This article is inspired by a mini-workbook that I made a couple of years ago, but never got around to adding to my blog shop or got around to writing a blog article about it. Today’s the day that changes because I like this novel approach to tackling negative beliefs and thoughts, and I hope you will too. Plus, it made sense as a kind of follow-up to my last article.
Disclosure: This article contains links to my Unwanted Life Shop. Read my full disclosure here.
Negative Beliefs And Thoughts
Most of us are likely aware of the harm negative beliefs and thoughts can have. There’s a whole industry built on helping us manage and overcome such negative beliefs and thoughts with positivity. I’ve already released workbooks and worksheets on this very issue.
For example, cognitive reframing, or simply reframing, is a negative belief and thought challenge that seeks to change the conceptual viewpoint in relation to the belief and thought (Robson Jr. and Troutman-Jordan, 2014). This can also be applied to situations as well.
Simply put, if you have a negative thought, look at that thought and see if you can find a neutral or more positive way to view it. Another method is to consider what a neutral third party, or a loved one, might say about the negative belief or thought.
Negative beliefs and thoughts are bad, but are they?
Not All Negative Beliefs And Thoughts Are Bad
It might seem counterintuitive, but it’s true. Not all negative beliefs and thoughts are inherently bad, and some can actually be transformative and lead to positive change and growth. Here’s why:
Motivation for change
Negative beliefs and thoughts about yourself or a current situation can be a powerful motivator to seek something better. For example, believing “I’m not good at my job” can push someone to explore new opportunities and ultimately find a more fulfilling path. This might be a better outcome for our quality of life than reframing it into something more positive or neutral. Meaning your situation likely won’t change.
But there could be many good reasons why we feel we’re not good at our job, from it being a toxic work environment, a lack of support, and yes, even not actually being good at our job. And that’s ok, we’re not going to be well suited to every job role we come across.
Realistic expectations
In some cases, negative beliefs and thoughts can help us avoid unrealistic optimism and prepare for potential challenges. Rampant positivity can be toxic, just like the ‘happiness is a choice‘ crowd. Recognising that “success takes hard work and isn’t guaranteed” can lead to more thorough preparation and a greater chance of success, rather than our expectations setting us up to fail.
Self-reflection and growth
Challenging negative beliefs and thoughts can be a catalyst for self-reflection and personal growth. By examining why we hold certain negative beliefs or have certain negative thoughts, we can gain valuable insights into our own thought patterns and behaviours, and make positive changes.
Empathy and compassion
Experiencing negative beliefs and thoughts can foster empathy and compassion for others who may be struggling with similar challenges. This can lead to stronger connections and a desire to help others.
What Is Counterbalancing As A Negative Belief And Thought Challenge?
Unlike your more typical thought challenges, such as reframing, cognitive reappraisal, and putting your thoughts on trial, this thought challenge leans into negative beliefs and thoughts. Just like anger isn’t a bad emotion, as it evolved to serve a ritual role, our negative beliefs and thoughts aren’t always going to be something we want to avoid. Counterbalancing brings these two different concepts together. It seeks to help you look at the negative beliefs and thoughts, while also allowing you to grow from it.
My Counterbalance Mini Negative Belief And Thought Challenge Workbook
My counterbalancing mini-workbook essentially takes all the ways negative beliefs and thoughts can be a good thing and creates an easy-to-follow template on how to turn that into a transformative outcome. The mini-workbook will walk you through how to use it and it also provides you with two examples to further help you understand how to use this approach. Then, you have two blank templates to try it out for yourself.
You can find my counterbalance mini-workbook over at my store by clicking here.
Summary
It’s important to note that the key lies in how we handle negative beliefs and thoughts. If we allow them to fester and control our lives, they’ll become detrimental. However, if we use them as a springboard for positive change and growth, they can be transformative.
Counterbalancing offers a new approach to thought challenges by turning upside down the usual approach for handling negative beliefs and thoughts. This makes it a useful tool to have in your wellbeing toolbox.
As always, leave your feedback in the comments section below. Also, please share your experiences with using counterbalancing as a thought and belief challenge in the comments section below. Don’t forget, if you want to stay up-to-date with my blog, you can sign up for my newsletter below. Alternatively, click the red bell icon in the bottom right corner to get push notifications for new articles.
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References
Robson Jr, J. P., & Troutman-Jordan, M. (2014). A concept analysis of cognitive reframing. Journal of Theory Construction & Testing, 18(2). Retrieved from https://www.academia.edu/28844901/A_Concept_Analysis_of_Cognitive_Reframing and https://www.proquest.com/docview/1629019978.
I agree with you. Not all negative thoughts are bad. Some can be an eye-opener for us. All we need to do is sit down, think again, and see things in bigger picture. Thank you for sharing.
Thanks for sharing your thoughts
Another game-changer here. That of turning our self-doubt into a tool for growth, considering how much potential lies in our negative beliefs.
Exactly. Thanks for commenting