Cognitive restructuring is a powerful technique used in cognitive-behavioural therapy (CBT) to challenge and modify unhelpful thought patterns, replacing them with more balanced and realistic ways of thinking.
It is based on the principle that our perception of events, rather than the events themselves, shapes our emotions and behaviours. By changing how we interpret situations, we can improve our emotional well-being and develop healthier coping strategies.
Marco’s Journey with LiveBig
To illustrate the impact of CBT as a therapy, we share the inspiring journey of Marco*—a resilient and determined individual committed to improving his mental health and everyday life.
Marco lives with his father and brother in Victoria and faces many challenges, including the physical and emotional impact of living with quadriplegia. Determined to boost his self-esteem, reduce anxiety, and enhance his social relationships, Marco has worked closely with his LiveBig psychologist, Cristina.
A key aspect of Marco’s therapy has been recognising how his perception of himself and his experiences influences his mood and behaviours. He has learned to identify and challenge negative thought patterns that contribute to overthinking and feelings of worthlessness. For instance, in therapy with his LiveBig clinician, Marco traced his self-doubt and feelings of inadequacy to a lack of childhood validation.
Through a mix of cognitive restructuring, and other evidence-based techniques, he has been able to challenge these beliefs and replace them with more compassionate and realistic self-perceptions.
The Role of a Thought Journal
An essential tool in Marco’s progress has been his thought journal, where he records negative thoughts as they arise, alongside evidence for and against them, and more balanced alternative thoughts. This process reinforces his cognitive restructuring efforts, helping him track his progress and gradually reshape his thinking patterns.
In addition to using his thought journal, Marco’s journey has included practicing self-compassion—treating himself with kindness and understanding. With the support of his LiveBig therapist Christina, he is learning to acknowledge his challenges without judgment and to separate what is beyond his control. Marco is also working on recognising and challenging catastrophic thinking patterns. Instead of imagining the worst outcomes, he examines the evidence, considers realistic alternatives, and practices self-compassion.
This shift has been helping him build emotional resilience, reduce self-criticism, and improve his ability to communicate his feelings more openly, ultimately enhancing his overall well-being.
Empowering Individuals with LiveBig
His journey highlights the power of small, manageable steps in achieving larger personal goals. With ongoing support, self-compassion, and determination, Marco continues to move towards a more independent and fulfilling life. His story serves as a testament to the impact of LiveBig’s psychological support services, empowering individuals to reach their full potential.
*Marco’s name has been changed to protect his identity.
If you would like to find out more or talk to one of our experienced clinicians, contact us today.
