Cognitive Journaling: A Systematic Method to Overcome Negative Beliefs

A complete system for using principles of cognitive behavioral therapy to overcome your own problematic emotions and behaviors

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Photo by StockSnap via Pixabay.

Where do my ideas come from?



What’s the Point of Cognitive Journaling?

What other systems of journaling lack

A new framework for journaling


A Basic Model of How the Mind Works Based on Cognitivism

The mind

The ABC model of cognition


How to Relate to Emotions, Events, and Thoughts More Skillfully

External events

Emotions

Behaviors

Thoughts


Practical Instructions for Cognitive Journaling

Three Principles of Description

Falsifiability

Nonjudgment

Detail


The Complete Step-by-Step ABC Process

1. Start with consequences: emotions and behaviors

2. Describe the A (activating event)

3. Find out the B (belief)

4. Challenge the Bs (beliefs)

5. Write down good alternative beliefs

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Illustration by the author.

Putting it all together


The Practice Program

Week 1: Getting in the habit of journaling

Week 2: Focusing on identifying beliefs

Week 3: Challenging the belief

Week 4: Building better beliefs

Taking it into real life


Measuring Progress


FAQ and Troubleshooting

Why can’t I run the ABC effectively?

The ABC model strips life of its magic, and I don’t like it.

Why does doing the ABC make me feel sad at times?

Isn’t this approach more rigid than regular journaling?

I am not depressed or anxious, so why should I use this method?

Why would you want to change your beliefs, and when should you?

Can I use positive affirmations such as “I am awesome” as new beliefs?


What to Do With Your Newfound Knowledge


Wrap-up and Expectations

Better Humans

Better Humans is a collection of the world's most…

Thanks to Terrie Schweitzer

Richard Ragnarson, MD, Psychiatrist

Written by

Truth is under every stone: turn ’em all. Get more self-improvement tips that actually work : https://mailchi.mp/280008177cbc/richard-ragnarson

Better Humans

Better Humans is a collection of the world's most trustworthy writing on human potential and self improvement by coaches, academics, and aggressive self-experimenters. Articles are based on deep personal experience, science, and research. No fluff, book reports, or listicles.

Richard Ragnarson, MD, Psychiatrist

Written by

Truth is under every stone: turn ’em all. Get more self-improvement tips that actually work : https://mailchi.mp/280008177cbc/richard-ragnarson

Better Humans

Better Humans is a collection of the world's most trustworthy writing on human potential and self improvement by coaches, academics, and aggressive self-experimenters. Articles are based on deep personal experience, science, and research. No fluff, book reports, or listicles.

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