How to Change Your Thought Patterns

Thought is our most constant companion. All day, every day, we experience many thousands of thoughts, and the nature of those thoughts influence our actions and moods. According to cognitive-behavioral therapy (CBT), thoughts, not the external world, generate the feelings of day-to-day life. Sometimes, according to CBT, thoughts get locked into patterns that are difficult to break. Depression, anxiety, phobias, and other psychological ailments normally include reoccurring thoughts that perpetuate the problem; for instance thoughts of failure often assail depressive patients. However, it is possible to break entrenched patterns of thought through, among other strategies, careful observation of the mind, long-term dedication, and social support.

Things You'll Need

• Notebook
• Pencil

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Instructions

• 1

  Begin to change your thought patterns by acknowledging the power and presence of thoughts in your life. Listen to your thoughts more carefully throughout the day. See if you can notice reoccurring ideas, phrases, or images. Don't try to force yourself to think any certain way, just listen to yourself thinking. Especially notice when a thought makes you feel an emotion, whether negative or positive. Repeat to yourself, out loud or silently, that it is possible to change your thoughts, and that thoughts have power over your life.

• 2

  Pick a specific pattern of thought to change, whether it be depression, anxiety, anger, frustration, fear, or another reoccurring emotion. Identify the words and phrases, the ideas and images, that make up that kind of thought. Carry around your notebook in your pocket or purse and make a note whenever you have one of the identified thoughts. For example, write down whenever you have a negative thought if your goal is to increase your happiness or confidence. Describe the thought in your notebook if possible, or make a tally mark if there isn't time. Emphasize in your notebook when a thought produces an emotional reaction. Keep records for two or three full days, or longer if desired. Examine your notes and get a sense of the frequency and severity of your unwanted thoughts.

• 3

  Set an day for the beginning of new thinking practice. From that day, challenge and reverse the thoughts, and the underlying patterns of thought, that afflict you. Assert confidence when you are afraid, look for something to be happy about when you feel sad, plan for solutions when you are upset about problems. Challenge biases in your environment; be spontaneous when you feel like nothing ever changes. Flip on desired thoughts when undesired thoughts intrude themselves. Continue this practice for at least a few days, or as long as you can.

• 4

  Continue to make dated notes in your journal about the frequency of unwanted thoughts. Reverse unwanted thoughts consciously until the old patterns of thought naturally reconfigure themselves. Be consistent: thought patterns take time to change and a daily practice works best. Practice this routine until each unwanted thought pattern is gone.