Anxiety and Depression – Part V

Have you been stuck in the zone of misery where you can’t see the way out? One powerful way to get you out of that zone and take off your stress is to restructure your thoughts and beliefs! Let’s train our minds to think healthily through cognitive restructuring! 

Our Topic Today: Cognitive Restructuring

In this episode, you will find out:

• How to turn your negative thoughts into healthy ones
• How to identify your irrational beliefs and make adjustments to make them realistic and benefit you in turn
• How to build up momentum and motivation under massive pressure and anxiety

Cognitive Restructuring

• a thought-changing skill that helps us to replace negative thoughts with positive ones
• fully developed in 1995 by psychologist Albert Ellis 
• the system behind Rational-Emotive Behavior Therapy (REBT)

The ABCD Model

• A is for the activating event
• B is for the belief you hold and the way you interpret the situation
• C is for the emotional and behavioral consequences as a result of your belief
• D is for disputing your irrational beliefs 

Types of Irrational Beliefs

• the high expectation to be perfect
• the strong sense that you must, should, have to and need to do something, to be like someone else

• see 12 other common irrational beliefs here!

Steps to Restructure Your Automatic  Negative Thoughts and Beliefs

1. Ask yourself, “Why are you feeling these negative emotions? What are your thoughts behind?”
2. Identify the potential irrational beliefs.
3. Ask the following 3 questions,
   • What evidence supports or refutes this belief?
   • Is this belief rational or logical?
   • What is a more rational belief that I can substitute for this irrational belief?
4. Replace the irrational belief with a healthy and realistic one. 

Listen to the episode to find out how you can adjust the irrational beliefs by substituting the absolutistic wordings with 3 simple words and how to take this practice to another level so you won’t fall back to the irrational beliefs trap again when in emotional chaos!

Words of Wisdom by William A. Ward

The pessimist complains about the wind; The optimist expects it to change; The realist adjusts the sails.

Take-away messages

• Make adjustments in life and consider alternative perspectives, but not 100% perfection and certainty.
• Focus on the completion of the process, not the outcome:)

Resources Mentioned

List of Irrational Beliefs  – Albert Ellis have compiled this list of 12 common irrational beliefs from his clinical studies and observations. Check if you have fallen into these thought traps too!

HMT 005: I Chose to Believe – The Healing Force of Hope – I have talked about what types of goals to set to maintain high hope in life. Practical goals tips suggested by psychologist and backed by scientific research!

Masterchef Australia S8 Elena Duggan Interview – Listen to this podcast episode interviewing Elena Duggan. I find great value in it! Her attitude during competition just shows how one can perform at his/her best when thinking healthily and realistically. If you are a Masterchef fan, it’s a no-brainer for you! I can’t think of any reason not to listen except you haven’t watched S8 and don’t want any spoilers! [36:43]

Thanks for listening to Happy Mind Travel! 

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