Breaking the Cycle of Negative Thinking: 10 Cognitive Behavioral Techniques for Better Mental Health

life is simple; It is our thoughts that make it complicated and they say, we become what we think, if we believe that we are weak, we will be the epitome of weakness but if we see ourselves as strong, So the power comes behind us. The founders of various types of cognitive behavioral therapy, Dr. Aaron T. Beck and Albert Ellis, emphasized that it is not the circumstances but our perceptions, beliefs, and thoughts related to the situation that determine our emotions and behaviors.

In an interview with HT Lifestyle, Shumita Kakkar, Founder and COO, United We Care, shared, “To enhance mental well-being, it is important to break the cycle of negative thinking. Cognitive behavioral therapy equips us with the tools to identify and change unhelpful thoughts, promoting positive emotions and behaviors. He suggested these steps that you can follow –

1. The first step is to become aware of your trigger situations and unhealthy feelings and behaviors.
2. The second step is to identify underlying thoughts such as mind reading, destructive thinking, depersonalization and dispute the thoughts by asking questions such as Are my thoughts logical? Are my ideas helpful? Are my thoughts true?
3. The third step is to replace them with more useful, realistic and positive thoughts.
4. The fourth step is to evaluate your feelings and behavior as a result of the change in thoughts. You can read about various cognitive behavioral techniques to break the cycle of negative thinking and also contact trained cognitive behavioral therapists for help.

Echoing that the cycle of pessimistic thoughts over time can dictate how a person approaches various aspects of life, Akshita, Founder and CEO of The Seeker, said, “An evidence to address these negative thinking patterns -based approach is through cognitive behavioral techniques. There are a few steps to this – the first and most important is to identify negative thought patterns and challenge their validity.

“Secondly, people should engage in activities they enjoy,” he said. The third step is to observe inner thoughts without judgment. Additionally, one should not let social stigma hinder them from seeking professional help – whether through professional therapy or through support groups/trusted people. Finally, we should not underestimate the power of taking small steps in reclaiming agency over mental well-being.

Siddharth S Kumar, Founder and Chief Happiness Officer, Numerovaani, said, “Cognitive Behavioral Techniques (CBT) is a type of psychotherapy based on core principles that connects human thoughts, emotions and actions to each other. The goal of CBT is highly individualized and needs to be decided based on the situation of the case. However, a general goal includes self-awareness of negative thoughts, reflection about their cause, and replacement with realistic and balanced thoughts. According to him, some of the main methods include –

1. Self-awareness about the situation: Recognizing negative thoughts is the first step in cognitive behavioral therapy (CBT). These can be distortions of reality and are often automatic. The first step in changing unwanted thoughts is to acknowledge them as they arise. They need to be documented in the form of notes to be able to get a clear picture.
2. Embrace this and mindfulness: Mindfulness teaches you to pay attention to the here and now without making any decisions. This can help you become more aware of your feelings and thoughts without becoming overwhelmed by them.
3. Behavioral Activity: This method involves doing things that make you happy or satisfied. Negative thoughts often result in less time being spent on pleasurable things, leading to a vicious cycle.
4. exposure therapy: If your negative thoughts are linked to certain fears or worries, you can reduce the impact of those worries by gradually exposing yourself to them in a safe and controlled way.
5. Reflection and Rewinding Methods: Methods such as progressive muscle relaxation, deep breathing, or guided visualization can help reduce the physical symptoms of stress and anxiety that often go along with negative thinking.
6. Journaling: You can find your negative thinking patterns and triggers by keeping a thought diary in which you write down your negative thoughts and the circumstances in which they arise.