The American Psychological Association (APA) defines cognitive restructuring as “a skill for carefully examining your thinking when you are feeling upset or distressed about something.” The goal is to change how you think in moments of stress so that your thoughts can become more balanced. You want to be less subjective, more objective, and overall less influenced by negativity. Here, the stressful thoughts you may experience are considered cognitive distortions and aren’t helpful for your overall wellbeing or productivity. In fact, they can be downright unhelpful, holding you back from getting things done.
Five steps to practicing cognitive restructuring
Here’s what you do, per the APA:
Identify the most upsetting feeling you have. Even if you have a lot of feelings, pick the strongest one. It may help you to categorize them into fear and anxiety; sadness and depression; guilt and shame; or anger. Keep the strongest feeling in mind for the rest of the steps.
Here, evaluate the accuracy of your upsetting thought. Start with any evidence that could support the thought, then probe it. Why do you think you won’t understand or retain the material you have to study? Write down any evidence, but then ask yourself why your thought might be wrong, too. Explore the evidence against the thought, including other ways of looking at the situation, what someone else might think about it, and whether your feelings are based on facts.
The steps here remind me of a reading comprehension and studying technique called elaborative interrogation. There, you identify a fact that you need to study and understand, like that a historical event took place. After that, you ask questions: Who was there? What happened? When did it happen? Where did it happen? What was going on in that region on at the time? Why was that happening? Why did this lead to the event? How did it happen? How did it impact everything that happened next? You look up the answers to all those questions until you know every detail of context about the fact. By that time, you know so much that the fact itself—the simple, straightforward thing you need to know for your test or whatever you're studying for—is so obvious as to become laughable. Of course the historical event happened—look at all the things that led up to and went into it! Cognitive restructuring is similar: You identify your fact, which in this case is the distressing thing, then dive deep on what you're afraid of, why you feel that way, when you last completed that task, etc. Going over it in an interrogative way helps you move to a point of deeper understanding, then helps you move right past it.
Doing this when you feel immobilized by anxiety or sadness can help you see a path forward. If you do it enough, dismissing negativity and focusing instead on facts—like that you’ve aced tests before or that you’ve maintained your house’s cleanliness in the past, or that doing badly on a test or having an untidy home don’t make you an all-around bad person—will come more naturally. Best of all, you can prove the facts right by then getting the tasks done, strengthening them for next time. The self-reinforcing nature of the good feelings and productivity that go along with this process is what makes it effective, so the first time you try, keep your eyes on the light at the end of the tunnel. It will get easier the more you do it.
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