thoughts as they occur. People sometimes experience cognitive distortions - thought patterns that create a distorted view of reality. For that reason, professionals typically recommend working with a therapist when you begin cognitive restructuring. It can be tricky to recognize inaccuracies in your thought patterns. These mental health professionals specialize in CBT, including psychiatrists, psychologists, and other mental health professionals. In cognitive behavioral therapy (CBT), you work with a behavior therapist to identify faulty thought patterns and practice techniques to help reshape those negative thought patterns. Cognitive restructuring is at the heart of cognitive behavioral therapy, a well-studied talk therapy approach that can effectively treat many mental health conditions.

Challenge your thoughts synonym