Challenging and reshaping our thoughts is a powerful strategy for coping with stress and anxiety, enhancing sleep quality, and elevating our mood. By actively questioning and reconsidering negative thoughts, and seeking evidence to support or refute them, we can gradually transform them into more positive and constructive ones. This process, over time, can have a meaningful impact on our mental health and overall well-being.
Challenging and reshaping our thoughts is important because it directly addresses negative cognitive patterns that contribute to stress, anxiety, poor sleep, and low mood.
Once you've identified the negative or unhelpful thoughts, the next step is to challenge them. This involves examining the evidence for and against the thoughts and looking for more balanced and realistic ways of thinking.
Ask yourself,
"Is this thought based on fact or opinion?”
“What evidence do I have to support or contradict it?".
Let’s revisit the situation where we received a rejection letter from the job we had applied for, and see how we might challenge what we were thinking.
Thought: “I’m never going to find a job”
Challenging this thought: "Is it really true that I'll never find a job? What evidence do I have to support this thought? Are there other times in my life when I've faced challenges and overcome them?"
Evidence for:
I have been unemployed for a long time and haven't received any job offers so far
The job market is competitive, and there are many other qualified candidates.
Evidence against:
I have relevant education, skills and experience that could make me a good candidate for a job
I have received positive feedback from previous employers and colleagues.
Thought: "I'm not good enough"
Challenging this thought: "What evidence do I have that supports this thought? Is it possible that there were other factors at play in the job application process? Are there other areas of my life where I've demonstrated competence and skill?"
Evidence for:
I have failed at things and made mistakes
I have received criticism or negative feedback in the past.
Evidence against:
I have successfully completed challenging tasks or projects in the past
I have received positive feedback and recognition from others for my work.
Thought: “I should just give up”
Challenging this thought: "Is giving up really the best option? What are the potential consequences of giving up? Are there other strategies I could try to improve my chances of finding a job?"
Evidence for:
I feel discouraged or overwhelmed by the job search process
I have faced multiple rejections and setbacks.
Evidence against:
There may be opportunities I haven’t explored yet
Giving up means I won’t achieve my goals or reach my full potential.
By looking at the facts and considering alternative explanations, you may be able to reduce the intensity of your thoughts and increase your sense of self-worth. Give this a try with your own situation. Try to come up with some evidence for and against each of your thoughts.
NOTE:
If you find it difficult to come up with evidence against your thoughts, you’re not alone. Many people struggle with this initially because we are often our own worst critic.
TIP:
Try by asking yourself what ‘evidence against’ you might suggest to your best friend if they were in the same situation! This will allow you to silence your inner critic for a moment and treat the negative thoughts the same as you would suggest to someone you care about.