Changing Thoughts to Improve Mood

Cognitive restructuring is a therapeutic technique used to help people identify, challenge, and change unhelpful or distorted thinking patterns—often used in cognitive-behavioral therapy (CBT).

Here’s a simple breakdown of how it works:

1. Identify the Thought Notice automatic negative thoughts that arise during stressful or emotional situations (e.g., “I’m going to fail,” or “They must think I’m incompetent”).

2. Examine the Evidence Ask: What evidence supports or contradicts this thought? Look for facts, not feelings.

3. Challenge the Thought Consider alternative explanations. Is the thought exaggerated, all-or-nothing, or based on assumptions?

4. Replace with Balanced Thinking Create a more realistic, compassionate thought. For example: “I’ve handled tough situations before—this is hard, but I’m capable.”

5. Test It OutObserve what happens when you act on the new thought. This reinforces more adaptive thinking over time.

Example:

• Automatic Thought: “I always mess up presentations.”

• Restructured Thought: “I’ve had some tough ones, but I’ve also done well. I can prepare and improve.”

Cognitive restructuring helps reduce anxiety, build confidence, and improve decision-making by promoting more accurate and constructive thinking. It takes practice but can be a powerful tool for long-term emotional regulation.