How Cognitive Behavioral Therapy can reduce negative thinking
Are you familiar with how Cognitive Behavioral Therapy can aid in reducing negative thinking?
If you find that you overthink things, learning Cognitive Behavioral Therapy (CBT) skills can aid in redirecting your negative thoughts. I love teaching Cognitive Behavioral Therapy skills to my clients! It gives them tools to take outside of the therapy room to practice on their own. The basic premise of CBT is that our thoughts impact our emotions and our emotions impact our behaviors.
“Should” statements are a very common cognitive distortions that people struggle with. Your mind will tell you that you “should” or “should not” do something. This causes distress when we don’t do the thing that we felt we “should” or “should not” have done. If we are able to switch the language to I “would like to” instead of I “should”, this may ease tense emotions and frantic behaviors. Starting off your day/week/month/year with goals is great; however, if you are hard on yourself, you may want to structure your goals as “wants” instead of “shoulds”.
How should statements can play out:
THOUGHT
I should walk one hour per day.
EMOTION
Motivated, Excited
BEHAVIOR
Due to having a busy day, I felt tired and didn’t walk.
This could lead to:
THOUGHT
I am lazy because I didn’t walk one hour today.
EMOTION
Guilt, Frustration
BEHAVIOR
Mentally berates self thinking this will motivate to try harder.
How “would like to” statements can help:
THOUGHT
I would like to walk one hour per day.
EMOTION
Motivated, Hopeful
BEHAVIOR
Due to having a busy day, felt tired and didn’t walk.
This could lead to:
THOUGHT
I wish I was able to meet my goal of walking one hour today.
EMOTION
Calm, Acceptance
BEHAVIOR
Makes note to self on what needs to be done to carve out time to achieve goal.
This is a very watered down version of a CBT skill you can learn when meeting with a therapist to reduce your negative thinking. All of the therapists who work at Creative Therapies have the knowledge, skills and abilities to work with you on how to make your negative thinking less impactful on your emotions that can lead to unwanted behaviors. If you are interested in working on how to change your thinking, schedule a free 15 minute consultation with one of our therapists, go ahead and book an initial session, reach out to us on our contact form, or give us a call. We would love the privelage to walk along side you while you navigate redirecting your thoughts!
Best,
Casey Baine, MA, LCMHC-QS, LCAS, CSI
www.creativetherapiesnc.com
919.410.7858
Our office is conveniently located at North Hills in Raleigh where we offer in-person sessions. We also offer virtual therapy throughout North Carolina! We have therapists with immediate availability, take most major insurances, and offer reasonable private-pay rates.
Creative Therapies
4814 Six Forks Rd
Suite 202
Raleigh, NC 27609
