How to Actually Change the Way You Think

In Part 2 of my CBT series, we move from simply noticing our thoughts to actually doing something with them.

We talk about automatic thoughts, cognitive restructuring, cognitive reappraisal, thought records, and how to examine a thought without automatically believing it. I walk through a real-life example of feeling judged by an annoying brother-in-law — because sometimes the thought really is partly true — and explain why CBT is not about pretending everything is wonderful or forcing yourself to “think positive.”

Instead, the goal is to ask:

What actually happened?

What did my brain tell me it meant?

What evidence supports that thought?

What evidence doesn’t?

Is there another explanation?

What is a more accurate and useful way of seeing this?

We also talk about what happens in the brain during cognitive reappraisal, why changing the meaning we give a situation can influence our emotional response, and research showing that structured CBT strategies such as thought records and behavioural experiments can help shift beliefs, anxiety, and behaviour.

If you are located in Alberta, and interested in therapy, reach out to radelle@radellejensenpsychology.com

Disclaimer

This podcast is for educational and informational purposes only. It is not therapy, psychological treatment, diagnosis, or individualized mental-health advice. Listening to this podcast does not create a psychologist-client relationship. If you are struggling with your mental health or need support specific to your situation, consider connecting with a qualified healthcare or mental-health professional.

Research mentioned

McManus, F., Van Doorn, K., & Yiend, J. (2012). Examining the effects of thought records and behavioral experiments in instigating belief change.

Ciharova, M., Furukawa, T. A., Efthimiou, O., et al. (2021). Cognitive restructuring, behavioral activation and cognitive-behavioral therapy in the treatment of adult depression: A network meta-analysis.

Buhle, J. T., et al. (2014). Cognitive reappraisal of emotion: A meta-analysis of human neuroimaging studies.

Berboth, S., & Morawetz, C. (2021). Amygdala-prefrontal connectivity during emotion regulation: A meta-analysis of psychophysiological interactions.