Breaking the Cycle of Negative Thinking: 10 Cognitive Behavioral Techniques to Improve Your Mental Health | Health

Life is simple; it is our thoughts that complicate it, they say, what we think is what we become, if we believe we are weak. , we end up embodying weakness, but if we see ourselves as strong, strength will follow. Oran T. Beck, Ph.D., and Albert Ellis, Ph.D., founders of various types of cognitive-behavioral therapy, believe that it is not the situation that determines our emotions and behavior, but rather the perceptions, beliefs, and thoughts associated with the situation. I emphasized.

In an interview with HT Lifestyle, Shumita Kakkar, Founder and COO, United We Care, said, Cognitive behavioral therapy provides us with the tools to identify and replace unhelpful thoughts, promoting positive emotions and behaviors. ” She suggested that the following steps could be taken –

1. The first step is to become aware of your triggering situations and unhealthy emotions and behaviors.
2. The second step is to identify the underlying beliefs, such as mind-reading, catastrophic thinking, and personalization, and challenge them by asking questions such as “Are my thoughts logical?” Are my thoughts helpful? Are my thoughts true?
3. The third step is to replace them with more useful, realistic and positive thoughts.
4. The fourth step is to evaluate your feelings and actions as a result of the change in thinking. To break cycles of negative thinking, you can read about different cognitive behavioral techniques or seek support from a trained cognitive behavioral therapist.

Akshitta, Founder and CEO of TheSeekier, argues that a spiral of pessimistic thinking over a period of time can shape the way an individual approaches various aspects of their life. An evidence-based approach to dealing with these negative thought patterns is to use cognitive-behavioral techniques. There are several steps to this. First of all, recognize the negative thought patterns. , to challenge its legitimacy.”

She further adds, “Second, people should participate in activities that they enjoy. The third step is to observe their inner thoughts without judgment. Additionally, professional therapy, support groups, Don’t let societal bias prevent you from seeking professional help, including a trusted confidant.Finally, we value the power of taking small steps to regain agency over our emotional well-being. Never underestimate it.”

Sidharrth S Kumaar, Founder and Chief Happiness Officer, NumroVani, explained: The goals of CBT are highly individualized and must be carefully selected based on the condition of the case. However, common goals include self-awareness about negative thoughts, reflection on why, and replacing them with realistic and balanced thoughts. ” According to him, the core methods include:

1. Self-awareness of the situation: Recognizing negative thoughts is the first step in cognitive behavioral therapy (CBT). These can be distortions of reality and are often automatic. The first step to changing unwanted thoughts is acknowledging them when they occur. To get a clear picture, you need to document it in the form of notes.
2. And embrace mindfulness: Mindfulness teaches you to pay attention to the here and now, without judgment. This will help you become more conscious without being overwhelmed by your emotions and ideas.
3. Activation of behavior: This method requires you to do things that make you happy and fulfilled. Negative thoughts often lead to less time for fun things and a vicious cycle begins.
4. Exposure therapy: If your negative thoughts are associated with specific fears or worries, gradually exposing yourself to those concerns in a safe and controlled way can reduce the impact these concerns have on you. There is a possibility.
5. How to reflect and rewind: Strategies such as gradual muscle relaxation, deep breathing, and guided visualization can help reduce the physical signs of tension and anxiety that often go hand in hand with negative thinking.
6. Journaling: By keeping a thought journal where you write down your negative thoughts and the situations in which they occur, you can identify patterns and triggers for negative thoughts.