Criminology
Criminology
Professor Don Kalamas
Phase 2 IP
By: Mary G. Jenness
June 3, 2013
The 4 steps of Cognitive Restructuring Theory:
Step 1: Be aware of our negative thoughts. To reduce stress or stressful thinking we need to pay attention to what is called self-talk, that little voice in our heads that is feeding us negative thoughts. Having a small note book with you to write down each time we hear that negativity, hence making us more aware of what we are thinking and possible triggers. Negative thoughts can increase when we are in situations that are stressful.
Step 2: Identifying stressful thinking errors. In this step we examine our negative thoughts for cognitive distortions or errors in our thinking when in stressful situations. Again writing things down at every stage is helpful and it is a constant reference. Then we see if our thoughts match any stressful thinking errors.
Step 3: Challenging or stressful thinking errors. In this step we start to challenge these errors for accuracy. When we have continuous self-talk that says things like we are a failure, or not smart, or pretty we start to believe this self-talk. We have to learn to understand and believe that these thoughts are not true. Society puts a big burden on us, we have to be smarter, more successful, and more beautiful, be a size 0. This only adds to what we already think of ourselves and intensifies the feelings of failure most of us have.
Step 4: Replaces the stressful thinking errors with realistic thoughts. Replacements for the negative thoughts start to be seen during the course of rejecting the irrational beliefs. (Open Mind 4 Steps Cognitive Restructuring, n.d.). Example sometimes I look at my son now 20 and see he is making some mistakes that I taught him to avoid so his life would be a little easier than mine was. That voice is there telling me I’m a failure as a mother. Realistically no matter what I taught or how well I taught him he will make mistakes, that’s human nature. So
Professor Don Kalamas
Phase 2 IP
By: Mary G. Jenness
June 3, 2013
The 4 steps of Cognitive Restructuring Theory:
Step 1: Be aware of our negative thoughts. To reduce stress or stressful thinking we need to pay attention to what is called self-talk, that little voice in our heads that is feeding us negative thoughts. Having a small note book with you to write down each time we hear that negativity, hence making us more aware of what we are thinking and possible triggers. Negative thoughts can increase when we are in situations that are stressful.
Step 2: Identifying stressful thinking errors. In this step we examine our negative thoughts for cognitive distortions or errors in our thinking when in stressful situations. Again writing things down at every stage is helpful and it is a constant reference. Then we see if our thoughts match any stressful thinking errors.
Step 3: Challenging or stressful thinking errors. In this step we start to challenge these errors for accuracy. When we have continuous self-talk that says things like we are a failure, or not smart, or pretty we start to believe this self-talk. We have to learn to understand and believe that these thoughts are not true. Society puts a big burden on us, we have to be smarter, more successful, and more beautiful, be a size 0. This only adds to what we already think of ourselves and intensifies the feelings of failure most of us have.
Step 4: Replaces the stressful thinking errors with realistic thoughts. Replacements for the negative thoughts start to be seen during the course of rejecting the irrational beliefs. (Open Mind 4 Steps Cognitive Restructuring, n.d.). Example sometimes I look at my son now 20 and see he is making some mistakes that I taught him to avoid so his life would be a little easier than mine was. That voice is there telling me I’m a failure as a mother. Realistically no matter what I taught or how well I taught him he will make mistakes, that’s human nature. So
References: Open Mind 4 Steps Cognitive Restructuring. (n.d.). Retrieved from <hrrp://www.stresscourse.tripod.com/id129.html>. Poll Everywhere. (2013, 4 20). Retrieved from <http://www.polleverywhere.com/polls/4162481/-what-is-the-purpose-of-cognitive-restructuring>. Seven Counties Services, Inc. (n.d.). Retrieved from <http://www.sevencounties.org/poc/view-doc.php?types=doc&id=15670&cn=17>.