Techniques for change

The cognitive approach has generated numerous techniques for changing the beliefs of people and thereby improving their performance. These include the following.

Positive listings

Simply list all the positive qualities you have, such as good feelings, good experiences, good results, areas of skills, knowledge and expertise. By accepting that these are all part of you, the individual, you can reinforce all these positive thoughts, feelings and perceptions, which then lead to enhanced beliefs.

Affirmations

An affirmation is a positive statement describing the way that you want to be. It is important that the statement is:

Personal: ‘I am always enthusiastic when it comes to work!’ It is you who this is about, and it is as specific as you can make it.
Present tense: ‘I am always enthusiastic when it comes to work!’ It is not in the future, it is right now.
Positive: ‘I am always enthusiastic when it comes to work!’ It describes a positive attribute, not the absence of a negative attribute.
Potent: ‘I am always enthusiastic when it comes to work!’ Use words that mean something to you.

Try writing your own affirmation. Put it on a card and read it out 10 times a day. As you do so, remember to imagine what you would feel, what you would see, what you would hear if it were true.

Visualizations

Visualizations are very similar to affirmations but focus on a positive, present mental image. Effective visualizations require you to enter a relaxed state where you imagine a specific example of the way you want to be. You imagine what you and others would see, what would be heard and what would be felt. Using all your senses you imagine yourself achieving the specific goal. You need to practise this on a regular basis.

Reframing

Reframing is a technique for reducing feelings and thoughts that impact negatively on performance. You get daunted when going in to see the senior management team? Currently you see them looming large, full of colour, vitality and menacing presence? Imagine them in the boardroom, but this time see them all in grey. Maybe shrink them in size, as you would a piece of clip art in a document that you are word processing. Turn down their volume so they sound quite quiet. Run through this several times and see what effect it has on your anxiety.

Pattern breaking

Pattern breaking is a technique of physically or symbolically taking attention away from a negative state and focusing it on a positive. Take the previous example of going into the boardroom to meet the senior management team (or it could be you as the senior manager going out to meet the staff and feeling a little awkward). You find you have slipped into being a bit nervous, and catch yourself. Put your hand in the shape of a fist to your mouth and give a deep cough, or at an appropriate moment clap your hands firmly together and say, ‘Right, what I was thinking was …’. Once you’ve done the distraction, you can say to yourself, ‘That wasn’t me. This is me right now.’

Detachment

This is a similar technique with the same aim. Imagine a time when you did not like who you were. Perhaps you were in the grip of a strong negative emotion. See yourself in that state, then imagine yourself stepping outside or away from your body, leaving all that negativity behind and becoming quite calm and detached and more rational. When you next catch yourself being in one of those moods, try stepping outside of yourself.

Anchoring and resource states

These are two techniques where you use a remembered positive experience from the past which has all the components of success. For example, remember a time in the past where you gave an excellent presentation. What did you see? What did you hear? What did you feel? Really enter into that experience, then pinch yourself and repeat a word that comes to mind. Rerun the experience and pinch yourself and say the word. Now try it the other way pinch yourself and say the word – and the experience should return. Before your next presentation, as you go into the room reconnect to the positive experience by pinching yourself and saying the word. Does it work? If it does not, simply try something else.

Rational analysis

Rational analysis is a cognitive technique par excellence. It is based on the notion that our beliefs are not necessarily rational: ‘I could never do that’ or ‘I’m always going to be like that’. Rational analysis suggests you write down all the reasons that is incorrect. You need to be specific and not generalize (for example, ‘I’m always doing that’ – always?). You need to set measurable criteria, objectively based, and you need to use your powers of logic. By continuously proving that this is an irrational belief you will eventually come to disbelieve it.

STOP AND THINK!

1.6	What might the main benefits be of a cognitive approach?

1.7	What do you see as some of the limitations of this approach?