{"id":2897,"date":"2024-03-22T21:50:56","date_gmt":"2024-03-23T01:50:56","guid":{"rendered":"https:\/\/www.lotuspsychgroup.com\/?p=2897"},"modified":"2024-04-01T12:22:25","modified_gmt":"2024-04-01T16:22:25","slug":"thought-restructuring-benefits-what-to-expect","status":"publish","type":"post","link":"https:\/\/www.lotuspsychgroup.com\/stagingnew\/thought-restructuring-benefits-what-to-expect\/","title":{"rendered":"Thought Restructuring\u2013 Benefits &#038; What to Expect"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2897\" class=\"elementor elementor-2897\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a0826dd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a0826dd\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-506083e\" data-id=\"506083e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-15456b8 elementor-widget elementor-widget-text-editor\" data-id=\"15456b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>At the start of the year, we discussed dialectical behavior therapy (DBT) in our blog. Last month, we discussed mindfulness, which is one of the skills developed through DBT. This month, we\u2019re going to talk about thought restructuring, which may also be called cognitive restructuring. This aspect of DBT helps address unhelpful or harmful thoughts and thinking patterns, leading to a greater level of balance. Keep reading to learn more and check back in for the next few months to learn more about distress tolerance, emotion regulation, and the ways DBT skills improve daily life.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-50765d8 elementor-widget elementor-widget-heading\" data-id=\"50765d8\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">What Is Cognitive (Thought) Restructuring?<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-01f7808 elementor-widget elementor-widget-text-editor\" data-id=\"01f7808\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Cognitive restructuring is all about deconstructing thoughts to understand why certain thinking is negative or harmful and how to change these negative ways of thinking. It\u2019s completely natural to experience negative thinking patterns at times, but when negative thinking patterns begin to interfere with daily life, it may be time to visit with a therapist to start making changes to thinking. Cognitive restructuring is a skill that helps people to pay attention to their thoughts and interrupt the negative or painful patterns.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4baaf4 elementor-widget elementor-widget-heading\" data-id=\"f4baaf4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Who Benefits from Thought Restructuring?<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e002582 elementor-widget elementor-widget-text-editor\" data-id=\"e002582\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Thought restructuring as part of DBT is all about learning skills to monitor and challenge negative thought patterns and replace them or change them to more productive and beneficial ways of thinking. This can be helpful for just about anyone, but cognitive restructuring is especially beneficial in improving the symptoms of:<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c4412f4 elementor-widget elementor-widget-text-editor\" data-id=\"c4412f4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>Depression<\/li><li>Anxiety<\/li><li>Substance use disorders<\/li><li>Personality disorders<\/li><li>Eating disorders<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8863c8d elementor-widget elementor-widget-text-editor\" data-id=\"8863c8d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Thought restructuring is geared toward addressing cognitive distortions that lead to these common conditions. Some of the most common cognitive distortions include:<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4f86451 elementor-widget elementor-widget-text-editor\" data-id=\"4f86451\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>Black-and-white thinking \u2013 the habit of thinking in dichotomies without the ability to<br \/>understand or recognize shades of gray.<\/li><li>Overgeneralization \u2013 the habit of applying the outcome of a single event to future<br \/>events. So, if you get in a fender bender, you may assume the whole day is going to be<br \/>bad.<\/li><li>Personalization \u2013 this form of distorted thinking involves assuming you\u2019re responsible<br \/>for negative events even when you had no way of preventing or helping the situation.<\/li><li>Catastrophizing \u2013 people who catastrophize may do so by placing illogical emphasis on<br \/>the negative and\/or diminishing the positive in situations.<\/li><li>Fortunetelling \u2013 anticipating certain outcomes and believing your assumed outcomes<br \/>are facts.<\/li><li>Rejecting the positive \u2013 finding reasons why events with positive outcomes don\u2019t<br \/>\u201ccount\u201d for some reason.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e7d687c elementor-widget elementor-widget-heading\" data-id=\"e7d687c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">What Happens During Cognitive Restructuring?<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1976196 elementor-widget elementor-widget-text-editor\" data-id=\"1976196\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>We get used to our negative thought patterns, and it becomes very difficult to recognize thought distortions on our own. During counseling sessions, your therapist may utilize cognitive reframing to assist you in identifying distorted thinking and develop strategies to reset or restructure these thought patterns into more constructive ways of thinking. The idea is that by changing how you think about certain situations, you can begin to adjust the emotions and actions related to these events. There are many different techniques your therapist may utilize to help you engage in cognitive restructuring. Some of the common cognitive restructuring techniques include:<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-efcb8a7 elementor-widget elementor-widget-text-editor\" data-id=\"efcb8a7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>Self-monitoring \u2013 developing the ability to recognize distorted thinking is half the battle. You may want to keep a journal and note down thoughts that trigger negative feelings or take note of when these negative thoughts arise. When you note these cognitive distortions down, you can start to more easily notice patterns.<\/li><li>Gather evidence \u2013 a simple way to challenge distorted thinking is to gather evidence. When you notice possibly negative thoughts or assumptions arising, think through how factual this thinking is. List out facts related to the events and people involved. Ask yourself what you actually know.<\/li><li>Challenge assumptions \u2013 if you notice yourself making assumptions regularly, ask yourself why you\u2019re making that assumption. Is the belief based on any facts? If so, what are the facts and where are you getting them? By challenging these assumed beliefs, you can begin to perceive of alternatives.<\/li><li>Consider the costs \u2013 if you find yourself fixated on a specific thought or worried about something that\u2019s beyond your control, ask yourself how long this situation will impact you. One simple method is to consider the rule of fives. Will the outcome of this event affect you for five minutes, five hours, five days, five weeks, or five years? By recognizing how long something may impact you, it becomes easier to put the situation into perspective and focus on other considerations.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-33dfe18 elementor-widget elementor-widget-heading\" data-id=\"33dfe18\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Schedule an appointment fo learn how Cognitive Restructuring works<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-52afd71 elementor-widget elementor-widget-text-editor\" data-id=\"52afd71\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Are you interested in scheduling a therapy session to explore cognitive restructuring, DBT, or other approaches to therapy? The trusted team of professionals at the Lotus Psychology Group would love to hear from you. Get in touch whenever you\u2019re ready by calling <a href=\"tel:(248)957-8973\">(248) 957-8973<\/a>, emailing <a href=\"mailto:info@lotuspsychgroup.com\">info@lotuspsychgroup.com<\/a>, or completing our <a href=\"https:\/\/www.lotuspsychgroup.com\/our-office\/\">contact form<\/a>.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>At the start of the year, we discussed dialectical behavior therapy (DBT) in our blog. Last month, we discussed mindfulness, which is one of the skills developed through DBT. This month, we\u2019re going to talk about thought restructuring, which may also be called cognitive restructuring. This aspect of DBT helps address unhelpful or harmful thoughts [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":2900,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2897","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychology"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.lotuspsychgroup.com\/stagingnew\/wp-json\/wp\/v2\/posts\/2897","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.lotuspsychgroup.com\/stagingnew\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lotuspsychgroup.com\/stagingnew\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lotuspsychgroup.com\/stagingnew\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lotuspsychgroup.com\/stagingnew\/wp-json\/wp\/v2\/comments?post=2897"}],"version-history":[{"count":4,"href":"https:\/\/www.lotuspsychgroup.com\/stagingnew\/wp-json\/wp\/v2\/posts\/2897\/revisions"}],"predecessor-version":[{"id":2903,"href":"https:\/\/www.lotuspsychgroup.com\/stagingnew\/wp-json\/wp\/v2\/posts\/2897\/revisions\/2903"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.lotuspsychgroup.com\/stagingnew\/wp-json\/wp\/v2\/media\/2900"}],"wp:attachment":[{"href":"https:\/\/www.lotuspsychgroup.com\/stagingnew\/wp-json\/wp\/v2\/media?parent=2897"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lotuspsychgroup.com\/stagingnew\/wp-json\/wp\/v2\/categories?post=2897"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lotuspsychgroup.com\/stagingnew\/wp-json\/wp\/v2\/tags?post=2897"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}