Cognitive restructuring is basically changing thoughts that upset you. To work through this cognitive restructuring exercise, think of an upsetting event.
1. Describe the event, what happened in sequential order.
2. List your feelings about the event.
3. List your thoughts about the event.
4. Evaluate your thoughts and decide which thoughts are helping you and which thoughts are the ones that are upsetting you.
5. Take the ones that are upsetting you and change them to thoughts that are not upsetting you. Soothe yourself and learn how to think differently about these situations when they come up in the future.
The self acceptance script on my site at www.brighterdays4you.com is very helpful for learning soothing thoughts.
Some people find it helpful to write down their thoughts before they write down their feelings. I listed feelings first here because most people find it easier to identify their thoughts by identifying their feelings first.
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