PART 3: Effective Coping SkillsFor a coping technique to be effective, it must do

the following:

1. Increase awareness of the problem

2. Start information processing

3. Modify behavior

4. Work toward a peaceful resolution

Cognitive Restructuring

Chapter 8

“Everything can be taken away from man but one thing—the last human freedom, to choose one’s attitude in any given set of circumstances.”

—Viktor Frankl

Perception and Interpretation

• All stimuli received by the brain are processed through interpretation and classified as negative, neutral, or positive; this process is called perception.

Albert Ellis

• The premise of Ellis’s work was that stress-related behaviors are initiated by perceptions and that these self-defeating perceptions can be changed.

Cognitive Restructuring

• Cognitive restructuring means changing a perception from a negative interpretation to a neutral or positive one, making it less stressful.

• This process is also called reappraisal, relabeling, reframing, and attitude adjustment.

The Information-Processing Model

• Sensory input• Sensory manipulation• Cognitive/behavioral output• Feedback system

Toxic Thoughts

• Negative thoughts are often called toxic thoughts.

• Research has now substantiated the hypothesis that negative thoughts can suppress the immune system.

• Borysenko calls creating negative thoughts awfulizing, and explains that the way to change these thoughts is through reframing.

Optimism and Luck (An Attitude)

• Maximize your opportunities• Listen to your intuition• Focus on the positive• Find the good in every bad situation

A Four-Stage Process for Cognitive Restructuring

• Awareness• Reappraisal of the situation• Adoption and substitution• Evaluation

Additional Tips for Cognitive Restructuring

• Initiate a relaxation technique to calm your mind

• Take responsibility for your own thoughts

• Fine-tune your expectations• Give yourself positive affirmations• Accentuate the positive

Examples of Positive Affirmation Statements

• “I am calm and relaxed.”

• “I am healthy and whole.”

• “I am a loveable person.”

• “I am a college graduate.”

Best Application of Cognitive Restructuring

• Use this technique when you find yourself continually whining

• Use positive affirmations to boost self-esteem throughout the day

• Use positive affirmations during stressful times (e.g., traffic, exams, etc.)

Study Guide Questions

1. What is the thinking process model?

2. How can you best describe toxic thoughts?

3. List the steps to initiate cognitive restructuring (reframing).