How to Manage Your Thoughts Using CBT Tools
Do you ever find your mind replaying a small mistake over and over again? Having this mindset can feel like a mental prison, one that is built on self-criticism and “what if” thinking. Cognitive Behavioral Therapy can help set you free by teaching you how to identify and challenge unhealthy thought patterns. In this blog post, you’ll learn CBT tools that will help you manage your negative thoughts and respond to them with compassion.
What CBT Is
Cognitive Behavioral Therapy, or CBT, is an evidence-based form of therapy that discovers connections between thoughts, behaviors, and emotions. CBT has proven to be an effective way to deal with emotional distress because, instead of just treating depressive symptoms, it delves into the reasons why you might be feeling a certain way and how your mindset is reinforcing those feelings. Once you recognize these thought patterns, you can take the following steps to change them.
Step 1: Notice the Thought
First, start by noticing when you are having a distressing thought. If you're feeling anxious or self-critical, use a notebook or your notes app to put in the specific situation, the first thought that came to your head when it happened, and how that thought made you feel. By labeling your thoughts, you can create emotional distance and remind yourself that thoughts are not facts.
Step 2: Challenge the Thought
Next, confront the thought and disprove it by testing if it’s true or not. The CBT tools needed to do this are checking with evidence, alternative viewpoints, and determining scale. For example, if you were to think to yourself, “Nobody wants me around,” you would check for evidence by thinking, “What evidence supports this, and what evidence doesn’t? Then, you think about it from an alternate perspective, such as, “If my friend felt this way, what would I tell them?” After that, you determine the true scale of the thought by thinking, “Is it really that bad, or is it not?” By confronting your thoughts directly, you weaken their power and start to see them for what they really are: thoughts.
Step 3: Reframe the Thought
After you challenge your thoughts, reframe them in a more balanced way. For example, instead of thinking, “I always mess up,” try thinking, “I’m learning, and making mistakes is a normal part of the process,” or instead of “No one likes me.” Try, “I can’t be friends with everyone, and that’s okay.”
It’s important to know the difference between CBT and toxic positivity. Toxic positivity is when negative emotions are dismissed and invalidated because of the belief that one should be positive at all times. CBT helps you understand your thoughts and work through them, rather than pushing them down.
Step 4: Reinforce with Behavioral Action
Now, put your reframed mindset into action. Begin taking steps that align with your new mindset. If you previously thought that you were unable to succeed, do one small task to prove that you are capable of being where you are. Each positive action affirms your belief in your own ability.
When to Seek Professional Help
If your negative thoughts become debilitating or constant, you don’t have to go through it alone. CBT provided by a licensed counselor from InSync Counseling can help you gain structure, support, and the tools you need to help you find peace. Seeking help from a mental health professional isn’t a sign of failure; it is one of the most courageous things you can do for yourself.
Conclusion: Reclaiming Control Over Your Mind
These CBT tools can help you practice mindfulness, reshape your thoughts, and reclaim control over your mind. Managing your thoughts is not about suppressing them or shaming yourself for having them. It’s about you responding to them with awareness and compassion. With practice, you will begin to respond to your thoughts instead of reacting to them, which is where real healing begins.
