What is Cognitive Restructuring?

 

     Why should someone feel negative? They don’t have to! Cognitive restructuring is a transformational practice when the mind goes from negative thinking to positive thinking with some behavioral therapy. In other words: rethink your thinking. Anyone can practice cognitive restructuring because at some point in their lives they are stressed. This practice helps create more positive and optimistic thoughts, and it is really easy to fit into a daily schedule because the change starts in the mind. Individuals who practice cognitive restructuring have more control over their thoughts and, as a result, have reduced stressed and anxiety in their everyday lives. 

 

     So how do they have this control? By the different strategies they use when they practice cognitive restructuring. These different ways include:

• Noticing when cognitive distortion is being used.

• Changing irrational thoughts into rational ones.

• Acting out the positive thought.

• Writing down the negative thought and state why it is wrong, why it can be changed, etc.

• Meditation

These are only a few of many different ways people can put cognitive restructuring into practice and be successful.

     Practicing cognitive restructuring can be beneficial for anyone who seems to be thinking irrationally on a daily basis. One of the major benefits of practicing cognitive restructuring is reduced stress. With reduced stress, minds think clearly and bodies function properly. With more practice in restructuring self-esteem is being built, so people can believe they have the ability to accomplish any goal they set for themselves. This ties into how empowered a person feels once they created more positive thoughts. They have more control over their decisions over their lives and the challenges they face. Anyone can benefit from cognitive restructuring and it is encouraged that everyone try it so they can have a better and more positive life. (Alexis)

 

 

Peer Review Articles:

Deacon, B. J., Fawzy, T. I., Lickel, J. J., & Wolitzky-Taylor, K. B. (2011). Cognitive Defusion Versus Cognitive Restructuring in the Treatment of Negative Self-Referential Thoughts: An Investigation of Process and Outcome. Journal Of Cognitive Psychotherapy,25(3), 218-232. doi:10.1891/0889-8391.25.3.218

     This article shows the different types of cognitive treatment for patients who have negative thoughts and behaviors. It also explores the similarities between cognitive defusion and cognitive restructuring. Different types of practice techniques were presented to the patients to see the differences and similarities of improvement. Both cognitive defusion and cognitive restructuring showed different treatments but both showed improved behavior results. (Alexis)

 

Froján-Parga, M., Calero-Elvira, A., & Montano-Fidalgo, M. (2009). Analysis of the therapist's verbal behavior during cognitive restructuring debates: A case study. Psychotherapy Research, 19(1), 30-41. doi:10.1080/10503300802326046

     A case study was done to show the cognitive restructuring in patients and how it changes their behaviors. The authors of the study reviewed "client-therapist verbal interactions." At first the interactions presented low verbal interactions but the results showed that they made an improvement verbally as the sessions continued. This provided the authors a "debate technique" for cognitive restructuring for patients. (Alexis)

 

Hunt, M., Schloss, H., Moonat, S., Poulos, S., & Wieland, J. (2007). Emotional Processing versus Cognitive Restructuring in Response to a Depressing Life Event. Cognitive Therapy & Research, 31(6), 833-851. doi:10.1007/s10608-007-9156-8

     Participants with depressing life event, in this case a death or dying of a pet, were given cognitive restructuring, emotional processing, or both approaches to see if there were improvements depression. Those with both showed most improvement from depressive symptoms, and ones with just emotional processing also had an improvement. On the other hand, the participants with just the cognitive restructuring had a decline in improvement. This shows that cognitive restructuring could work better with other treatments, especially in emotional events. (Alexis)

 

Hides, L., Samet, S., Lubman, Dan I.,  (2010), Cognitive Behavioral Therapy (CBT) for the Treatment of Co-occurring  Depression and substance Use: Current evidence and Directions for Future Research, Doi: 10.1111/j1464-3362

     This Research article gathered as much evidence as it could from PubMed and PsychINFO in cases involving CBT with Depression and substance use.  The study showed that their is not enough evidence supporting CBT to be a more effective method in treating these problems than other intervention strategies.  Further experimentation and evidence is required. (Addison)

 

Lovato, N., Lack, L., Wright, H., Kennaway, DJ., (2014), Evaluation of A Brief Treatment Program of Cognitive Behavior Therapy for Insomnia in Older Adults, 37(1), 117-26, DOI: 10, 5665/sleep,3320

     A case study was done to see if cognitive restructuring could aid older adults suffering from insomnia.  Subjects were required to do sleep diaries and self reports assessing their perceived severity of insomnia, daytime functioning, and their self- efficacy towards sleep.  The study showed that those who had stronger beliefs and confidence showed improvements in timing and quality of sleep. (Addison)

 

Kawaguchi, A., Watanabe, N.,[...] and Tatsuo, A., (2013), Group Cognitive Behavioral Therapy for Patients With Generalized Social Anxiety Disorder in Japan: Outcomes at 1 Year Follow Up and Outcome Predictors Doi: 10.2147/NDT.S41365

     A study on 113 Outpatients in Japan was conducted to see the effects cognitive behavioral therapy had on one of the most common psychiatric disorders in the world, social anxiety disorder.  At their 1 year follow up patients took an assessment.  70 patients passed the assessment showing significant signs of improvement.  This shows that CBT, for patients in Japan with social anxiety disorder, is effective for at least 1 year. (Addison)

 

 

Books of Cognitive Restructuring:

 

Cognitive Coping Therapy

Sharoff, K. (2002). Cognitive coping therapy. New York: Brunner-Routledge.

     In this book, people are able to read different ways to develop skills for practicing different behaviors, like cognitive restructuring. With these skills people can overcome different disorders and create more positive behaviors. Different practices are given and why they are important in coping therapy, and this allows people to understand why it is important to perform those practices. (Alexis)

 

Cognitive-Behavioral Therapy for PTSD: A Case Formulation Approach

Zayfert, C., & Becker, C. B. (2007).Cognitive-behavioral therapy for PTSD a case formulation approach. New York: Guilford Press.

     This book explains how people have the ability to overcome their issues with PTSD with cognitive restructuring.  It provides different types of interventions and the "whats, whys, and how-tos" so people can overcome their issues with PTSD. Those with PTSD are able to perform specific practices that will help become more confident and have a more positive attitude. (Alexis)

 

Cognitive Therapy for Chronic Pain: a Step-By-Step Guide

Thorn, B. E. (2004). Cognitive therapy for chronic pain: a step-by-step guide. New York: Guilford Press.

     Like the books above, this book looks into treatment for patients by using cognitive restructuring. Yet, the treatment is for chronic pain, so by using this it eliminates pain by having them think "it's all in your head".  The program is unique because it's step by step and allows them to work on their own if need be, and it also is specific to physical pain, not just mental or emotional. (Alexis)

 

 

Cognitive Behavioral Therapy for Dental Phobia and Anxiety

Skaret, E. (2013), Cognitive Behavioral Therapy for Dental Phobia and anxiety, Somerset, NJ, Wiley Blackwell

     It can be challenging working with an anxious patient.  This book covers strategies for dentists to help their patients overcome their phobias and anxieties by implementing cognitive behavioral therapy practices.  This book isn't just limited to dentists,  it can be applied to all populations and behaviors.  As healthcare professionals it is important for us to know how our patients or clients are thinking, and how we can improve their thinking, so that they can live healthily.  (Addison)

 

Cognitive Behavioral Therapy: Applications, Methods, and Outcomes

Lee, Stephen A,, and Edget, Delaney M., (2012), Cognitive Behavior Therapy: Applications, Methods, and Outcomes, New York, NY, Nova Science Publishers, Inc.

     This book defines the relationship between cognitive restructuring and solving problems concerning dysfunctional thoughts and emotions.  It provides many examples of how cognitive behavioral therapy can be used.  It discusses the involvement of CBT in children in schools, animals, eating disorders, PTSD, anxiety disorders, and many other special populations.  (Addison)

 

Cognitive Behavioral Therapy for Children and adolescents

Szigethy, E., Weisz, John R., Findling, Robert L., (2012) Cognitive Behavioral Therapy for Children and Adolescents, Arlington, VA, American Psychiatric Publishing

     This book discusses scientific interventions for disorders and problem behaviors in children and adolescents.  The brain develops a lot before we reach adulthood and continues to grow throughout life.  It's important to stop problems early on.  This book covers treatment for depression, bipolar disorder, childhood anxiety disorders, and many other problems the youth face.  (Addison)   

 

 

Videos of Cognitive Restructuring:

http://www.youtube.com/watch?v=9iGAIejGUP4

     Russ Curtis gives a brief description of the rational and irrational thoughts of cognitive restructuring and a few practices that could be done. This could be a good start for anyone who does not know how to begin cognitive restructuring.  (Alexis)

 

 

http://www.youtube.com/watch?v=eKJLvgxKNv4

     Alina Gorgorian, Ph.D., explains the goals of cognitive restructuring and it shows how simple these techniques can be. Like the other video, this can help anyone who wants to start cognitive restructuring and need to find different practices to help them. (Alexis)

 

http://www.youtube.com/watch?v=BO9O_EQN1H8 

     Anneshia Freeman talks about how people have "syntax errors" and how those errors impact our conscious mind. She also explains how cognitive restructuring can be "tailored" so that they are not errors anymore. People should start cognitive restructuring because it can make them realize they are not limited to do anything, and Freeman explains the benefits of this. (Alexis)

 

http://youtu.be/tJ93qXXYRpU

     Phil Parker gives a simple explanation of the science behind Neuroplasticity.  This helps explain what is going on when someone continues to change their way of thinking, and how it is possible to do that.  (Addison)

 

http://youtu.be/dZfGTL2PY3E

     Our beloved Disney Classics have taught us all sorts of life lessons.  We may not have realized it at the time, but The Lion King taught us a little bit about cognitive restructuring.  When we do something wrong, we can decide to mope and sink into misery, or we can learn from the experience and make a change.  (Addison)

 

http://youtu.be/ZwR_7M6U_HA

     Kris Carr is a perfect example of changing your way of thinking.  Instead of jumping to surgeries and transplants after being diagnosed with stage four liver cancer.  She starts a journey of trying all kinds of new things to beat her cancer.  She keeps the mindset that she can beat it and tries to stay positive.  Though she stumbles like we all do, she learns from her cancer, and learns about herself as she LIVES with her cancer.  There are two curse words between 6:00 and 6:40.  This is just the trailer.  Due to copyright I wasn't able to put the video on here.  I do advise finding it and watching it because it really is an amazing and inspiring story.  There are also interviews with Kris Carr on YouTube that I would advise watching. (Addison)

 

 

Websites on Cognitive Restructuring:

Cognitive Behavioral Therapy for Depression: Techniques, Sessions, and More. (n.d.). WebMD. Retrieved March 3, 2014, from http://www.webmd.com/depression/guide/cognitive-behavioral-therapy-for-depression

     As you may already know, WebMD provides different types of symptoms, treatments, and other great information about diseases, and they also give a great explanation on what cognitive restructuring is.  Like other disease, it gives three pages on what cognitive restructuring is, who can benefit, and how it can have a positive effect on those with depression.  WebMD refers to cognitive restructuring to cognitive behavioral therapy and both are the same because they are targeting a common goal, becoming more positive and having a more positive outlook on life. (Alexis)

 

Health Education Center - Stress. (n.d.).Rethink your Thinking. Retrieved March 3, 2014, from http://www.healtheducation.uci.edu/stress/thinking.aspx

     The Health Education Center website gives a brief description on what cognitive restructuring and to "rethink your thinking".  It is not as descriptive as WebMD, but it does give a great explaining of the importance of practicing cognitive restructuring.  First, it explains what restructuring is.  Second, it gives explanations of what to look for when someone is irrational, and finally it gives different types of practices that are beneficial.  Another great benefit to this website is that it gives multiple websites so someone could do more research.  (Alexis)

 

Whalley, M. 2008. Cognitive restructuring. Cognitive Restructuring Worksheets, Handouts, and Cognitive Behavioural Therapy Resources. Retrieved March 3, 2014, from http://www.psychologytools.org/cognitive-restructuring.html

     What is different about this website from the others is that it provides tools, in this case worksheets, for individuals to put cognitive restructuring into practice.  There are multiple types of worksheets that allows anyone to record different types of thoughts.  These can range from dysfunctional thought and positive belief to behavioral experiment plan.  With these tools any individual has the ability to commit to the practice and over time they can see the difference in their thoughts from week to week. (Alexis)

 

Mark Dombeck Ph. D. Psychotherapy, Cognitive Restructuring, Geminus.org, Retrieved March 1, 2014,  from http://www.geminus.org/poc/view_doc.php?type=doc&id=9350

     Geminus provides many services and support to health care providers and human service organizations.  This webpage is perfect if you want to learn more about how cognitive restructuring works.  It goes over the ABCs of cognitive therapy and uses great examples to provide a greater understanding of cognitive restructuring.  (Addison)

 

Nelson Binggeli Ph. D., CBT Techniques, part 1: Cognitive restructuring, NelsonBinggeli.net, Retrieved March 1, 2014, from http://www.nelsonbinggeli.net/NB/CBT-CR.html

     Nelson Binggeli's website provides a series of three articles which provide an understanding of the techniques in Cognitive Behavioral Therapy.  This page describes what causes the mind to become distorted and think negative thoughts.  This page also describes strategies to identify and conquer these emothions, while providing some tools to do so.  (Addison)

 

Alice Boyes Ph. D., Cognitive Restructuring, Psychology Today, retrieved March 1, 2014, from http://www.psychologytoday.com/blog/in-practice/201301/cognitive-restructuring

     This Webpage provides six strategies to change your way of thinking.  It provides a thorough walkthrough with examples to help you start practicing cognitive restructuring.  These steps would be great to post somewhere that you can look at them everyday as you work on changing your way of thinking.  (Addison)

 

 

Creations:

 

 

 

(Addison)

 

 

Summary Practice Reflections:

     Practicing cognitive restructuring can really change the mind-set of someone if they really commit to it. Personally, committing to this practice helped me so much in the way I approach situations. Instead of thinking “I can’t do this,” I now think “I now I can accomplish this”. Just changing my thoughts from negative to positive ones has really made me a more optimistic person. Another reason why this practice has helped me is that is has helped me get through my schoolwork. I have been able to get through tough assignments and tests just by having a more positive approach. Another thing I put into the practice was reading a book before I go to bed. I believe it helped stimulate my cognitive ability and my imagination was running. This is better than reading different complaining posts from Facebook. Knowing this practice helped me personally; I know this can help at a professional level. First, it can allow clients to “rethink their thinking”, so, like me; they can change negative thoughts into positive ones. Another reason why it can help professionally is that it can help clients write down negative thoughts and saying why that it is wrong to think it. This can help them realize that having negative thoughts does not do them any good and they should be approaching situations in a positive manner.

            What I learned from this practice is that not only can I retrain my brain to be more positive, but also I can apply other transformational practices. The practices I applies were both journaling and optimism. I am now looking into how I can do more journaling and what ways I can be more optimistic. What changed for me what that I have a new approach to situations that stumble onto my path. I also boost myself up on really difficult situations instead of believing that I am unable to do them. I will use this in my future because cognitive restructuring has really helped me realize I am able to do anything, whether it is getting up and going to the gym, or really a 20-page essay about meditation. It also has helped me be happier because I have proven I have been able to do anything. Cognitive restructuring really has “retrained my brain.” (Alexis McKinley)