Click If You're Struggling With Negative Thinking
Do you want to stop negative thinking but just don't know how to? Well, your in the right place because I have some resources to show you. Keep reading this interactive page for more information!
This way of thinking can be towards situations in your life, thinking badly of yourself as a person, or anything else negative. Maybe you've heard of CBT, maybe you haven't. If you already know what CBT is then skip the next paragraph and do the interactive tools.
What Is CBT?
CBT stands for "Cognitive Behavioral Therapy". It is used to track your thoughts, feelings and behavior towards a situation in your life. It could be an insecurity, a bad experience, etc. Then, once you are aware of what the situation is and how you respond to it, the only way to break the cycle of negativity is to change your thought process by reframing your thoughts. Now, this is a complicated thing to do, but if you practice, you will learn skill and on the way, your mental health improve as well.
Interactive Steps Towards Completing CBT
💎STEP 1: Find a free worksheet online (Google Images as good ones). It must have a section that says "Thoughts, Feelings, (Body Sensations/optional), and Behavior" categories. If you don't have a printer, copy the worksheet down on a piece of paper. Then, write down your situation or insecurity, your thoughts regarding that, how it made you feel, and how you acted after those thoughts and feelings.
Examples:
Website: CB: Example and Practice Sheet.
TherapistAid.com
https://www.therapistaid.com/therapy-worksheet/cognitive-model-example-practice and https://www.therapistaid.com/images/content/worksheet/cognitive-model-example-practice/previews/standard-english-page-2.webp .
(you can find more on google images)
❗ NOTICE: Did you notice the right side of the table on the worksheet has a part where it says "Alternative Thought"? This is the next step.
💎 STEP 2: Reframe the thought.
This is a difficult one. People think that it has to be extremely positive. I'll tell you why that doesn't work. You simply won't believe what your writing down! It has to be REALISTIC and BELIEVEABLE to you.
Examples:
Original Thought: "I'm really bad at cooking"
Reframed Thought: "I am working on being better at cooking because I am practicing. Every step counts!"
💎 STEP 3: Write how the reframed thought makes you feel and imagine how you may act if you changed the thought permanently.
Keep in mind: Your brain CAN change! Your brain makes connections inside itself through nerve cells called neurons. If you train your brain to think this way, the neurons will make connections and make it a habit to reframe the negative thinking.
I wrote this not only for myself, but also for you all on 7 Cups. I believe it would be helpful to me so I thought I would share my research/knowledge.
Thank you and I hope that helps! I would LOVE to hear feedback and comments on this post! Also feel free to reach out to me if you need help
- SelListens
@sellistens
Thank you for posting. 
This techniques really helps.
@Admirablerainbow2825
I'm glad!
@sellistens
Thank you so much for this post! 😊❤️
It's such a clear and simple exercise! I will surely do it and let you know the feedback here in some time!
Awesome! I❤️
@sellistens
great post. We definitely need more like these. Simple yet effective. ☺️
Thank you! I have a few more posts and I want to make more content. Any suggestions?
These are the same sheets my therapist gave e me. Unfortunately I'm having a difficult time coming up with an alternate thought on some of my situations.
@courageouspanda2006
I feel the same way sometimes. I find it easy to identify the thought pattern I'm in but it's difficult to reframe the thoughts. This is a process that might take a while to get used to. We all have to train our brains to reframe the negative thought.
This is how I try to do it:
Make sure the reframed thought is realistic to you. If it's something overly positive you might not believe it. For example: Instead of reframing the thought from "I suck at painting" to "I'm a great painter" might not be beneficial to you because you might not believe it. Instead, saying something realistic like "I enjoy painting and I am working on learning new art skills" might be more suitable.
I hope this helps and if anyone else has any tips please reply!
Hi Sel!
How nice to see you again around here with another of your wonderful contributions!
Thank you for this so supportive post.
I do this CBT exercise with a free web and phone app called "Unstuck." Between steps 1 and 2, it encourages you to identify the "cognitive distortion" you might be employing in your negative thoughts. And then reframe it considering that.
These are the "cognitive distortions" I am talking about, explained by @Hope in a series of great threads:
https://www.7cups.com/forum/siteupdates/HopesCorner_2162/Learningaboutcognitivedistortions_313974/
The app Unstuck guides you through the process and records how you feel before and after the exercise. It is paid, but they give it to you for free if you provide a reason why you can't afford it (which I did) https://becomeunstuck.app
Then all your process gets recorded as a personal journal (they call it "CBT Journaling")
Thank you, Sel, for this so supportive post.
It made me happy to see you again here!
@sellistens