1. Cognitive Distortions:

Cognitive distortions are systematic ways the mind can convince us of something that isn’t necessarily true. These inaccurate thoughts reinforce negative thinking or emotions. Some common patterns include:

• All-or-Nothing Thinking: Seeing things in black-and-white terms. For instance, “If I’m not perfect, I’m a failure.”
• Overgeneralization: Viewing a single negative event as a never-ending pattern of defeat.
• Mind Reading: Assuming you know what others are thinking, usually that they view you in a negative light.
• Catastrophizing: Always expecting the worst to happen.
• Emotional Reasoning: Believing something is true because you feel it so strongly, ignoring evidence to the contrary.

2. Cognitive Restructuring:

Cognitive restructuring is a technique derived from cognitive-behavioral therapy (CBT). It involves identifying and disputing irrational or maladaptive thoughts. Here’s a simple process:

1. Awareness: Recognize the negative thought.
2. Question the Thought: Is this thought based on facts or assumptions? How likely is this thought to be true?
3. Challenge the Thought: What evidence do I have that supports or refutes this thought?
4. Replace: Come up with a more balanced or positive thought to replace the negative one.

3. The Power of Affirmations:

Positive affirmations are statements that can help you challenge and overcome self-sabotaging and negative thoughts. When you repeat them and believe in them, you can start to make positive changes. Crafting an effective affirmation:

• Should be in the present tense.
• Positive and assertive.
• Specific and clear.
  Example: Instead of saying “I want to be confident,” say “I am confident in my abilities and decisions.”

Practical Example – Passed Over for a Promotion Scenario:

John has been working diligently in his role for over three years. When the opportunity for a promotion arose, he applied, hoping his hard work would pay off. However, the promotion went to a colleague. Instead of succumbing to negative thoughts like “I’ll never be good enough” or “They don’t value me,” John decided to reframe the situation.

He approached his supervisor for feedback, discovering areas he hadn’t considered that required improvement. John saw this as an opportunity for growth. He enrolled in a course to upskill and worked on his areas of improvement. A year later, not only did he receive a promotion, but he also felt more equipped and confident in his enhanced role. The initial disappointment, when reframed, became a stepping stone to even greater success.

Actionable Strategy – Exercise on Cognitive Restructuring and Affirmations:

1. Think about a recent negative thought or situation that evoked strong negative emotions.
2. Write it down.
3. Now, use the cognitive restructuring technique to challenge this thought. Is it based on fact or assumption?
4. Replace this negative thought with a positive affirmation crafted to counter it.

Example:

• Negative Thought: “I always mess things up.”
• Challenged Thought: “Did I really always mess up, or did I just make a mistake this one time?”
• Positive Affirmation: “I learn from my mistakes and grow stronger each time.”

Regularly practicing this exercise will help train your mind to automatically challenge and reframe negative thoughts as they arise.