When faced with potential stressors, the way we look at what we experience can greatly increase our stress – or minimize it. Cognitive remodeling is a method recommended by long-standing psychologists to reduce stress and promote a greater sense of calm and control. If you haven’t used this stress-relieving strategy frequently, you may want to consider it.
What is cognitive reconstruction?
Refactoring is a way of changing the way you look at things, and thus the way you experience it. It can turn stressful events into highly traumatic or challenges that need to be overcome bravely. Or, it can portray a very bad day as a slight trough in the overall good life. Or, it can treat negative events as a learning experience.
Refactoring is a way we can change our perception of stressors, so before actually making any changes to our environment, reduce a lot of stress and create a more active life.
How refactoring affects stress
Using reconstruction techniques can actually change your physical response to stress, because your body’s stress response is determined by Perceived Stress is more frequent than actual events.
If you think you are threatened by a situation (whether physically or psychologically), your fight or flight response will begin.
Your stress response can be triggered by events ranging from annoying to frightening, and can remain triggered after the triggering event has passed for a long time, especially if you have not practiced relaxation techniques. Refactoring technology is a way to minimize the stressors you feel in your life, thereby alleviating the process of relaxation.
How refactoring works
Using reconstruction techniques can be simple and easy, especially in practice.
Understand the mindset
The first step in refactoring is to make yourself aware of some negative thinking patterns that can greatly increase your stress level. Check out these common cognitive distortions and see which ones might play a role in your life. In addition, read negative interpretation styles to understand the particular way pessimists view their life experiences; since pessimists tend to be more stressed and less successful than optimists, understand how they think and work to adopt positive The way of explanation is very important. Educating yourself about thinking patterns and how they affect people is important to lay the foundation for understanding and change.
Pay attention to your thoughts
The next step is to grab yourself when you fall into an overly negative and stressful thinking pattern.Realizing that they are an important part of the challenge and ultimately changing them. One thing you can do is pay more attention to your thoughts, as if you were an observer. When you find negative ways of thinking, pay attention to them first. If you want, you can even write a diary and start recording what happened in your life and your thoughts around these events, and then examine these thoughts through your new “lens” to practice capturing these thoughts more. Another useful exercise is meditation, where you can learn to meditate and check your thoughts. Once you become more observers, it is easier to notice your thoughts instead of being trapped by them all the time.
Challenge your ideas
When you notice your negative thoughts, an effective part of refactoring involves checking the authenticity and accuracy (or lack of accuracy) of these thoughts. Is what you said to yourself true? In addition, what other methods can explain the same set of events? Which way of looking at things is more useful to you? Don’t look at things the way you always do. Challenge every negative thought to see if you can adopt an idea that suits your situation but reflects a more positive point of view.
Replace your thoughts with more positive thoughts
Have you ever been to a hospital and noticed that nurses often ask people about their “discomfort” instead of their “pain”? This is reconstruction in action. If the patient is in burning pain, the term “discomfort” can become annoying, which seems to reflect a disjointed understanding, but if the pain is mild, redefining it as “discomfort” can actually reduce the pain experience for many patients.
This is a useful refactoring technique that we can all put into practice. When you see something negative, see if you can change your self-talk to use less strong and less negative emotions. When you look at potential stressful situations, see if you can see them as challenges and threats.Look for “gifts” in each situation and see if you can see your stress on the more positive edge of reality: look at them in a way that still suits your situation, but not so negative, more optimistic and positive of.
This is the point of refactoring, you can do whatever you want. Most people are surprised that refactoring can have such a big impact on their stress experience-changing the way you look at life can really change your life.