What is CBT

Cognitive Behavioral Therapy (CBT) is a well-researched and effective therapy technique that helps people identify, challenge, and reframe negative thought patterns. As a therapist, I’ve seen firsthand how powerful this approach can be in overcoming negativity and fostering healthier, more constructive ways of thinking. Let’s explore how CBT can help you break free from the cycle of negative thoughts and move toward a more balanced mindset. You can read more details about CBT here.

Understanding Negative Thought Patterns

Negative thoughts often become automatic over time, shaping how we see ourselves, others, and the world around us. These patterns can develop from past experiences, stress, or even subtle messages we’ve absorbed over the years. Left unchecked, they can contribute to anxiety, depression, and low self-esteem.

Common types of negative thought patterns include:

• All-or-Nothing Thinking: Viewing things in black-and-white terms (e.g., “If I fail at this, I’m a total failure.”)
• Overgeneralization: Assuming that one bad experience means everything will always go wrong.
• Catastrophizing: Expecting the worst-case scenario in every situation.
• Personalization: Blaming yourself for things outside your control.
• Mental Filtering: Focusing only on the negatives while ignoring the positives.

Sound familiar? The first step in overcoming negativity is recognizing these patterns when they show up.

How CBT Helps Reframe Negative Thoughts

CBT works by helping you become more aware of your thought patterns and providing practical strategies to challenge and change them. Here’s how:

1. Identify the Thought

Before we can change a thought, we have to notice it. CBT encourages keeping a thought journal or simply pausing to ask, “What am I telling myself right now?” Awareness is key to breaking the cycle.

2. Challenge the Thought

Once you identify a negative thought, ask yourself:

• Is this thought based on facts or assumptions?
• What would I say to a friend who had this thought?
• Is there another, more balanced way to view this situation?

By questioning the accuracy of your thoughts, you create space for a new perspective.

3. Replace with a Healthier Thought

Instead of “I’ll never get better at this,” try “I’m learning and growing, and progress takes time.” Shifting your inner dialogue to something more realistic and compassionate can make a world of difference.

4. Take Small, Positive Actions

Our thoughts influence our actions, and vice versa. CBT encourages small behavioral shifts to reinforce new ways of thinking. For example, if negative thoughts tell you that social situations will always go badly, try engaging in a small, manageable social interaction and observe the reality—not just your assumptions.

Moving Forward with Support

Changing negative thought patterns takes time, practice, and patience. You don’t have to do it alone. If you’re struggling with persistent negativity, anxiety, or self-doubt, therapy can provide guidance and support.

I offer compassionate, faith-based counseling rooted in evidence-based techniques like CBT to help clients navigate their challenges and build a healthier mindset. If you’d like to learn more or schedule a session, visit my services page or contact me today.

Breaking free from negativity is possible. It starts with one small step. Let’s take that step together.