Perhaps somewhere along your journey you have become caught in your own
negative thinking. Thoughts and beliefs influence our feelings and actions
and can be either positive or negative. When the thought is negative and
pessimistic, it may lead to worrisome or depressive feelings and careless or
poorly planned actions. Mental health problems are made more severe when
your thoughts are gloomy, dark, and negative. The following ten principles
are meant to encourage hope and build confidence, showing that you have
the right and ability to change your life.
This mental health e-lesson is available atjourneytorecovery.com
Content © 2018 Hal Baumchen, PsyD, LP, LADC
TEN PRINCIPLES TO CHANGE YOUR THINKING
by Hal Baumchen, PsyD, LP, LADC
All content © Hal Baumchen, 2018. All Rights Reserved. Do not duplicate. Ten Principles to Change Your Thinking page 1
TEN PRINCIPLES TO CHANGE YOUR THINKING
MAXIMIZING CHANGE
Perhaps somewhere along your journey you have become caught in your own
negative thinking. Thoughts and beliefs influence our feelings and actions and
can be either positive or negative. When the thought is negative and pessimistic,
it may lead to worrisome or depressive feelings and careless or poorly planned
actions. Mental health problems are made more severe when your thoughts are
gloomy, dark, and negative.
Negative thoughts include inaccurate exaggerations, irrelevant thoughts,
distortions, misperceptions, doubts, deceptions, and outright lies. Thoughts, and
their resulting actions, may have taken on a hopeless and despairing outlook.
Many people regularly repeat self-deprecating statements to themselves. We are
always moving in the way we think and speak. If you put yourself down, think
negatively, and remember times and ways you felt defeated, you will move in a
negative direction. The good news is that positive statements are powerful and
can bring a change in focus, perspective, and action. If you think positively, speak
with confidence, and face challenges optimistically, you will move in a positive
direction. Changing your thinking will greatly improve your mental health.
GETTING FOCUSED
It is easy to be emotionally intense and highly reactive. You may have a history of
significant loss, problems in relationships, or traumatic life experiences adding to
your reactivity. But you can make progress in your recovery by staying emotionally
balanced and focused on solutions.
The following principles are meant to encourage hope and build confidence,
showing that you have the right and ability to change your life. By working
through each statement, you can change your thinking and your life. Share your
responses with a supportive person.
IN THIS CHAPTER
� Recognize the
influence of
thoughts and
beliefs on feelings
and actions
� Discover ten
principles to
change your
thinking
� Identify and
select personal
positive change
statements
Ten Principles to Change Your Thinking page 2 All content © Hal Baumchen, 2018. All Rights Reserved. Do not duplicate.
NOTES
THE TEN PRINCIPLES OF SELF-CHANGE
The following ten points will clarify how changes
in your thinking will benefit your mental health.
1 Change is possible. Out of respect for yourself and others, you can change yourself.
Don’t change out of obligation to someone else
or because you feel forced. Make the choice to
change out of love for who you are and what
you can become, not out of hatred for who you
are today.
Name something you hope to change about yourself.
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
2 The foundation of change is a change in your thinking.
If you think the same way you always have, you will stay stuck. The whole idea
of self-development is to feel or behave differently, which means you must
make changes in the way you think and believe.
List two or three positive changes you can make in your thinking.
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
3 Change is made possible through simple but systematic efforts, in a single direction, over time.
You will need to maintain your new beliefs and changed thoughts constantly. If
you falter, old negative thoughts and behavior patterns will quickly return. Maintain your
positive thoughts without wavering. As was mentioned earlier, we are always moving in
the direction we think and believe. If you think and talk negatively, you will move toward
negativity. And if you think and believe optimistically, you will move in a positive and
constructive direction.
Think of something you are working to change. What can you do to make that change
more permanent?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
All content © Hal Baumchen, 2018. All Rights Reserved. Do not duplicate. Ten Principles to Change Your Thinking page 3
NOTES
4 The will to change can be developed.
“I don’t want to” needs to be replaced with “I am willing to.” A large part of
recovery is being willing and committed to change. This “will do” attitude
reduces resistance and reluctance. “I choose to try new things. I am willing to make
changes in my life.” This willingness to change will energize your new attitude.
How can you become less resistant and more willing to make changes in your life?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
5 The ability to change can be strengthened.
Once you have a “will do, can do” attitude, you can make changes in your
behavior. Use positive self-statements like the ones below to strengthen your
ability to change:
� I have talents
� I am able
� I am not afraid to try
� I am competent and capable
� I can make positive things happen
� I am learning
� I can make changes
List two or three positive statements, similar to the ones above, showing you have the
ability to change.
1. ____________________________________________________________________
2. ____________________________________________________________________
3. ____________________________________________________________________
6 The enemies of change can be identified and minimized.
Whenever you make a new commitment to change, many difficult circumstances
or negative people may seem to stand in your way. Think of the things holding
you back. It is important to identify areas where you are vulnerable to compromise, the
places you want to give up or give in, and then stand firm against them.
Name several people, situations, or circumstances limiting your ability to change.
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
7 It is critical to understand the interaction between your environment and circumstances, and your thinking.
When a difficult or painful situation arises, thoughts and feelings follow. If
water droplets start falling from the sky, it is reasonable to think, “It’s raining.” That
thought perfectly describes the situation. However, with emotional difficulties such as
anxiety and depression, there are misperceptions and distorted interpretations of the
Use POSITIVE
SELF-
STATEMENTS to
strengthen your
ability to change.
Ten Principles to Change Your Thinking page 4 All content © Hal Baumchen, 2018. All Rights Reserved. Do not duplicate.
NOTES
event. The depressed person might think, “It’s raining and I didn’t bring an umbrella. I’m
so stupid. I never do anything right.” That negative distortion will deepen depression
and lower self-esteem. It is important to work on eliminating negative distortions and
focus on positive, reality-based responses. This change in thinking will greatly improve
and impact your mental health.
What are some of your common negative thoughts?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
For each negative thought, write a positive, reality-based alternative.
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
8 Thoughts rule. Perceptions, attitudes, and feelings are influential, but should not be the decision-makers in life.
Sometimes it seems as though your feelings determine your attitude, disposition,
and even behavior. Feelings are powerful, but they should not run your life; feelings
actually follow what and how you think and believe. If you believe things will never
get better, this distorted thought will lead to feelings of sadness, despair, and constant
disappointment. To change these feelings, change what you think and believe to, “I am
making progress and some things are going my way. I don't know yet where this will lead.”
Imagine buying a car based only on facts. What factors would go into the buying process?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
Imagine buying the same car based only on feelings and emotions. What factors would
go into the buying process?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
Think of a time you reacted to the emotion and later realized it would have been
helpful to let the facts guide your response.
Describe what happened:
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
Change what you
think and believe
to CHANGE
WHAT YOU FEEL
AND DO.
All content © Hal Baumchen, 2018. All Rights Reserved. Do not duplicate. Ten Principles to Change Your Thinking page 5
NOTES
9 Healing for psychological pain of the past requires changing how you think in the present.
You cannot change the past, but you can change the impact of it. You could
look at the past abuse, trauma, and hardships and conclude: “I’m damaged goods. I’m
not important. God is too weak to help me. I can’t do this.” Your past did not ruin you
and does not determine your future. It prepared you for what lies ahead in life. Healing
will take place as you change the way you think about past situations. Don't let your
past make you bitter. Instead, let it make you better. Let your will, attitude, character,
connections, and disposition define and identify you, not your past.
List several key changes in the way you will think and talk about your past
difficulties in life.
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
10 Successful change is inspirational. Motivational momentum can be maximized.
Once you have gained a more positive perspective, look for things going
well in your life. Identify positive things happening around you and the changes in
you. Are you making more hopeful comments or beginning to look at the future with
a more optimistic attitude? As this becomes a new habit, momentum develops, and
it becomes easier. Look for the positive, review what went right, and think through
the good things you have. This will quickly inspire you to continue to maintain your
positive attitude.
Name three inspiring and positive moments that recently happened.
1. ____________________________________________________________________
____________________________________________________________________
2. ____________________________________________________________________
____________________________________________________________________
3. ____________________________________________________________________
____________________________________________________________________
Ten Principles to Change Your Thinking page 6 All content © Hal Baumchen, 2018. All Rights Reserved. Do not duplicate.
NOTES
COMMITTED TO CHANGE
Understanding the relationship between thinking, feeling, and behavior is essential
to achieve better mental health. Repeating true and positive statements about
yourself will increase your commitment to staying healthy and emotionally stable. This
process can be done by examining the change statements below, selecting a few, and
reviewing them regularly. You can be confident change in action will follow a change
in your mindset.
CHANGE STATEMENTS
Consider the following sayings and statements. Select three or four that are
meaningful and inspirational to you. Review them regularly.
� I can follow my will, not my distress
� This is a triviality of everyday life
� This is a desire, not a goal
� Feelings are not facts
� I can do the things I fear
� This is distressing, but not
dangerous
� The willingness to be wrong helps
me succeed
� The problem may be real, but worry
is a choice
� Every choice to manage my distress
is a choice to get stronger
� Distress can be tolerated and
tolerating stress makes me stronger
� Although I have the will to win, I also
have the will to practice
� Practice makes progress
� Distress is managed by a change in
my thinking
� Tolerating current distress increases
future success
� What happens in me is more
important than what happens to me
� Facing my fears makes me stronger
� The noise outside me is best
managed through the quietness
within me
� It is never too late to take a step
forward
� Rather than fighting someone and
trying to win a battle with them, it is
better to stay at peace in my heart
� My story isn’t over because the best
chapters have not yet been written
� My strength is best demonstrated
when I lift others up
� I am choosing to focus on my
abilities, not my limitations
� I choose to celebrate my successes
and learn from my mistakes
� The ability to manage stress can be
increased with practice
� I can let my character, not my
distress, determine my actions
� Resolute tolerance is better than
instant comfort
� Action toward a goal increases
confidence
� I choose to review what went right,
not focus on what went wrong
� I review what I have, not what I lost
� When I tolerate, overcome, and
endure, I get stronger
� I may have the same problem, but
now I have a new perspective
Understanding
the relationship
between
thinking, feeling,
and behavior
is essential
to ACHIEVE
BETTER MENTAL
HEALTH.
All content © Hal Baumchen, 2018. All Rights Reserved. Do not duplicate. Ten Principles to Change Your Thinking page 7
NOTESReview the statements on the previous page and select the three or four most
meaningful to you. Reflect on them and give an example of how each statement could
be used to change your thinking and actions.
Statement: _____________________________________________________________
Change Action: _________________________________________________________
Statement: _____________________________________________________________
Change Action: _________________________________________________________
Statement: _____________________________________________________________
Change Action: _________________________________________________________
Statement: _____________________________________________________________
Change Action: _________________________________________________________
THE IMPORTANCE OF CHANGING YOUR PERSPECTIVE
Most of the mental health material in this book is written from a cognitive-behavioral
perspective, which teaches that you can change yourself and make positive choices
by managing your thoughts and beliefs. Like any new skill, this takes time and
practice. Dedicate some time early each day to review positive statements, about
yourself and your life, until they become second nature. Invite close friends to remind
you to think and speak positively. And remember, the biggest lie of all is that positive
thinking won’t work for you! Identifying and replacing this big lie is key to changing
how you think. Don’t grow weary and don’t give up. You can change the way you
think and believe.
Ten Principles to Change Your Thinking page 8 All content © Hal Baumchen, 2018. All Rights Reserved. Do not duplicate.
