Tag Archives: What Is Cbt

Cognitive-Behavioural Therapy: Challenging Our Negative Thoughts.

cbt negative thoughts

challenging negative thoughts

When we have negative thoughts, it is important to ask ourselves:

‘What is the evidence to support this negative thought/belief?’ OFTEN, WILL WILL FIND THERE IS VERY LITTLE OR AT LEAST NOT THE COMPELLING EVIDENCE WE’D ORIGINALLY SUPPOSED.

It is important for us to get into the habit of challenging negative thoughts in this way because very often the negative thoughts come to us autmatically (due to entrenched negative thinking patterns caused in large part by our traumatic childhoods) without us analysing them and examining them to see if they are actually valid.

So, to repeat, we need to try to get into the habit of CHALLENGING OUR NEGATIVE THOUGHTS AND ASKING OURSELVES IF THERE REALLY IS PROPER EVIDENCE TO SUPPORT THEM.

A SUGGESTED EXERCISE:

1) Think of two or three negative thoughts that you have experienced lately.

2) Ask yourself what evidence you have to support them.

3) Ask yourself how strong this evidence actually is.

4) Now think of evidence AGAINST THE NEGATIVE THOUGHT.

Step 4 above is very important.This is because when we are depressed and have negative thoughts we tend to focus on the (often flimsy) evidence which supports them BUT IGNORE ALL THE EVIDENCE AGAINST THEM (in other words, we give ourselves an ‘unfair hearing’ and , in effect, are prejudiced against ourselves). This is sometimes referred to as CONFIRMATION BIAS.

Challenging our negative thoughts and FINDING EVIDENCE TO REFUTE THEM is a very important part of CBT. It is, therefore, worth us putting in effort to search hard for evidence which weakens or invalidates our automatic negative thoughts/beliefs.

ALTERNATIVE THOUGHTS:

When we have successfully challenged our negative thoughts, and found, by reviewing the evidence, reason not to hold them anymore, it is useful to replace them by MORE REALISTIC APPROPRIATE THOUGHTS.

One way to get into the habit of this is to spend a little time occasionally writing down our automatic negative thoughts. Then, for each thought, we can write beside it:

1) Evidence in support of the negative thought.

2) Evidence against the negative thought.

3) In the light of the analysis carried out above in steps 1 and 2, replace it with a more realistic, valid and positive thought. Here is an example:

Negative Thought: I failed my exam which means I’m stupid and will never get the job I wanted or any other.

1) Evidence in support of negative thought:

‘after a lot of revision, I still didn’t pass.

2) Evidence against negative thought:

‘I only failed by a couple of per cent and was affected by my nerves – failing one exam does not make me stupid’.

3) Alternative, more valid, realistic and positive thought:

I can retake the exam and still get the job. Even if I don’t get my first choice of job, that does not mean there won’t be other jobs I can get, and they may turn out to be better.

Getting into the habit of occasionally writing down negative thoughts, challenging them, and coming up with more positive alternative thoughts will help to ‘reprogram’ the brain not to just passively accept the automatic negative thoughts which come to us without subjecting them to scrutiny and challenging their validity.

My next post, to be publishebd soon, will look at the latest research on how childhood trauma can affect the physical development of the brain which, in turn, can lead to an inability to regulate emotions effectively it is, I think, a fascinating area of the subject.

Hypnotherapy works in a similar  way to cognitive-behavioural therapy by positively changing the belief system. I add below a link to an excellent site which offers hypnotherapy resources. I can highly recommend it as I used many of their products to aid my own recovery and found them very effective. I have specifically provided a link to a hypnotherapy package which addresses negative thinking. However, the site also contains much useful free information about hypnotherapy as well as a vast selection of other hypnotherapy products :

http://www.hypnosisdownloads.com/10-steps/negativity?5719

Thank you for visiting my blog, which you can, of course, subscribe to follow if you wish.

Best wishes,

David Hosier BSc Hons; MSc; PGDE(FAHE)

Click here for reuse options!
Copyright 2013 Child Abuse, Trauma and Recovery

How Cognitive-Behavioural Therapy (CBT) can Aid Recovery from Childhood Trauma.

WHAT IS CBT?

Put simply, CBT works on the basic observation that:

1) how we think about things and interpret events affects how we feel

2) how we behave affects how we feel

therefore:

3) by changing how we think about things, interpret events and behave will CHANGE HOW WE FEEL.

I have over-simplified here but those are the essential three points and my aim in this blog is not to present information in an over-complex way.

RESEARCH

CBT is widely used by therapists to treat survivors of childhood trauma and there is now a solid base of research which supports its effectiveness. I myself underwent a course of CBT some time ago and found it very helpful.

WHAT WE THINK ABOUT THINGS DECIDES HOW WE FEEL

In this post I wish to concentrate on how our thinking styles affect our state of mind and emotions. Survivors of childhood trauma often develop depressive illness and, as a result, thinking styles often become extremely negative:
NEGATIVE THINKING

Depression often gives rise to what is sometimes called a COGNITIVE TRIAD of negative thoughts. These are:

– negative view of self
-negative view of the world
-negative view of the future

I have referred to this NEGATIVE COGNITIVE TRIAD in previous posts, but it is worth revisiting. The aim of CBT is to change these negative thinking patterns into more positive ones. It aims to correct FAULTY THINKING STYLES.

FAULTY THINKING STYLES:

Individuals who suffer from this cognitive negative triad of depressive thoughts, as I did for more years than I care to remember, are generally found to have deeply ingrained faulty thinking styles; I provide the most common ones below and give a very brief explanation of each type (if the examples seem a little extreme, it is merely to illustrate the point):

1) GENERALIZATION:

eg. someone is rude to us and we conclude: ‘nobody likes me or ever will’.

So, here, the mistake is vastly over-generalizing from one specific incident.

2) POLARIZED THINKING:

eg. ‘unless I am liked by everyone then I am unpopular’.

This is sometimes referred to as ‘black or white’ thinking ie. seeing things as all good or all bad and ignoring the grey areas.

3) CATASTROPHIZING:

eg. ‘I know for sure this will be an unmitigated disaster and I’ll be utterly unable to cope.’

Here, the mistake is to overestimate how badly something will turn out or to greatly overestimate the odds of something bad happening. It often also involves underestimating our ability to cope in the unlikely event that the worst does actually happen. Also known as ‘WHAT IF…’ style thinking.

4) PERSONALIZATION:

eg. taking an innocent, casual, passing remark to be a deliberate and calculated personal attack. Here, the mistake is thinking everything people do or say is a kind of reaction to us and that people are pre- disposed to wanting to gratuitously hurt us.

5) SELF BLAME

eg. someone says our team has not met its monthly target and we then look for ways to convince ourselves it is specifically and exclusively due to something we have done wrong. With this type of faulty thinking style, we blame ourselves for something for which there is no evidence it is our fault.

6) MINIMIZATION.

eg. ‘I failed one exam out of ten, therefore I’m stupid and a complete failure’.

Here, the positive (passing nine out of ten exams) is pretty much ignored (minimized) and the negative (failing one exam) completely disproportionately affects our view of ourselves. Individuals who minimize the positive tend to also MAXIMIZE (ie. make far too much of) the negative.

CONCLUSION.

What tends to underlie all these faulty thinking styles is that we UNNECESSARILY BELIEVE NEGATIVE THINGS IN SPITE OF THE FACT WE HAVE NO, OR EXTREMELY LIMITED, EVIDENCE FOR SUCH BELIEFS. Therefore, we unnecessarily and irrationally further lower our own sense of self-esteem and self-worth. Because of these faulty thinking styles, we increase our feelings of inadequacy and depression.

In my next post I will look at how we can challenge and correct these faulty thinking styles.

David Hosier BSc Hons; MSc; PGDE(FAHE).

Click here for reuse options!
Copyright 2013 Child Abuse, Trauma and Recovery