Cognitive Restructuring for Enhanced Mental Well-being
This program is designed to help you identify and challenge cognitive distortions, leading to improved emotional regulation and a more positive outlook on life. Learn practical skills to change how you think and break unhelpful patterns. **Disclaimer:** This program is not a substitute for professional therapy. If you are experiencing severe distress, please seek help from a qualified mental health professional.
Program Modules
Understanding Cognitive Distortions
Learn what cognitive distortions are and how they affect your thoughts, feelings, and behaviors. Connects to the goal of improved mental well-being.
Define Cognitive Distortions
DailyWrite down your own definition of cognitive distortions after reviewing the video and provided article.
“Cognitive distortions are ways that our mind convinces us of something that isn't actually true.”
Recognizing Examples
DailyIdentify examples of cognitive distortions from the video, article, or your own life.
“You don't realize you're doing it. You think that the way you see things is reality.”
Exploring 10 Common Cognitive Distortions
Learn about 10 common cognitive distortions: all-or-nothing thinking, overgeneralizing, black and white thinking, mind reading, catastrophizing, emotional reasoning, labeling, mental filtering, personalization, unreal ideal. Connects to the goal of improved mental well-being.
Identify Distortions in Scenarios
DailyRead provided scenarios and identify which cognitive distortion is present.
Journaling Your Distortions
DailyKeep a daily journal for one week to track situations when you notice yourself experiencing a cognitive distortion. Note the distortion and how it made you feel.
Challenging and Changing Distorted Thinking
Learn how to challenge cognitive distortions and choose more helpful thoughts. Explore, challenge, and choose a more helpful thought. Connects to the goal of improved mental well-being.
Complete Thought Records
DailyUse a thought record template (provided) to document situations, distorted thoughts, and alternative, more balanced thoughts.
Join a Group Discussion
WeeklyParticipate in a facilitated online group discussion to share experiences and receive feedback on challenging distorted thoughts.
Daily Cognitive Restructuring Practice
A daily routine to reinforce the principles learned in the program. Shorten as needed.
Review a Previous Thought Record
DailyTake 5-10 minutes to review a thought record you completed earlier in the program. Identify the distortion and reflect on alternative thoughts.
Mindfulness Meditation
DailyEngage in a 5-minute mindfulness meditation to improve self-awareness and emotional regulation.
What You'll Accomplish
- Identify common cognitive distortions.
- Understand the impact of cognitive distortions on emotions and behaviors.
- Learn techniques for challenging distorted thoughts.
- Develop more balanced and realistic thinking patterns.
- Improve emotional regulation and overall mental well-being.
Full program access + updates