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Overcome Negative Thoughts With Cognitive Journaling
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Overcome Negative Thoughts With Cognitive Journaling – The Transformative Power of Journaling
Cognitive journaling refers to the act of writing down your thoughts with the intention of identifying any negative, irrational, distorted, or destructive beliefs and perceptions that you may have in your head.
Emotional instability can fog our ability to think clearly and make sound decisions. As a result, we tend to react impulsively without thinking about the consequences of our actions. Cognitive journaling helps you distinguish between reality and distorted perceptions you may have built up. It’s a simple way to process all that is happening in the world and your emotions towards it.
[Note: As an Amazon Associate I earn from qualifying purchases. This means that I get commissions for purchases made through links in this post.]
Here’s how to do cognitive journaling the right way:
WEEK 1: Embracing Cognitive Journaling
Those new to journaling should become familiar with the ABC model which involves breaking down an event into 3 main parts: activating event, belief, and the consequences.
The activating event portion involves you writing about an event that occurred in your life that triggered a chain of emotions and thoughts.
After you’ve defined the event, you’ll have to write out your beliefs about the event (thoughts on how it affected you) and the consequences of your feelings.
In the first week of cognitive journaling, write down a few sentences about what’s going on in your life using the ABC model.
Don’t attempt to change your thoughts in your first week, just write down your experiences and your feelings.
WEEK 2: Examine Your Beliefs
Continue journaling keeping the ABC model in mind, but now take some time out to examine your beliefs. Do this by writing out each belief and asking yourself if it makes logical sense. Think of how your beliefs are impacting your life, your mental wellbeing, and those around you.
Are your beliefs helping you in any way? Are they making things worse? Will it be better for you to change them and look at things differently?
Also, look out for any thought patterns you may have.
WEEK 3: Challenge Your Beliefs
Overcome Negative Thoughts With Cognitive Journaling
As you get into week 3 of journaling, you can now take the first steps to change your mindset. In week 3, challenge your beliefs by asking yourself the following questions:
Do my beliefs make logical sense?
Are they based on facts?
Are they practical?
Are they rigid or can they be changed?
Whenever you answer “no” to any of the above questions, you’ll need to further examine your beliefs.
WEEK 4: Building Better Beliefs With Cognitive Journaling
Once you’ve identified negative beliefs, find other beliefs that are rooted in facts. These beliefs should be flexible, logical, and useful. Use your new beliefs to come up with actionable items that will transform your life for the better.
Ashley Yeo
[Note: As an Amazon Associate I earn from qualifying purchases. This means that I get commissions for purchases made through links in this post.]
For more cognitive journaling resources, check this out.
P/S: Sign up now for my Joyful Journaling Therapy Club and download plenty of juicy journaling pages to make your unique journal today!
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My name is I-Ping Yeo but I write in my alter ego Ashley Yeo cos when I first started online, I was too shy to be me. Silly! Now that my whole website and brand is built on Ashley Yeo, I am gonna stick with it (cos I am too lazy to change it and too much money has been spent on Ashley Yeo) and spread some sweet cheer!
I am a previously jaded ex-lawyer and now positively charged mompreneur who founded AshleyYeo.com. Ashley Yeo is a “fictional” character who is very different from me in personality. I am formal and boring while Ashley Yeo attempts to live a bit more dangerously but within acceptable boundaries.
I produce and publish content under my brand Ashley Yeo. I produce content mainly about homeschooling, education, digital and online learning, self-care, gratitude, ikigai (Japanese term for “reason to be”), infectious happiness strategies, passion, positivity, planning, and productivity for moms. And I also share boss girl e-commerce strategies I am testing, and resources I am using, on my own small boss girl indie business.
I conjure seriously juicy journals, notebooks, planners, coloring stuff, printables, and pretty kawaii products out of love, peaches, and cream.
I am the author and publisher of the "Big Grateful Heart: 52 Week Gratitude Journal". This is one of my best-selling gratitude journals, and it was a number 1 new release on Amazon as well as on several of Amazon's Top 100 bestseller lists.
I especially love to produce premium printables complementary to your homeschool curriculum, and for your family's positivity and self-care.
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My name is I-Ping Yeo but I write in my alter ego Ashley Yeo cos when I first started online, I was too shy to be me. Silly! Now that my whole website and brand is built on Ashley Yeo, I am gonna stick with it (cos I am too lazy to change it and too much money has been spent on Ashley Yeo) and spread some sweet cheer! 
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