Cognitive Therapy to Change Limiting Beliefs
This week I began exploring cognitive therapy to change limiting beliefs. Limiting beliefs are those unconscious beliefs we have that hover over our heads serving as a glass ceiling. I gave an example in this post about limiting beliefs that cause entrepreneurs to fail. I concluded that example without a specific recommendation but a promise I would share my research to find a specific recommendation.
This post on cognitive therapy to change limiting beliefs is my first attempt at sharing an approach I find useful. Cognitive therapy is a psychotherapy technique. It was developed in the 1960s by psychiatrist Aaron Beck.
On Beck’s website it states:
Cognitive Behavior Therapy (CBT) is a time-sensitive, structured, present-oriented psychotherapy directed toward solving current problems and teaching clients skills to modify dysfunctional thinking and behavior.
CBT is a psychotherapy that is based on the cognitive model: the way that individuals perceive a situation is more closely connected to their reaction than the situation itself.
One important part of CBT is helping clients change their unhelpful thinking and behavior that lead to enduring improvement in their mood and functioning.
CBT uses a variety of cognitive and behavioral techniques, but it isn’t defined by its use of these strategies. We do lots of problem solving and we borrow from many psychotherapeutic modalities, including dialectical behavior therapy, acceptance and commitment therapy, Gestalt therapy, compassion focused therapy, mindfulness, solution focused therapy, motivational interviewing, positive psychology, interpersonal psychotherapy, and when it comes to personality disorders, psychodynamic psychotherapy.
Beck developed cognitive therapy when he discovered that it was his client’s beliefs causing their problems. Part of his solution was to teach his clients how to be mindful of these beliefs. In addition, he helped his clients challenge these beliefs and change them.
Ideas on Using Cognitive Therapy to Change Limiting Beliefs
In terms of using cognitive therapy to change limiting beliefs, I would be remiss if I didn’t first suggest seeking a professional. I have a bachelors degree in computer science and a master’s degree in software engineering. In no way do I claim expertise in psychotherapy. However, I am a passionate researcher on this topic and feel strongly about helping myself and others address the limiting beliefs preventing entrepreneurial success.
If you don’t want to seek a professional, my suggestion is to focus on the mindfulness aspect of cognitive therapy. This is what I am currently doing.
Mindfulness is the process of training yourself to focus on the present moment. It requires practice and meditation to develop enough self-awareness to truly be mindful. What’s more, when you are experiencing a mood swing or making a decision as a result of a limiting belief, practicing mindfulness becomes even harder. However, once you master this you will win a big part of the battle.
The next step in applying cognitive therapy to change limiting beliefs is to develop new non-limiting beliefs to replace each of the limiting beliefs. Then every time you recognize a limiting belief entering your thoughts, mindfully replace it.
An Example of Using Cognitive Therapy to Change Limiting Beliefs
One of the limiting beliefs I am dealing with relates to my age. I believe I’m getting too old to start a new business. I believe there is a common perception that once an entrepreneur turns 30, he or she is over the hill. Although there is research to disprove this, I often use this belief as a crutch to justify my struggles.
Once I master the art of mindfulness, I will be fully aware when this belief impacts my mood or decisions. Then, I will replace that belief. I will remind myself that research shows that older age is actually a better predictor of entrepreneurial success.
Obviously, trying to attempt therapy on yourself is neither ideal nor efficient. However, professional help is most often used to treat severe depression and other life threatening behavior disorders. I don’t fall into this category. Therefore, I fully believe I have enough self-awareness and determination to follow through with this simplified approach without professional help.