Self-management program for depression: module 3
Jan 24, 2025
Module 3: Cognitive restructuring
Objective of the module: Replace negative thoughts with more realistic and positive ones.
Introduction to negative automatic thoughts and cognitive distortions.
What are automatic thoughts?
Automatic thoughts are ideas that arise spontaneously in everyday situations. Often, these thoughts are negative and can influence our emotions and behaviors, reinforcing feelings of emptiness, sadness, distress, etc.
How do automatic thoughts arise and what is their impact on our emotions?
Here we explain it 😉
What consequences can negative automatic thoughts bring?
Identifying common cognitive distortions
What are cognitive distortions?
Rewriting negative thoughts based on evidence
How can you do it?
Challenge negative thoughts using guiding questions such as:
What evidence do I have that this thought is true?
What alternative explanations could there be for this situation?
What would I say to a friend if they were thinking this way?
Example:
Negative thought: “I’m a disaster at my job.”
Evidence against: “I received good feedback on my last project.”
Restructured thought: “I’m not perfect, but I have skills that I can continue to improve over time.”
Tools to reinforce positive beliefs
👉 Download these positive belief cards to keep on your phone.
✨ You can also design your own personalized affirmation cards with phrases that hold meaning for you. ✨
Tools and activities
Negative thought log
Let’s revisit the exercise from Module 1.
Here’s the template again so you can write down your thoughts.
Restructuring exercise:
Identify recurring negative thoughts.
Evaluate their validity by answering the guiding questions provided in the downloadable worksheet available here.
🌟 Well done! Another module completed. Each day you’re getting closer to feeling better.
Self-management program for depression: module 3
Jan 24, 2025
Module 3: Cognitive restructuring
Objective of the module: Replace negative thoughts with more realistic and positive ones.
Introduction to negative automatic thoughts and cognitive distortions.
What are automatic thoughts?
Automatic thoughts are ideas that arise spontaneously in everyday situations. Often, these thoughts are negative and can influence our emotions and behaviors, reinforcing feelings of emptiness, sadness, distress, etc.
How do automatic thoughts arise and what is their impact on our emotions?
Here we explain it 😉
What consequences can negative automatic thoughts bring?
Identifying common cognitive distortions
What are cognitive distortions?
Rewriting negative thoughts based on evidence
How can you do it?
Challenge negative thoughts using guiding questions such as:
What evidence do I have that this thought is true?
What alternative explanations could there be for this situation?
What would I say to a friend if they were thinking this way?
Example:
Negative thought: “I’m a disaster at my job.”
Evidence against: “I received good feedback on my last project.”
Restructured thought: “I’m not perfect, but I have skills that I can continue to improve over time.”
Tools to reinforce positive beliefs
👉 Download these positive belief cards to keep on your phone.
✨ You can also design your own personalized affirmation cards with phrases that hold meaning for you. ✨
Tools and activities
Negative thought log
Let’s revisit the exercise from Module 1.
Here’s the template again so you can write down your thoughts.
Restructuring exercise:
Identify recurring negative thoughts.
Evaluate their validity by answering the guiding questions provided in the downloadable worksheet available here.
🌟 Well done! Another module completed. Each day you’re getting closer to feeling better.