Our brain can have tens of thousands of thoughts every day. Often they are automatic and intrusive, and they influence how we think, view the world, and interact with loved ones. Our thoughts can be distorted and may be critical at times, especially when we are experiencing anxiety or recovering from an eating disorder.
However, there is another way to think. Recent research has shown that our brains are malleable and we can change how we respond to situations. This is where cognitive flexibility comes into play. Cognitive flexibility is the ability to adapt and shift our thinking, challenge automatic thoughts, and be open to new perspectives. This can help improve our mental health significantly. Let us explore why cognitive flexibility can be helpful and how you can start using it today.
Defusing From Our Intrusive Thoughts
While we cannot control the thoughts that come into our minds, we can work on using cognitive flexibility to examine our thoughts before we accept them as truth. Our thoughts can be shaped by our beliefs about ourselves, past experiences, or our emotions and they are not always accurate.
A tip of how to examine our thoughts before accepting them is by using the phrase, “I notice that I am having the thought that …”, so if we are feeling anxious, our thought could be “I know this person is thinking this about me.” When we practice cognitive flexibility, and change our thinking to, “I notice that I am having the thought that I know this person is thinking this about me,” it gives us the opportunity to accept or reject the thought.
Cognitive Flexibility Encourages Self-Compassion
Most of us tend to be our own worst critic and our internal monologue we use with ourselves can be harsh. By using cognitive flexibility, we are learning how to speak kinder and more gentle to ourselves. Instead of automatically jumping to negative conclusions or judging ourselves, we can explore other possibilities.
Perhaps the mistake we made at work is not us failing, but an opportunity for us to grow. Or maybe when we tell ourselves that everything is our fault, this can be an opportunity to let go of negative beliefs that are no longer serving us. When we can shift our thinking, this allows us to open the door for more compassion and kindness.
Enhancing Our Quality of Life
When we can change our patterns of thinking, we can live a fuller life. Instead of being rigid with our thoughts or beliefs that can limit our ability to see other outcomes, we can choose to practice cognitive flexibility. It allows us to be more resilient in times of adversity, and it can help us face difficult situations with an open mind. Having a flexible mindset gives us the chance to feel less stuck in our thoughts and can empower us to make decisions that improve our well-being.
Another Way To Use Cognitive Flexibility
Remember, we need to start with noticing our automatic and intrusive thoughts first. Another way to practice using this skill is to ask yourself, “What else could be true?” There can be multiple perspectives on one situation and it allows yourself space to see a different side that perhaps you did not see before.
This skill can take a lot of practice and time, so be patient with yourself as you are exploring new ways of thinking.
Additional Resources:
Letting Go of The ED Identity: On this episode of Becoming Anchored, Registered Dietitian Anna Greer and Licensed Therapist Laura Deneen explore how eating disorders can serve a function and they discuss how to begin to separate yourself from the eating disorder identity.
Anna and Laura discuss how eating disorders can be present during difficult times in our lives and serve a purpose during those times. They also discuss how to cultivate hope in recovery and explore how to live a meaningful life outside of the eating disorder.
You can listen to the podcast here.
Compassionate Affirmation: “I have the power to challenge the way I interact with my thoughts.”
Becoming Anchored in Hope,
Laura
LPC-MHSP, CEDS-C, ACS, NCC
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