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Writer's pictureBlaire Melius

How to Incorporate Cognitive Restructuring into Your Postpartum Routine: Therapy Techniques for Challenging Negative Thoughts

Trust me, I get it. The postpartum period can be a total whirlwind of emotions and adjustments. And for so many new moms, navigating this time involves dealing with a range of thoughts and feelings, some of which might be negative or self-critical. Cognitive restructuring, a key technique in CBT (cognitive behavioral therapy), can be a really impactful tool for managing these challenging thoughts. So, let's dive in...how can you integrate it into your daily routine?





What is Cognitive Restructuring?

Cognitive restructuring is a therapeutic strategy that works to identify and change negative thought patterns that cause distress. To put it simply, we're trying to change our thoughts, which in turn changes how we feel and act. By altering negative/distorted thoughts, we can improve our mental wellbeing. This technique involves a few simple steps:

  1. Identify the negative thoughts: What's the negative or unhelpful thought you're having? Is it "I'm a bad mom" or "I'm never going to sleep again?"

  2. Challenge the negative thoughts: What's the evidence for this thought? How about the evidence against it? Is the thought based on fact or feeling?

  3. Replace the negative thought: What's a different way I can look at this? How can I see this from a different point of view?


Putting it Into Action

Now that you know the basics, how do you actually put it into action?

  1. Track your thoughts: Start by keeping a journal to record your thoughts/feelings. Whenever you notice feeling something negative, jot down the thought along with what happened that triggered it. It might be something like "I'm a terrible mom" - "felt this way when the baby wouldn't stop crying."

  2. Examine the evidence: Look at the thoughts you've recorded and assess their validity. Ask yourself questions like "Would I bet a million dollars on this thought?" "Are there other ways to view this?" "What would 100 other moms who have been in this situation say to me right now?"

  3. Replace the thought: Once you've challenged the negative belief, try replacing it with something else. In this situation, it might be something along the lines of "my baby and I are having a tough day, but we're doing our best."

  4. Practice regularly: The more you practice this, the more natural it will become!


Final Thoughts

If you find this post helpful, it might be a good idea to consider working with a therapist who specializes in therapy for moms and cognitive behavioral therapy. A therapist can help provide guidance, support, and additional strategies to help you really manage those thoughts. And last but not least, be patient with and kind to yourself. Incorporating cognitive restructuring into your postpartum routine can be incredibly valuable.


**This post is not intended as medical advice. Please seek the support of a licensed mental health professional. If you are in crisis, dial 911/988 or go to your nearest emergency room.

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