What is cognitive reconstruction?

What is cognitive reconstruction?

Cognitive refactoring is a technique used to change the way of thinking, so you can look at situations, people, or relationships from a slightly different perspective. Cognitive restructuring is something you can do at home or whenever you encounter distorted thinking, but getting help from a therapist can help, especially if you are stuck in a negative thinking pattern. When this technique is used in a therapeutic setting and practiced with the help of a therapist, it is called cognitive reconstruction.

The basic idea behind refactoring is that one’s frame of view of the situation determines their point of view. When that framework changes, meaning changes, and thinking and behavior often change accordingly.

Another way to understand the concept of recomposition is to imagine viewing through the frame of a camera lens. The picture seen through the lens can be changed to a closer or farther view. By slightly changing what you see in the camera, you can see and experience different pictures.

Skill

Refactoring can be used to change the way people think, feel, and behave. Here are some examples of how to use reconstruction in therapy.

Home remedies

During a family therapy session, Kara complained bitterly about her mother’s over-involvement in her life, constantly nagging about what she should do. In order to change Cara’s negative view of her mother, the therapist offered this reconstruction: “Teach you how to take care of yourself so that you are ready to live alone without her. Isn’t this a mother who loves you?”

Personal therapy

People receiving individual treatment are struggling to accept the limitations of chronic diseases. The therapist tried by saying: “Can you see your illness as an inner reminder to take care of your health throughout your life?”

A man was frustrated because he was not selected for promotion. The therapist asked him what positive things he would bring if he didn’t get promoted. This person may notice that the new job brings some unnecessary extra pressure, and he may be able to take on another role that better suits his needs and long-term career goals.

A woman was upset by a ticket for texting while driving, so her therapist talked about the dangers of texting while driving. In the end, she was able to see that the ticket might help prevent her from engaging in dangerous behavior again in the future.

What help can cognitive reconstruction provide

Cognitive remodeling can be used to treat a variety of diseases, including:

  • addiction
  • anxiety
  • Chronic pain
  • Frustrated
  • Eating disorder
  • Insomnia
  • Pain disorders
  • Post-traumatic stress disorder (PTSD)
  • Social anxiety disorder
  • pressure

In addition to mental health conditions, it has also been found that cognitive reconstruction can help people cope with the following problems:

  • care
  • Sadness and loss
  • self-abasement
  • Positivity
  • Relationship problem

The benefits of cognitive reconstruction

Cognitive restructuring, whether performed independently or with the help of a therapist, can be a useful way to turn problems or negative thoughts into opportunities for change and growth.

Although this technique is often used for treatment, you can also use it at home. Through practice, you can learn to remind yourself that your initial conclusion is only a possible explanation.

Change your point of view

It’s easy to fall into the mindset that your prospects are the only way to look at the problem. Cognitive refactoring teaches you to ask yourself questions like, “Is there another way to look at this situation?” Or, “What are the other possible reasons this might happen?” Pointing out alternatives can help you from another perspective. Look at things.

Verify emotions

Don’t try to deny or deny your feelings. If you are helping a child or adolescent to re-examine the situation, remember to verify their feelings by saying, “I know you are nervous because she didn’t call you back. I know that when I feel nervous, I always imagine the most Bad situation, but many times, the things I imagined are not even true.”of

Show sympathy

You can also ask yourself or your child, “What would you say to a friend who has this problem?” You may find that you are more likely to be kinder and more compassionate than talking to yourself. Ways to talk to others.

The goal should be to help develop healthy self-talk. Eventually, you will learn to recognize that there are many ways to view the same situation.

Effectiveness

There have been a lot of researches on the therapeutic effects of cognitive reconstruction and cognitive reconstruction on patients and the benefits of cognitive reconstruction for providers and nursing staff in preventing occupational burnout. Here are some examples:

  • Cognitive refactoring has proven to be an effective technique to help minimize anxiety and depression and improve the quality of life during the COVID-19 pandemic.
  • A study of practitioners who treat patients with substance use disorders found that cognitive remodeling helps them reduce burnout and obtain better treatment results.
  • Among the caregivers of patients with dementia, it was found that cognitive remodeling can reduce the anxiety, depression and stress of caregivers, and enhance communication and overall quality of life.
  • A study of patients with mental illness and PTSD found that cognitive remodeling can reduce symptoms and improve function.
  • A 2014 study showed that for people with social anxiety disorder, cognitive reconstruction reduces post-event processing (PEP), or your reflective thoughts after social situations.

Things to consider

Although you can practice cognitive reconstruction on your own, it takes time, energy, and patience. Being honest with yourself and discovering your negative thinking patterns can be challenging. But when you know what to pay attention to, things become easier.

Some common cognitive distortions that can lead to negative thinking patterns, or tendencies and patterns of thinking or beliefs include:

  • All-or-nothing thinking: looking at the situation in an absolute way
  • Blame: Blame a single cause for a complex problem
  • Catastrophic: always imagine the worst things that can happen under any circumstances
  • Discount positive: Ignore or discount good things that happen to you
  • Psychological filter: only focus on the negative aspects, never focus on the positive aspects
  • “Should” statement: I always feel that I have not met the expectations of what I “should” do in a certain situation

Consider whether it is best to resolve these cognitive distortions yourself or to work with a therapist to determine and develop coping strategies. Especially if you have suicidal ideation, you must talk to a mental health professional.

If you have suicidal thoughts, please call the National Suicide Prevention Lifeline at 1-800-273-8255 to get support and help from trained counsellors. If you or someone you love is in immediate danger, call 911.

How to start

If you are ready to try cognitive reconstruction for yourself or a loved one, there are steps you can take to help find the therapist that best suits your needs.

  • Get a referral. Talk to your doctor to recommend a therapist. You can also check the directory of certified therapists provided by the National Association of Cognitive Behavioral Therapists to find licensed professionals in your area.
  • Ask about insurance. Contact your treatment provider to make sure they buy insurance for you, and check with your insurance provider the number of treatments they cover each year.
  • Weigh your options, including whether you prefer face-to-face treatment or online treatment.
  • Think about what gets you treated and be prepared to answer questions about your medical history and personal medical history.

.