COGNITIVE RESTRUCTURING

This Presentation is the Research & Innovation Work by the Author - Latika Goel. She has defined METHODS for COGNITIVE RESTRUCTURING that we all need at any phase of our life, in all the DECISIONS we make and in all the ACTIONS we take.

In order to maintain and attain a healthy Lifestyle, the first step is to focus on a Resilient Cognitive Structure. IF YOU are able to fight the BRAIN FOG, come out of it, you will be able to define and STRUCTURE your COGNITION. BRAIN FOGGING: can be defined as unnecessary negative thoughts surrounding you all the time, negative approach towards you, people around and events,

Ways we can focus on our COGNITIVE RESTRUCTURING: 1. PROBLEM SOLVING APPROACH. If there is A PROBLEM, there is always a SOLUTION to it. We only need to train our mind to find the solution instead of being surrounded by the problems, thinking about it all the time and letting it impact your mental and physical health at the same time your overall GROWTH. If you have a habit of carrying your problems without a problem solving approach, you will DISTORT or DISTURB your COGNITION. that would result into a poor approach towards you and surroundings. Do work on the SOLUTIONS. A Problem Solving Attitude would keep your Cognition Creative and Resilient. It would prepare you to come out of the situation or stand strong to face it. 2. DEFINE A PURPOSE OF YOUR LIFE A Life without a PURPOSE = Directionless Cognition. We often end up loosing interest or passion towards our actions and events. Defining and attaching a purpose to life would bring in meaning to the decisions we take or the actions we make. A Purpose would keep your Cognition Active and Creative and would define a Goal to reach. 3. Create TANGIBLE LONG TERM GOALS 3a. Create / Define Short Term Goals to achieve your Long Term Goals. 3b. Set deadlines for your short term goals. 3c. Deadlines should be set after a thorough research work and it should be tangible and flexible. 4. Define and Distinguish between FUNCTIONAL THOUGHT & DYSFUNCTIONAL THOUGHT.

For example : Event - Your design was rejected by the client Dysfunctional Thought - I would never work with this client Consequence - Reduce Efforts & Efficiency @ your work Functional Thought - Next time I would prepare 3 Design options in advance so at least one would be selected. Consequence - Increased Productivity, Efficiency @ work and Problem Solving Attitude. 5. Develop DECISION MAKING SKILL. (i) Make a PLAN (ii) set deadlines. (iii) Define Tangible Long term and Short Term Goals as per your plan. (iv) Evaluate the options accurately before you set deadlines. (v) Anticipate / Visualise the outcomes or the consequences of your plan. (vi) Put your plan in action.
6. MOULD YOUR NEGATIVE THOUGHTS INTO RESILIENCE.

One should not be complacent to their thoughts and let their thoughts overtake the logical thinking.

We are slave to our mind.
Actually - the servant has to remain servant and master remains as master.
One should not give up to his / her thoughts or to the illusions their thinking process / Cognition creates.

In Psychological Therapy, Cognitive Restructuring is a Cognitive Behaviour Therapy.
(Matter taken from online research)
Cognitive restructuring is a group of therapeutic techniques that help people notice and change their negative thinking patterns. When thought patterns become destructive and self-defeating, it's a good idea to explore ways to interrupt and redirect them.
IN ORDER TO MARCH FORWARD FOR COGNITIVE RESTRUCTURING, we must first understand the Cognitive Distortions. The Cognitive Treatment for Cognitive Distortion can be performed considering the following Instances about our Emotions, Thought and Behaviour.

Emotions, Thoughts, Behaviour are the three interrelated pillars behind our Cognitive Behaviour.

Emotions - What we feel (emotions) : affects what we think (Thoughts) and what we do (Behaviour)

Thoughts - What we think (thoughts) : affect how we feel (emotions) and what we do (behaviour)

Behaviour - What we do (behaviour) : affects how we feel (emotions) and what we think (thoughts)

So we noticed that the three aspects are interrelated and interconnected in our Cognitive Behaviour. According to the famous Psychologist Aaron Beck's Cognitive Therapy :

His Cognitive Therapy was developed with a strong belief that an individual get her / his experiences as a result of their thoughts or cognition. Biologically, these thoughts are connected with SCHEMAS that are the beliefs we develop and adapt since early life through our experiences. These schemas designs our emotional and behavioural patterns towards self and the world. According to Beck, the Cognitive Instances can be :
1. Negative Views about oneself - “ I am worthless”
2. Negative Views about the world - “ Everybody hates me because I am worthless”
3. Negative Views about eh future - :I will never be good at anything because everyone hates me”

COGNITIVE DISTORTIONS 

One STRONG Reason for COGNITIVE DISTORTION is DEPRESSION - That is the top reason (as defined by WHO) behind HUMAN SUFFERING

(Below matter taken from online research)

Let’s review some common cognitive distortion examples. You might see your own thought patterns reflected here, or they may describe someone you know.

1. Engaging in CATASTROPHIC THINKING

You to expect the worst outcome in any situation. You often find yourself thinking, “What if…?” If your child misses curfew, you imagine he’s been in a car accident.

If your boss schedules a meeting, you worry you’ll be fired. And your thinking spirals from there: You may think of losing your child. Getting fired means you’ll become homeless.

2. DISCOUNTING the POSITIVE

When something goes right — say you get a promotion — you acknowledge it but refuse to take credit. Instead, you chalk it up to dumb luck or a mistake. Or, you receive many positive comments on an evaluation, but choose to focus on a single piece of negative feedback.

EMOTIONAL REASONING

You rely on “gut” feelings over objective evidence to judge yourself and the world. For example, “I feel like a bad mother, therefore I must be a bad mother.”

4. Labeling / mislabeling

You often define yourself and others with negative labels. In assigning labels, you focus on one past behavior or event. Your co-worker is “lazy” because they came to work late. You’re “stupid” because you failed the math test.

5. MENTAL FILTERING

You view yourself, your life, and your future through a negative lens. You ignore anything positive. Filtering can increase feelings of hopelessness and helplessness.

6. JUMPING TO CONCLUSIONS

You base your decisions not on what someone says or does, but on what you believe they’re thinking. You believe you can read minds or anticipate reactions. You don’t ask what the other person thinks or feels.

Fortune-telling is another form of cognitive distortion related to jumping to conclusions. You insist you can predict the future, regardless of what you do. You’ll be famous without putting in the hard work. Or you’ll always be a failure, so hard work is a waste of time.

7. OVERGENERALIZATION

People who overgeneralize apply their experience from one event to another. If your marriage ended in divorce, you think you’re not worthy of love.
As a result, you might conclude you should never date again.

8. PERSONALISATION

If people often tell you, “stop taking this so personally,” then you likely experience personalization. You blame yourself for things outside of your control.

You falsely believe that everything that someone says or does is a direct reaction to you.

Personalization can convince you that you are being targeted or excluded. It can also cause you to compare yourself to others.

9. POLARIZED or BLACK AND WHITE thinking

This kind of thinking deals in extremes. People and situations are either great or terrible.

You believe you’re either destined for success or failure. You don’t allow room for balanced perspectives or outcomes.

10. “SHOULD” statements

You have a list of rules for how people should and shouldn’t behave.

Constantly blaming yourself or others for what “should” have been said or done (but wasn’t) can increase stress and anxiety.

You will never be happy if you always focus on what “should” have been.

              

The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

Latika Goel
Practising Psychologist & Lifestyle Trainer
Founder of Fitness World LetzBFIT with Latika
Author of a Book on Strength Fitness

 

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 The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

 

 

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