Chapter 8:Chapter 8:Cognitive RestructuringCognitive Restructuring

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

-Viktor Frankl-Viktor Frankl

PerceptionPerception

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

Albert EllisAlbert Ellis

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

Cognitive restructuringCognitive restructuring

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

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

Cognitive Restructuring vs. Cognitive Restructuring vs. RationalizationRationalization

Rationalization: making excuses, blaming, Rationalization: making excuses, blaming, shifting responsibility, denial of reality.shifting responsibility, denial of reality.

Cognitive Restructuring: assuming Cognitive Restructuring: assuming responsibility, facing reality of situation, responsibility, facing reality of situation, taking the offensive to resolve issues.taking the offensive to resolve issues.

Creating a positive mind frame is hard Creating a positive mind frame is hard work!work!

The information - processing modelThe information - processing model

sensory input (sight, sound, etc.)sensory input (sight, sound, etc.) sensory manipulation (processing sensory manipulation (processing

input: input: conscious interpretation, reasoning, conscious interpretation, reasoning,

analyzing, memoryanalyzing, memory)) cognitive/behavioral output (action)cognitive/behavioral output (action) feedback systemfeedback system

Toxic thoughtsToxic thoughts

Negative thoughts are often called toxic Negative thoughts are often called toxic thoughts.thoughts.

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

Borysenko calls creating negative thoughts Borysenko calls creating negative thoughts awfulizingawfulizing, and explains that the way to , and explains that the way to change these thoughts is through change these thoughts is through reframingreframing..

ReframingReframing

Reframing is looking at the same situation Reframing is looking at the same situation from a different point of view and finding from a different point of view and finding some good aspect.some good aspect.

Reframing is changing a negative statement Reframing is changing a negative statement into a positive one by changing the frame of into a positive one by changing the frame of reference used to perceive the experience.reference used to perceive the experience.

Internal representation – there are multiple Internal representation – there are multiple ways to see or experience any situation.ways to see or experience any situation.

Roger Allen’s four-stage process Roger Allen’s four-stage process for cognitive restructuringfor cognitive restructuring

* * awarenessawareness

* reappraisal of the situation* reappraisal of the situation

* adoption and substitution* adoption and substitution

* evaluation* evaluation

Additional tips for cognitive Additional tips for cognitive restructuringrestructuring

initiate a relaxation/coping techniqueinitiate a relaxation/coping technique take responsibility for your own take responsibility for your own

thoughtsthoughts fine-tune your expectationsfine-tune your expectations give yourself positive affirmationsgive yourself positive affirmations accentuate the positiveaccentuate the positive

DefinitionsDefinitions

ModelModel Self-talkSelf-talk PessimismPessimism PerfectionismPerfectionism BlamingBlaming

CatastrophizingCatastrophizing Polarized Polarized

thinking thinking Should-ingShould-ing MagnifyingMagnifying VictimizationVictimization

Serenity PrayerSerenity PrayerLord, grant me the serenity to accept the things I Lord, grant me the serenity to accept the things I cannot change, the courage to change the things I cannot change, the courage to change the things I

can, and the wisdom to know the difference.can, and the wisdom to know the difference.

Another Serenity PrayerAnother Serenity PrayerLord, grant me the serenity to accept the people I Lord, grant me the serenity to accept the people I

cannot change; the courage to change the one I can; cannot change; the courage to change the one I can; And the wisdom to know that person is me.And the wisdom to know that person is me.

One more PrayerOne more PrayerGod grant me the courage to change the things I God grant me the courage to change the things I

cannot accept.cannot accept.

ReframingReframing

Consider the sound of a footstep….Consider the sound of a footstep….

Past experience provides contextPast experience provides context

Meaning of any experience depends upon Meaning of any experience depends upon the frame we put around it. If you change the frame we put around it. If you change the frame (context) the meaning changes.the frame (context) the meaning changes.

ReframingReframing

““There is nothing either good There is nothing either good or bad, but thinking makes it or bad, but thinking makes it so.”so.”

--William Shakespeare--William Shakespeare

ReframingReframing

Our biggest problems can be our greatest Our biggest problems can be our greatest opportunities – if only we can step out of opportunities – if only we can step out of our trained patterns of perception.our trained patterns of perception.

Nothing in the world has an inherent Nothing in the world has an inherent meaning (e.g., your headache may feel good meaning (e.g., your headache may feel good to an aspirin salesman).to an aspirin salesman).

How we feel and what we do depends upon How we feel and what we do depends upon our perception.our perception.

ReframingReframing

Human beings attach specific meanings to Human beings attach specific meanings to experiences.experiences.

Tendency to frame things based on how Tendency to frame things based on how perceived in the past.perceived in the past.

Change representation – change states and Change representation – change states and behaviors.behaviors.

ReframingReframing

Frames of reference are “maps” that define Frames of reference are “maps” that define the territorythe territory

Past experiences regularly filter ability to Past experiences regularly filter ability to see what is happening in the world.see what is happening in the world.

Two major types of reframesTwo major types of reframes

Context reframingContext reframing Content reframingContent reframing

Context ReframingContext Reframing

To take an experience that seems bad, upsetting, To take an experience that seems bad, upsetting, undesirable and showing how same behavior or undesirable and showing how same behavior or experience is actually a great advantage in another experience is actually a great advantage in another context.context.– Children’s literatureChildren’s literature

» Rudolph’s noseRudolph’s nose» Ugly ducklingUgly duckling

– Great innovations (entrepreneurs = great reframers)Great innovations (entrepreneurs = great reframers)» OilOil» SawdustSawdust

Content ReframingContent Reframing

To take the exact same situation and change To take the exact same situation and change what it means.what it means.– Famous army general Famous army general

» ““We’re not retreating, we’re just advancing in We’re not retreating, we’re just advancing in another direction.”another direction.”

– DeathDeath

Content ReframingContent Reframing To actually change the way you see, hear, To actually change the way you see, hear,

or represent a situation.or represent a situation.– EnvisionEnvision

» Smiling as someone is scolding youSmiling as someone is scolding you

» Speaker surrounded by your favorite colorSpeaker surrounded by your favorite color

» Tonality of speaker’s voiceTonality of speaker’s voice

» Blurry, unfocusedBlurry, unfocused

» Further awayFurther away

» Black and whiteBlack and white

» High perspectiveHigh perspective

““A Boy of Unusual Vision”A Boy of Unusual Vision” Article from the Article from the Baltimore Sun Baltimore Sun about Calvin about Calvin

StanleyStanley– He rides a bike, plays baseball, goes to school, does He rides a bike, plays baseball, goes to school, does

everything 11 year-olds do, except see.everything 11 year-olds do, except see.

– How can he do these things? Others give up.How can he do these things? Others give up.

– His mother is a master reframerHis mother is a master reframer» Turned “limitations” into “advantages” in Calvin’s mind.Turned “limitations” into “advantages” in Calvin’s mind.

““Why am I blind?” Why am I blind?” ““I don’t know…maybe there’s a special plan for you. You’re I don’t know…maybe there’s a special plan for you. You’re

seeing, just using your hands instead of your eyes. And seeing, just using your hands instead of your eyes. And remember, there’s nothing you can’t do.”remember, there’s nothing you can’t do.”

““I will never see your face.”I will never see your face.” ““You can see my face. You see it with your hands and by You can see my face. You see it with your hands and by

listening to my voice, and you can tell more about me that way listening to my voice, and you can tell more about me that way than somebody who can use his eyes.”than somebody who can use his eyes.”

Another Master ReframerAnother Master Reframer Commander Jerry CoffeyCommander Jerry Coffey

– Seven years in POW camp in VietnamSeven years in POW camp in Vietnam– How he represented the experience to himself.How he represented the experience to himself.

» Decided it was a great opportunity, a challenge to Decided it was a great opportunity, a challenge to stay strong, an opportunity to learn more about stay strong, an opportunity to learn more about himself, a chance to get closer to God. himself, a chance to get closer to God.

» He saw everything as part of a personal He saw everything as part of a personal development experience -- mental, physical self – development experience -- mental, physical self – and relationship to God. Where else would he have and relationship to God. Where else would he have the time? Nothing else to do.the time? Nothing else to do.

» Came out transformed – wouldn’t give up the Came out transformed – wouldn’t give up the experience for a million dollars.experience for a million dollars.

Multiple Meanings to Any Multiple Meanings to Any ExperienceExperience

My boss yells at me all the time.My boss yells at me all the time.

Possible reframePossible reframe

It’s great that he cares enough to tell you It’s great that he cares enough to tell you how he really feels. He could have just fired how he really feels. He could have just fired you.you.

Multiple meanings to any Multiple meanings to any experienceexperience

I had to pay more in income tax this year I had to pay more in income tax this year than last year.than last year.

Possible reframePossible reframe

That’s great. You must have made a lot That’s great. You must have made a lot more money this year than last year.more money this year than last year.

Multiple meanings to any Multiple meanings to any experienceexperience

We have little or no extra money to buy We have little or no extra money to buy Christmas presents this year.Christmas presents this year.

Possible reframePossible reframe

Great! Then you can become much more Great! Then you can become much more ingenious and make something people will ingenious and make something people will never forget instead of buying run-of-the-never forget instead of buying run-of-the-mill gifts. Your gifts will be personal.mill gifts. Your gifts will be personal.

Multiple meanings to any Multiple meanings to any experienceexperience

Every time I begin to succeed in a big way, Every time I begin to succeed in a big way, I sabotage my success.I sabotage my success.

Possible ReframePossible Reframe

It’s great that you’re aware of what your It’s great that you’re aware of what your pattern has been in the past. Now you can pattern has been in the past. Now you can figure out what triggered it and change it!figure out what triggered it and change it!

Artful ReframesArtful Reframes

Advertising – reframing done FOR us, not Advertising – reframing done FOR us, not BY us.BY us.– Coke, PepsiCoke, Pepsi– BeerBeer– CigarettesCigarettes– PoliticsPolitics

» Reagan, Mondale debatesReagan, Mondale debates

Internal RepresentationInternal Representation

Easier to change others’ perceptions than Easier to change others’ perceptions than our own.our own.

How do we frame our communications with How do we frame our communications with ourselves?ourselves?– We think we must live with our representations.We think we must live with our representations.– Like turning on the ignition, starting the car, Like turning on the ignition, starting the car,

and then seeing where it decides to go.and then seeing where it decides to go.

Conscious ReframingConscious Reframing

Start framing experiences in a way that makes Start framing experiences in a way that makes them work for you.them work for you.

Think of three situations that are challenging you.Think of three situations that are challenging you. How many different ways can you see each of the How many different ways can you see each of the

situations?situations? How many frames can you put around them?How many frames can you put around them? What do you learn by seeing them differently?What do you learn by seeing them differently? Might this help you act differently?Might this help you act differently?