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Cognitive restructuring

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Summary

  • Record the event, the thought it prompted, and the emotion separately. Then check the thought against the facts.
  • A replacement thought should be more accurate and help with action; a mistake need not become something positive.

Ways to apply

  1. On your own

    Free, no special equipment to buy

    1. Choose one event. Write down what happened, the exact thought that came to mind, and how you felt.
    2. List facts supporting and challenging that thought, then consider other possible explanations.
    3. Write a more accurate, useful response; acknowledge the difficulty and check for overgeneralization.
    4. Check “There is plenty of time; I can start later” too, alongside self-critical thoughts.

A mistake is an event; “I cannot do this” is an interpretation

From a book

Safren and colleagues’ manual uses thought records to help separate situations, thoughts, and emotions(Safren et al., 2017).

For example, “I missed this deadline” is an event, “I will never do anything well” is a judgment, and shame is an emotion. Separating them makes the judgment the focus of examination. It does not require denying the mistake or dismissing the shame.

A replacement thought needs accuracy, not greater optimism

From a book

Safren and colleagues recommend checking the facts behind a thought, considering other explanations, and forming a more reasonable response(Safren et al., 2017). The aim is not to replace “I did this badly” with “I do everything well.”

For example: “I did submit this late, but this one event does not mean I will always do badly.” This acknowledges the problem and leaves room for improvement.

“There is definitely enough time” also needs examination

Proposed in research

The treatment Sprich and colleagues describe also examines overly optimistic thoughts. In a demonstration case, thoughts such as “There is plenty of time” are explicitly treated as signals to notice(Sprich et al., 2010).

The authors note that these thoughts often accompany a relaxed, pleasant mood, so learning to recognize them matters too. Feeling relaxed and happy does not mean the judgment needs no examination(Sprich et al., 2010).

Evidence

References (2)
  1. BookMastering Your Adult ADHD: A Cognitive-Behavioral Treatment Program, Therapist GuideSafren SA, Sprich SE, Perlman CA, Otto MW (2017). Oxford University Press
  2. ReviewDescription and Demonstration of CBT for ADHD in AdultsSprich SE, Knouse LE, Cooper-Vince C, Burbridge J, Safren SA (2010). Cognitive and Behavioral Practice