Negative thoughts can sometimes feel like an uninvited guest, constantly interrupting our day-to-day lives. They can lead to feelings of stress, anxiety, and even self-doubt. Fortunately, one of the most effective therapies for managing these unhelpful thought patterns is Cognitive Behavioral Therapy (CBT). Here at Hillary Counseling, we often use CBT to help clients take control of their thoughts, and in turn, their emotions and behaviors. This article explains how CBT works, why it’s effective, and how it can empower you to regain control over those negative thoughts.

What Is Cognitive Behavioral Therapy (CBT)?

Cognitive Behavioral Therapy is a short-term, goal-oriented approach that helps individuals identify and change patterns of thinking and behavior that are causing distress. Developed by Dr. Aaron Beck in the 1960s, CBT is based on the idea that our thoughts, feelings, and behaviors are interconnected. By learning to recognize and alter negative thought patterns, we can ultimately change the way we feel and behave.

Why Do Negative Thoughts Happen?

Negative thoughts often stem from cognitive distortions, which are patterns of thinking that can lead us to perceive situations inaccurately. Some common types of cognitive distortions include:

All-or-nothing thinking: Seeing things in extremes without any middle ground. For example, “If I fail at this project, I’m a complete failure.”
Catastrophizing: Expecting the worst possible outcome in any situation.
Personalization: Believing you are the cause of things outside of your control. For example, “My friend didn’t text back because I must have done something wrong.”

CBT helps individuals recognize these distorted thought patterns and replace them with more balanced and realistic thoughts.

How CBT Works to Manage Negative Thoughts

The foundation of CBT lies in developing awareness, challenging, and reframing.

Building Awareness: In CBT, the first step is to recognize and become aware of your negative thought patterns. This may involve keeping a thought journal or using mindfulness techniques to observe your thoughts without judgment. The more you’re aware of your thoughts, the more control you gain over them.
Challenging Negative Thoughts: Once you recognize your negative thoughts, the next step is to challenge their validity. Ask yourself, “Is this thought based on fact or emotion?” “Am I jumping to conclusions?” By examining your thoughts from a more objective standpoint, you begin to see that many negative thoughts are exaggerated or untrue.
Reframing to Positive or Neutral Thoughts: After challenging a negative thought, CBT encourages you to replace it with a more balanced perspective. For example, instead of thinking, “I’ll never get this right,” try reframing to, “I’m learning, and it’s okay to make mistakes.” This simple shift can make a huge difference in your mood and outlook.

Techniques in CBT to Help Manage Negative Thoughts

Here are some of the effective techniques used in CBT to help reduce the impact of negative thinking:

Thought Records: Keeping a record of negative thoughts, the situations that trigger them, and how you respond can provide valuable insight. Over time, you can see patterns in your thoughts and develop healthier responses.
Cognitive Restructuring: This is the process of identifying and challenging irrational thoughts to create more realistic and positive ones.
Behavioral Experiments: These involve testing the accuracy of your thoughts by doing small experiments. For example, if you believe, “People will judge me if I speak up in a meeting,” you might experiment by sharing a small idea in a meeting to see what actually happens.
Mindfulness and Relaxation Techniques: Incorporating mindfulness techniques can help you stay present and less reactive to negative thoughts. Breathing exercises, meditation, and progressive muscle relaxation can calm your mind and create space for more balanced thinking.

The Benefits of Managing Negative Thoughts with CBT

CBT is effective because it equips you with tools you can use in your everyday life, allowing you to become your own therapist. Research shows that CBT can be highly effective for a range of mental health concerns, including anxiety, depression, stress, and even relationship issues.

Through CBT, clients often experience:

Improved self-esteem as they recognize and shift unhelpful self-critical thoughts.
Reduced stress and anxiety by learning to react calmly to situations instead of letting fear take over.
Enhanced resilience, as they learn to tackle challenges with a growth mindset and an understanding that they can change their reactions.

Getting Started with CBT at Hillary Counseling

If you feel like negative thoughts are impacting your well-being, know that help is available. At Hillary Counseling, our compassionate team of skilled therapists in Milwaukee’s Third Ward is dedicated to helping clients build stronger, healthier thought patterns through CBT and other therapeutic techniques. We believe in a holistic approach to mental health, where each session is tailored to your unique needs, challenges, and goals.

Ready to start your journey toward managing negative thoughts?

Connect with one of our Therapists in Milwaukee, WI, and Across Wisconsin

If you’re interested in learning more about counseling, you can send us a message here or follow these simple steps:

Contact Hillary Counseling to schedule an appointment
Meet with a caring therapist for your first session
Start receiving support from the comfort of your home!

Other Services Offered with Hillary Counseling

Our holistic therapists are here to help you when it comes to your mental health! We offer a variety of mental health services to support individuals and couples based in Milwaukee (or who live in Wisconsin). Sessions are available both in-person at our office in Milwaukee’s Third Ward, as well as virtually for anyone in the state. We offer anxiety treatment, teen therapy, grief counseling, online therapy, couples counseling, eating disorders, trauma, OCD therapy, therapy for college students, neurodivergent affirming therapy, and LGBTQ+ therapy.