CBT Techniques You Want to Use Now to Build Resilience at Work (PsyCap 10)

In the last article I introduced the PsyCap resource of resilience, which is the ability to bounce back in the face of setbacks, challenges, and adversity. We all want to be more resilient, but how? Research shows that cognitive behavioral therapy (CBT) is related to increases in resilience. In this post I will show you how to apply cbt techniques to become a more resilient person. A cornestone of this approach is to identify destructive thought patterns, also know as cognitive distortions, and change them. Cognitive distortions are tricks that our minds play on us causing us to have a skewed view of reality. Such thinking errors can engender negative feelings that cause stress and anxiety. Furthermore, these inaccurate thoughts limit our ability to respond optimally when faced with challenging situations, because negative thinking reduces cognitive flexibility.

When talking about resilience it is important to consider such distortions. Resilient people view events in a realistic and balanced way. They can pivot their thoughts to not dwell on negative things and are able to identify opportunities even in difficult times. Furthermore, resilient people learn to accept what cannot be changed and actively consider what they can change. To be cognitively flexible and resilient, it is crucial that our view is not warped by negative or biased thought patterns. Otherwise, we will be frustrated, have more anxiety and miss out on valuable opportunities.

Example of Using CBT Techniques at Work

Let’s say you find it difficult to work with a colleague because bluntly stated you don’t like them. You are not 100% sure of the reason, so you take some time to consider why. Afterwards, you realize what the problem is. You believe this person just cares for their own interests and that they are not a team-player. In order to test this thought, you ask yourself if it is accurate that they ALWAYS behave like this.

The truth is your colleague put their interests before the team goal just one time. However, you quickly decided that this person is self-centered and selfish. By using a CBT exercise, you find out that you are overgeneralizing. By adjusting your view of the situation, you are able to acknowledge times when your colleague did support others and can now cultivate a more cooperative relationship with them.

Using CBT Techniques to Challenge Cognitive Distortions

I’ve identified 17 common cognitive distortions in the CBT literature. I think all of us have experienced these to varying degrees. By pinpointing such distortions and adjusting our thinking we can forego many unnecessary frustrations and misunderstandings. Let’s take a look at the first three!

1. CBT Techniques for Filtering

This thinking pattern is characterized by focusing on the negative aspects of a situation while filtering out the positive. Those who filter have a very selective perception of events and fail to see the big picture. Negative filtering often goes hand in hand with unrealistic expectations of perfection. Let’s say you give a great presentiation, but at one point made a minor mistake. If filtering, you just focus and dwell on what went wrong. You either ignore, forget, or do not even realize that the presentation as a whole went well. This is a problem, because you may suffer depressed mood and have anxious thoughts as a result.

Helpful Tips & Questions to Ask Yourself

• What situations cause my mental filter to take over? What are my triggers?
• At what times does the negative filter tend to turn on?
• What went well in this situation?
• How would others interpret what happened?
• What are alternate ways of viewing the situation?

2. CBT Techniques for Polarized Thinking

Such thinking is in black and white. There are only extremes. Complexity and shades of grey do not exist. For example, if you are not the best on your team then you are a complete failure. If you don’t reach your goal, then you have achieved nothing. Your colleagues are either fantastic or horrible. Such thinking is usually characterized by either/or statements.

Polarized thinking is also manifested by words such as:

• Always
• Impossible
• Never
• Either this or that…
• No one
• Everyone

Helpful Tips & Questions to Ask Yourself

• What are other ways to view this situation other than the two default extremes?
• On a scale of 0 to 100 what percentage of success did I achieve in this situation?
• What is the middle ground?
• What aspects of this situation do not hold true to my assumption?
• How would I try to help my friend if they experienced the same thing? What would I tell them? Why would I treat myself differently?

3. CBT Techniques for Overgeneralization

With this distortion you take one or two instances of something and make it a rule or a pattern. In other words, you make a broad assumption based on limited experience. For instance, you may have a bad day on the job. If overgeneralizing, you may think that the job as a whole is terrible and may want to quit. If you interview and don’t get a job offer, you may think, “I will never get a job”.

Helpful Tips & Questions to Ask Yourself

• What evidence shows that my assumption or aspects of my assumption are not true?
• Is my assumption based more on how I feel instead of facts?
• Do my thoughts reflect the actual situation? Are they accurate?

Summary

In this post we learned how to bolster resilience by applying a few cbt techniques. A major part of this approach is to identify and challenge destructive thought patterns that have a negative influence on our emotions, thoughts and behaviors. It is important to consider such distortions, because a key component of resilience is the ability to view things in a healthy and balanced way. This naturally helps you to respond better when confronted with challenges.

In this post we learned how to build resilience by countering filtering, polarized thinking, and overgeneralization. In my next article we will tackle:

• Magnification (Catastrophizing) and Minimization
• Jumping to Conclusions – Mind Reading
• Jumping to Conclusions – Predicting
• Disqualifying the Positive
• Personalization

I look forward to giving you more tips to help better your work life.

Resources

Burns, David D. Feeling Good: The New Mood Therapy. New York, N.Y: Penguin Books, 1981. Print.

Joyce S, Shand F, Tighe J, et alRoad to resilience: a systematic review and meta-analysis of resilience training programmes and interventionsBMJ Open 2018;8:e017858. doi: 10.1136/bmjopen-2017-017858