Welcome back to the Psych On The Mic, where we explore the mind, mental health, and practical ways to improve well-being. In today’s episode, we’re diving into Cognitive Behavioural Therapy (CBT) and how it can help you overcome negative thinking patterns. Whether you're struggling with anxiety or depression, or just find yourself caught in a cycle of negative thoughts, CBT offers powerful tools to break free and improve your mental health.

But before we get into it, let’s quickly understand what CBT Therapy is all about.

What is Cognitive Behavioural Therapy?

Cognitive Behavioural Therapy (CBT) is a type of psychotherapy that focuses on the connection between our thoughts, feelings, and behaviours. The core idea is that our thoughts can greatly influence how we feel and act. So, if we can change negative or distorted thinking patterns, we can significantly improve how we feel and behave.

For example, if you often think, "I always mess things up," this thought can lead to feelings of hopelessness or anxiety and may even result in avoiding challenges altogether. CBT helps you identify these unhelpful thoughts, challenge them, and replace them with more realistic, balanced ones.

Why Negative Thinking Patterns Matter

You might be wondering: why is negative thinking such a big deal? Well, negative thoughts can create a vicious cycle. They can lead to emotional distress, such as anxiety or depression, and they can affect how you interact with the world. The more we believe negative things about ourselves or our circumstances, the more we may begin to act in ways that reinforce these beliefs.

For instance, let’s say you’re preparing for an important work presentation, and your thought is, "I’m going to fail. I always mess up under pressure.” This thought can make you feel anxious, which may lead you to procrastinate, skip practice, or avoid preparation altogether. And when you don’t perform as well as you hoped, the negative thought gets validated. It becomes a self-fulfilling prophecy.

But here’s the good news: Cognitive Behavioural Therapy can help break this cycle.

CBT focuses on identifying and challenging the negative thoughts that fuel emotional distress. By recognizing these thought patterns, you can begin to reframe them and shift your perspective. Let’s break it down:

1. Identifying Negative Thoughts

2. Challenging Negative Thoughts

3. Replacing Negative Thoughts with Balanced Ones

Practical CBT Techniques to Try

1. Thought Records: Write down your negative thoughts, the emotions you’re feeling, and the evidence for and against those thoughts. This helps you objectively assess whether your thoughts are accurate or exaggerated.
2. Cognitive Restructuring: This involves replacing negative thoughts with more helpful alternatives. For example, if you think, "I’m going to fail this test,” you can replace that with, "I can study and prepare well, and I can do my best."
3. Behavioral Activation: This is particularly useful if your negative thinking has led to withdrawal or avoidance. By engaging in activities that align with your values and goals, you can break the cycle of negativity and increase feelings of accomplishment and self-worth.

If you're finding yourself stuck in negative thoughts, or if you want to learn more about how CBT can help you, consider reaching out to Town Psychological Services for a CBT therapist near me. The tools you learn in therapy can have a profound impact on your mental health and overall well-being.

Reference:

https://townpsychology.ca/mississauga-therapists/