An Internet Meme That’s Actually an Existing Therapy
The memes you share online might educate others!
“Maladaptive Pattern” is an internet meme originated from Twitter last 2021.
Some netizens who enjoy this type of humor might not be aware that this maladaptive pattern meme is actually a type of CBT or Cognitive Behavioral Therapy developed by Albert Ellis in the mid-1950s. Cognitive restructuring is a therapeutic technique that aims to help an individual to modify their irrational or negative thinking or cognitive distortions.
This technique is usually used by mental health practitioners in treating mental conditions linked with depression, addictions, stress, phobias, etc. Clients are not told to change the situation into something unrealistically favorable for them but are taught to recognize the problem and perceive it in the most rational way possible.
How is cognitive restructuring technique done?
Based on the 7-Column Thought Record from Mind Over Mood by Dennis Greenberger and Christine A. Padesky, here are the following steps to do this cognitive behavioral therapy:
- Understanding the problem
Recognizing the problem is the first step in cognitive restructuring as the infamous scientific method we learned from our science class. Look for life situations, physical reactions, moods, behaviors, and thoughts you can incorporate with your stress. It is important to recognize these five factors since they are interconnected and can help you further understand your situation.
Try to list any recent changes from the five factors based on the helpful hint below:
Life situations: Any recent changes in your life whether ongoing or long-term challenges? (e.g., death of a loved one; job termination)
Physical reactions: What are the physical symptoms you feel? (e.g., excessive sleepiness; low appetite; difficulty in breathing)
Moods: How can you describe the quality of your feelings? (e.g., angry; fearful; guilty)
Behaviors: Are there any things you do during a stressful situation or started to avoid in order to cope? (e.g., social withdrawal; cries easily)
Thoughts: What are the thoughts that come into your mind about yourself, other people, or your future? (e.g., “I wish I was better”; “Something awful will happen”; “I still do not have any plans for my future”)
2. Connecting Time!
We illustrate our moods, behaviors, and physical reactions by expressing the thoughts we currently have inside our minds. Here are the four thought connections in the second part of cognitive restructuring:
For example, Anna was asked by her project team leader to pitch a project in front of the panel tomorrow. She replied, “I don’t think I can present for our team. I might humiliate the whole team if I will be the one to present it.”
a. Thought-mood connection: Based on Anna’s response, she described the feeling of anxiousness that she was likely experiencing at that time.
b. Thought-behavior connection: After Anna explained why she cannot present the project, her predicted behavior could be avoiding eye contact with the team members or openly rejecting her team leader’s order.
c. Thought-physical reaction connection: Anna may experience sweaty palms and a rapid heartbeat due to nervousness.
d. Thought-environment connection: Anna rejected the team leader’s order because she was traumatized by the humiliation she experienced while presenting a science project in 5th grade.
3. Change the way you think
We definitely heard the cliché “Think positive!” at some point in our lives. However, it is easier said than done. It is the most challenging step in cognitive restructuring. This is where we start to rationalize our feelings to think of coping mechanisms for what stresses us. Changing the way of our thinking includes the positive, negative, and neutral. All the positive, negative, and neutral must be considered to help us change how we think.
For example, you’re on a field trip and you are about to cross a high bridge. Since you are afraid of heights, refrain from telling yourself multiple times that “I am not scared of heights.” Dealing with anxiety includes accepting the feeling of anxiousness (cognitive shift), learning to relax (physical change), and approaching what frightens you to learn how to cope with them (behavioral change). Changing the environmental situation also helps us cope with what stresses us. In the given situation above, some examples we can apply are learning to say no to joining a trip that you do not really enjoy or asking for help from a trusted person.
However, there are extremely challenging life situations such as traumatic experiences that cannot be solved by simply changing the way we think. Changing thoughts is not an adequate solution but could also be one of the first steps toward healing. It could help someone find the motivation to seek professional help.
Disclaimer: This blog does not constitute medical advice, nor should be used for mental health diagnosis and treatment. The following contents are for educational purposes only.
If you or someone you know is having any specific concerns about mental health, check these resources to help you seek the professional advice you need.
