Cognitive reframing and cognitive restructuring are two approaches to changing a person's thinking, but they have differences. Reframing can be either a positive or negative change in thinking, while restructuring is always aimed at self-improvement and has a positive nature. Therefore, we can say that restructuring is a narrower case of reframing, which is in favor of a person. Cognitive restructuring is a method of psychological work with thoughts and beliefs that can change negative thinking to more positive ones, which in turn affects a person’s emotional state and behavior. This approach helps a person better understand and control their thoughts, eradicating negative thinking patterns that can cause depression, anxiety and other problems. Albert Ellis developed this method in the 1950s, combining ideas from various branches of psychology. Cognitive restructuring is a fundamental element of cognitive behavioral therapy, which is widely used in the treatment of various psychological disorders. How it works: Step 1: First of all, it is important to calm down so that you can focus on the process of cognitive restructuring. If you continue to feel anxious or stressed, you can use relaxation techniques such as meditation or deep breathing to release excess stress and stabilize your emotional state. Step 2: Start by describing the situation that is causing your negative thoughts. This will help you analyze and understand what exactly caused your negative reaction. Step 3: After you describe the situation, move on to analyze your mood at the time. Write down the emotions you felt during this situation. These emotions are not thoughts, but rather basic feelings that we experience. Drs. Greenberger and Padesky offer a simple way to distinguish moods from thoughts: moods can usually be described in one word, while thoughts are more complex and abstract. Step 4: Understanding “automatic thoughts” means becoming aware of those quick and often unconscious thoughts that occur to us in reaction to certain situations. These thoughts can be negative and formed based on our beliefs, stereotypes or past experiences. It is important to pause and try to identify these automatic thoughts to begin the process of recognizing and challenging them. Step 5: Find objective evidence that supports your automatic thoughts. These may be specific facts, events or words that you have interpreted in accordance with your beliefs or ideas. It is important to distinguish between facts and interpretations to avoid distorting reality. Step 6: Find contradictory evidence that may contradict your automatic thoughts. This could be different points of view, additional facts, or expanded context that may change your perception of the situation. Finding contradictions will help you see the bigger picture and reconsider your initial beliefs. Step 7: Identify “fair” thoughts based on your analysis and consideration of both automatic thoughts and contradictory evidence. These thoughts should be more balanced, realistic and based on reliable data. This will help you come to a more objective view of the situation and relieve unnecessary negative emotions. If you still have doubts or need additional perspective, discuss the situation with a trusted person or use other methods of thinking about the situation. It is important to reach an understanding and balanced attitude towards what happened. Step 8: Monitor your current mood. Write down how you feel now. After you've weighed everything, how would you handle this situation? Write down a few positive beliefs that will help you resist automatic thoughts in the future.