Cognitive Restructuring and mental resiliance

Cognitive Restructuring
Albert Ellis Aaron Beck
Aims to direct us towards modifying self defeating irrational and anxiety
producing thoughts , perhaps eradicating negative self talk?
The cognitive restructuring theory holds that your own unrealistic beliefs
are directly responsible for generating dysfunctional emotions and their
resultant behaviours, like stress, depression, anxiety, and social
withdrawal, and that we humans can be rid of such emotions and their
effects by dismantling the beliefs that give them life. This is
accomplished by leading the subject to:
Gain awareness of detrimental thought habits
Learn to challenge them
Substitute life-enhancing thoughts and beliefs
Mental resilience
What is Resiliency?
Resiliency is the ability to cope, adapt and thrive during change
and adversity
Resiliency is the ability to get up from life's knocks and bounce
back stronger.
Resiliency is having the fortitude and confidence to face our fears
and overcome them.
Resiliency is having the strength of mind to persevere against
Resiliency is having a resolute spirit and an indomitable attitude;
we can, we will.
What are the qualities of Resilient People?
Resilient people are durable, do not complain about difficulties or
see themselves as victims; they do not become helpless and
Resilient people problem solve, adapt and reinvent themselves to
new realities; they seek opportunities in changing conditions.
Resilient people are self-motivated and take responsibility for their
Resilient people communicate well and have emotional stability;
resiliency enhances morale.
Resilient people see change as challenge and have commitment,
control and confidence.
Life is full of uncertainties, stresses, demands and pressures, but rather
than avoid these challenges, we can develop the attitudes, behaviours
and mindsets to be resilient and mentally tough. We can work to close
the gap between the demands and our coping ability. Being resilient,
means that we are willing to accept that life is full of uncertainties and we
have more confidence in dealing with adverse events and changes.
Being resilient means that we will persist and persevere in the face of
adversity. The future belongs to the fearless, resilient and mentally
How do we make the shift to Personal Resilience?
1. Focusing on our similarities to others rather than our differences.
2. Encouraging others, exploring possibilities with them and valuing their
talents and opinions.
3. Trusting our own judgement and intuition.
4. Taking responsibility for ourselves and behaving authentically.
5. Slowing down our decision making and pausing to reflect on our
Resiliency and self-esteem and self efficacy
Self-esteem refers to a person's subjective evaluation of their own worth:
put simply, it is how good a person feels about him or herself. Resiliency
is not based on a high self-esteem that is disconnected from one's
behaviour and achievements. Whilst resilient people view themselves as
lovable and worthy of respect and care, this self-esteem is grounded in
values of respect for others, a desire to contribute, and experiences of
mastery and competence. Rather than viewing self-esteem as a
necessary precondition for success, researchers are increasingly
viewing it as the natural outcome of experiences of competence
and contribution. By achieving important goals, and through being
involved in meaningful contribution to their family, school and
community, children develop a healthy sense of competence and selfregard. (Andrew’s comment Therefore arguably the more goals we
set and achieve then the more resilience we develop. The more we
achieve , the more we CAN achieve.).
We do achieve
The concept of self-efficacy is closely related to self-esteem, but
whereas self-esteem refers to a global evaluation of the self, selfefficacy refers to a belief in one's ability to effect a specific outcome.
Self-efficacy is domain-specific. That is to say, a person may possess
self-efficacy in one area (for example, the ability to make new friends),
but not in another (e.g., the ability to fix a broken fence).
Tips to improve your resilience
Working on your mental well-being is just as important as working on
your physical health. If you want to strengthen your resilience, try these
Get connected. Build strong, positive relationships with family and
friends, who provide support and acceptance. Volunteer, get
involved in your community, or join a faith or spiritual community.
Find meaning. Develop a sense of purpose for your life. Having
something meaningful to focus on can help you share emotions,
feel gratitude and experience an enhanced sense of well-being.
Start laughing. Finding humor in stressful situations doesn't mean
you're in denial. Humor is a helpful coping mechanism. If you can't
find any humor in a situation, turn to other sources for a laugh,
such as a funny book or movie.
Learn from experience. Think back on how you've coped with
hardships in the past. Build on skills and strategies that helped you
through the rough times, and don't repeat those that didn't help.
Remain hopeful. You can't change what's happened in the past,
but you can always look toward the future. Find something in
each day that signals a change for the better. Expect good
Take care of yourself. Tend to your own needs and feelings, both
physically and emotionally. This includes participating in activities
and hobbies you enjoy, exercising regularly, getting plenty of sleep
and eating well.
Keep a journal. Write about your experiences, thoughts and
feelings. Journaling can help you experience strong emotions you
may otherwise be afraid to unleash. It also can help you see
situations in a new way and help you identify patterns in your
behavior and reactions.
Accept and anticipate change. Expecting changes to occur
makes it easier to adapt to them, tolerate them and even welcome
them. With practice, you can learn to be more flexible and not view
change with as much anxiety.
Work toward a goal. Do something every day that gives you a
sense of accomplishment. Even small, everyday goals are
important. Having goals helps you look toward the future.
Take action. Don't just wish your problems would go away or try to
ignore them. Instead, figure out what needs to be done, make a
plan and take action.
Maintain perspective. Look at your situation in the larger context
of your own life and of the world. Keep a long-term perspective
and know that your situation can improve if you actively work at it.
Practice stress management and relaxation techniques.
Restore an inner sense of peace and calm by practicing such
stress-management and relaxation techniques as yoga,
meditation, deep breathing, visualization, imagery, prayer or
muscle relaxation.
Expect good results!
Do something you enjoy every single day of your life!