Effective rethinking and paired relaxation are two key skills that can help you manage negative thoughts and emotions. These skills are often used together as a coping strategy for distressing situations. In this post, we will go through the step-by-step process of practicing effective rethinking and paired relaxation.

Step 1: Identify the negative thought

The first step in effective rethinking is to identify the negative thought or belief that is causing distress. It could be a thought about oneself, others, or the situation. It is important to acknowledge the thought and understand its impact on emotions and behaviors.

Step 2: Evaluate the evidence

The second step is to evaluate the evidence supporting the negative thought. Ask yourself, “Is this thought based on facts or assumptions?” Often, negative thoughts are based on assumptions or biased beliefs rather than evidence. Evaluating the evidence can help you gain a more balanced perspective.

Step 3: Generate alternative thoughts

Once you have evaluated the evidence, the next step is to generate alternative thoughts that are more realistic and balanced. This step requires creativity and open-mindedness. It can be helpful to imagine what a friend might say or think in a similar situation.

Step 4: Pair relaxation with the new thought

Paired relaxation involves pairing the new, more balanced thought with a relaxation technique such as deep breathing or muscle relaxation. This step is important because it helps the mind and body relax and creates a new association between the negative thought and relaxation.

Step 5: Practice regularly

The final step is to practice regularly. Like any skill, effective rethinking and paired relaxation require practice to become a habit. Try to incorporate this skill into your daily routine, especially during times of stress.

Final Thoughts

Effective rethinking and paired relaxation are powerful skills for managing negative thoughts and emotions. By identifying negative thoughts, evaluating the evidence, generating alternative thoughts, and pairing relaxation with the new thought, individuals can learn to reframe their thinking and reduce distress. With practice, these skills can become an automatic response to distressing situations.

Contact Me

If you need help managing negative thoughts and emotions, please reach out to me, clinical psychologist, Dr. Christine E. Dickson through my website.