Overcoming negative thoughts with the cognitive-behavioral approach

Negative thoughts are part of many people's lives, and although sometimes they do not have the intensity enough to constitute a serious problem, sometimes they do become a reason to seek help professional.

In this article we will see how it is possible to overcome negative thoughts through one of the most effective psychological intervention models: cognitive-behavioral.

• Related article: "Cognitive-Behavioral Therapy: what is it and on what principles is it based?"

What is the cognitive-behavioral model?

The cognitive-behavioral approach is a paradigm in psychology that aims to intervene both in mental processes and in the easily objectifiable behavior through observation, since both elements are assumed to be fundamental parts of the experience human.

Thus, for example, when treating psychological problems, professionals who rely on the cognitive-behavioral model we understand that to facilitate change for the better, we must promote a transformation both in the way of thinking of the person, and in the way he has to interact with the environment

, given that both processes, combined, mutually reinforce each other and allow the person being helped to make a qualitative leap in their way of living life, adopting a more constructive mentality and having better resources to solve their problems.

What are negative thoughts?

The concept of "negative thoughts" is not part of the technical jargon used by psychologists, although it is It is useful for expressing certain ideas in a simplified and easily understood way throughout the world. Normally, it refers to ideas and beliefs that appear more or less recurrently in the consciousness of the person experiencing them, and that give rise to the adoption of an unconstructive attitude, due to pessimism, in the face of something that is perceived as a problem.

Here is something to emphasize: negative thoughts are not simply because they are associated with painful or unpleasant emotions or feelings. Although in practice it is true that they tend to go hand in hand with discomfort, mainly the anxiety or sadness, these experiences are not something that in itself inevitably leads us to adopt an attitude that works against us.

Thus, in negative thoughts there are both things: emotional pain, on the one hand, and the propensity to face that discomfort to through a type of behavior that not only does not help to solve what happens to us, but also hinders us from changing to better.

The cognitive-behavioral approach applied to negative thoughts

These are the key ideas that define the way in which psychologists use the cognitive-behavioral model to help people with negative thoughts.

1. Review problematic beliefs

Virtually all human beings develop a belief system through which they interpret what happens to them and what happens in the world in general. Many of these beliefs are useful to have an informed vision of what happens around us, but others predispose us to repeat over and over again behaviors that harm us and that, however, we cannot stop play.

Therefore, psychologists who are experts in the cognitive-behavioral approach we help people to review their own beliefs, many of which are so old and so important to us that we hadn't even repaired in their existence, to then question to what extent they are correct and adequate for us.

2. Analyze the context of the person

Both objective behaviors (for example, always going to the same bar on weekends) and ideas and People's beliefs (for example, what is believed about having fun) are linked, correspond each.

That is why psychologists who work through the cognitive-behavioral approach we do not limit ourselves to always proposing the same solutions as someone who uses a magic potion that works for everyone. Instead, we first study the particular case of both the person and their habits and the environments to which they are exposed, to provide solutions adapted to it.

• You may be interested in: "Rumination: the annoying vicious circle of thought"

3. Help manage discomfort

When it comes to managing negative thoughts, it is important not to feed the idea that the person who goes to the psychologist must hope to completely get rid of that feeling that makes them suffer. These kinds of expectations not only frustrate; others, it prevents progress, because it makes what really is progress pass as failure.

The key is not to block feelings or emotions, but to learn to tolerate a certain level of discomfort that is compensated by the ability to manage the attentional focus, that is, the process by which we decide what our consciousness will focus on.

4. Teach how to use the environment as a tool

One of the basic principles of the cognitive-behavioral model is that changes for the better do not come only through introspection, that is, through reflection and in general the examination of ideas. This aspect focused on mental content must be combined, on the one hand, with the adoption of habits in our interaction with the environment and with others. In this way, we will be promoting changes in our mind and our consciousness using our surroundings as a tool.

A practical example: if we tend to feel anxious just before we start studying for an exam, some people find It works to hide your mobile phone in a drawer, keep food away, and have a sheet of paper with your study schedule on hand. the view.

That is, a environment in which we do not indulge in behaviors that constantly make negative thoughts appear in us ("What am I missing in my social networks?") And that facilitates the adoption of measures to direct our emotions to a task that really helps us feel better.

5. Use of relaxation techniques

Relaxation techniques help us to detach ourselves from that experience in which a thought that worries us runs through our minds over and over again, not letting us focus on others things. Are relatively simple exercises that we can use at key moments to break the vicious cycle of negative thoughts.

Do you want to have professional psychological support?

If you are interested in having psychological support based on the cognitive-behavioral model to learn to manage negative thoughts, I invite you to contact me. I am a psychologist and consultant with many years of experience in the application of this type of intervention psychological, and I attend to people in individual sessions as well as in couples therapy and intervention in Business. You can count on my services in my center located in Madrid, or through online sessions by video call.

To see my contact information, go to this page.

Bibliographic references:

• Foroushani PS, Schneider J, Assareh N (August 2011). Meta-review of the effectiveness of computerized CBT in treating depression. BMC Psychiatry. 11(1): 131.
• Hofmann, S.G. (2011). An Introduction to Modern CBT. Psychological Solutions to Mental Health Problems. Chichester: Wiley-Blackwell.
• Robertson, D. (2010). The Philosophy of Cognitive-Behavioral Therapy: Stoicism as Rational and Cognitive Psychotherapy. London: Karnac.
• Rodríguez Biglieri, R. & Vetere, G. (2011). Manual of cognitive-behavioral therapy for anxiety disorders. Buenos Aires: Let's pole.
• Wampold, B.E., Flückiger, C., Del Re, A.C., Yulish, N.E., Frost, N.D., Pace, B.T., et al. (2017). In pursuit of truth: A critical examination of meta-analyzes of cognitive behavior therapy. Psychotherapy Research. 27 (1): pp. 14 - 32.