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Monday, November 13, 2023

Cognitive restructuring

 

How to change thoughts

 

I have a thought, for instance  “I'm a loser” and I want to change it, as it causes me distress through my emotional and behavioural response to it.

 

Arguing with the thought wont always be successful as you might hold the belief not due to evidence but rather its function. In other words I want to punish myself so that I seek to motivate myself by trying to overcome it.

Likewise there can be so many pieces of evidence for and against you wont ever resolve this, by argument. Arguing with a belief can also be self defeating as it highlights the significance of the thought, which in turn means its something to care about.

Beliefs seem intricate,  composed out of their function, relation to evidence, , related to how I see myself, how others see me and this is both currently and in the past. So as holding a belief is significantly more than evidence changing this generally is never enough.

So one way to help change a thought is not to, rather to decide if its helpful or not and whether to take any notice of it.  Mindfulness can be a great help in this . Changing attention to something more helpful than this thought can be helpful.

This approach comes from Acceptance and commitment therapy and you can read more from the

Happiness trap .