Negative thinking is a normal human experience. It becomes harmful when our thoughts are overly critical, consistent, or unrealistic. Such negative thinking may contribute to the development of depression, anxiety, low self-esteem, and emotional discomfort. One of the most commonly used and research-based treatment for negative thinking patterns is Cognitive Behavioural Therapy (CBT).
In addition to therapy discussions, worksheets, and journaling, many therapists use creative approaches in CBT to engage their clients more effectively. The creative approaches in CBT help clients to visualize their thought patterns, look at their thoughts from a new angle and learn to manage their thoughts effectively.
This is especially helpful to clients who are not able to clearly express their thoughts verbally or do not get to use the hands on, creative approaches to learning how to challenge their thoughts. CBT is based on the premise that our thoughts, feelings and behaviors are interconnected (Beck, 2011).
Therefore negative or distorted thoughts lead to uncomfortable emotions and behaviors (e.g. Someone who is thinking ‘I always fail’ will not have the motivation to start and will end up not having started their task which will re-inforce the client’s negative thoughts.) Negative thoughts often get referred to as cognitive distortions; examples include:
- All-or-nothing thinking
- Catastrophizing
- Overgeneralization
- Mind reading
- Discounting the positive.
It is not the aim of CBT to develop positive thinking skills, instead, clients are supported to develop more reasonable, appropriate and helpful thoughts (Beck, 2011).
Draw Your Negative Thought
Negative thoughts can feel very powerful and convincing because they are unseen. One fun CBT technique is to turn an unwanted thought into a picture. Instead of just thinking, “I’m not good enough” or “something bad is going to happen”, try putting the thought in the form of a drawing, person, object or symbol.
Anxiety, for example, can appear as a black, stormy cloud, and the inner critic can be visualized as an angry judge. The thought is much easier to tackle when you can see it in front of you. A therapist may ask “Is this thought entirely true? Is there any evidence for it? Is there any evidence against it?” When thoughts are put into art form, we become less likely to simply accept them as truth.
Create a Thought Transformation Drawing
A core aim of CBT is cognitive restructuring – changing irrational or unhelpful thoughts into more balanced and realistic thoughts. Thought transformation drawings visually represent this process.
After you have drawn a negative thought, try drawing an illustration that represents a realistic and balanced alternative.
For example, if a negative thought leads to a picture of an impassable mountain range, you may draw a path with steps leading toward the peak. A person who fears they are a failure will include a drawing with illustrations that represent her successes, her strengths, and how she has grown over the years.
These drawings encourage the notion that while there are undoubtedly difficulties to overcome, they may not always feel as immense as they seem. The thought transformation drawings help a person internalize more helpful thought processes (Beck, 2011).
Design a Worry Container
People struggling with anxiety may feel they have no control over intrusive thought patterns of their worries. Worries about the future, impending obligations or worst-case scenarios cannot seem to be shut off.
A worry container exercise offers a way to channel such intrusive thoughts. A drawing can be made of a box, jar, suitcase, or treasure chest, and the current worries can be illustrated or written inside.
The intention is not to pretend one does not have responsibilities, but rather to place boundaries on worries. Instead of carrying them around throughout the day, one can symbolically put them in a “container” where they can be revisited at specific times. This CBT-oriented technique helps to reduce preoccupation with worries.
Make a Strengths Collage
When people have negative thought patterns, they focus on their weaknesses, not their successes and strengths. A strengths collage helps change this thinking by highlighting evidence of resilience and competence.
The individual makes a collage using magazine cutouts, photos, drawings or other images to represent his strengths. Evidence of the successes that he is proud of, supportive friendships, values and accomplishments, even if accomplished during difficult times, may be included.
Research suggests that identifying one’s strengths leads to increases in well-being and greater resilience during stress (Seligman et al., 2005). This allows for something to draw upon when self-doubt surfaces.
Draw Evidence for and Against a Thought
Another powerful CBT technique is to look for evidence. When anxious or depressed, people do not question if their thoughts are factually true, rather they assume they are correct.
To achieve this we will try to do two illustrations side-by-side. In the first drawing, illustrate pieces of evidence to support your negative thought, and in the second draw evidence that challenges it. For example, in the first drawing it may be difficult to find evidence if the thought is “No one likes me.” In the second drawing include drawings of positive relationships or interactions with people who love him.
The individual learns whether the thought is true by viewing evidence from two sides.
Create a Future Self Illustration
Negative thoughts often centre on current problems or failures and fail to consider the potential for growth. A future self-illustration can help an individual look forward beyond current difficulties.
The illustration should represent oneself at least six months or a year in the future. Focus on feelings, possible coping strategies and goals. Images will demonstrate achievement, confidence and a sense of well-being.
Such drawings can promote hope and confidence in the fact that current emotional or stressful situations are temporary. The future self-illustration also complements the CBT focus on cognitive and behavioural change.
Conclusion
The management of negative thinking isn’t about having to suppress painful thoughts, nor is it about pretending that the only way forward is a positive one; rather it involves developing skills that enable us to identify our unhelpful thinking styles and to create more balanced perspectives.
Creative CBT tasks can be a helpful way of encouraging such a process, and offer practical, fun and effective techniques for learning to use imagination for therapy: whether through creating drawings or collages, doing visual journal work, or working with symbols, creative CBT tasks can facilitate understanding and provide increased self awareness and a heightened resilience to difficult thoughts. Practiced regularly, these imaginative techniques can become invaluable assets in enhancing the quality of our mental health and the quality of our thoughts.
References
Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond (2nd ed.). Guilford Press.
Haaland, G. Å., & Landro, N. I. (2015). Should art be integrated into cognitive behavioral therapy for anxiety disorders? The Arts in Psychotherapy, 41(4), 343–352.
Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410–421.
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