As a seeker, I have gone down many roads. One thing I’ve decided traveling all those roads is that it is you are primarily responsible for what you get in life.

I have found that certain mottoes or mantras or whatever you want to call them talk about this idea. I have found this in religions and self-help books. It’s a wide range.

I don’t advocate the  idea that you can  visualize what you want from life, though that certainly will be an appealing way to attract followers. I’m also don’t buy into the law of attraction.

So many of these approaches involve thinking positively, and having a positive attitude is certainly better than having a negative one. The more scientific (or psychological) version of this is something I encountered when I was “in therapy.” That is cognitive restructuring. Right off, let me say that this helped me, but it was not enough on its own. It was a tool in the toolbox.

I have also seen this called cognitive reframing. I don’t have the degrees to explain all this properly but this technique is part of cognitive therapy. My doctor wanted me to identify and then change thought patterns and beliefs that were causing stress and/or depression.

When I was depressed, I found everything meaningless. I had a very difficult time naming any things – food, places, activities – that I enjoyed or that I felt were really were important. At the time, that did not seem odd. Now, it seems very odd – and sad.

The doctor wanted me to keep a journal, which is easy for me because I have been doing it most of life. I agree that writing our thoughts down is one way to take control of them. I do it currently with food as part of a diet I am following.

From my journal entries, the doctor observed that a lot of my anxiety seemed to come out of my imagined scenarios of situations that were really quite unlikely to happen. This observation made sense to me, but controlling or training my mind to think constructively and positively was difficult. It wasn’t working and I just could not believe that I could change things in my life by thinking differently about them.

I looked back at my journal from that period and found an entry that had the line “Reframe Your Negative Thoughts and Beliefs” written at the top.

Therapists like to turn your comments into questions. It is some kind of reflection technique. I was unhappy with my work life at that time.
“Why are you unhappy with your job,” he asked.
Well, for one thing, I’m making less money than my previous job.
“Do you equate happiness with financial status?”
No, but it would be nice to be paid what I think I am worth, and it would be great to get things I want and not worry about bills.

Then we would talk about what I might do to get a raise in salary or a promotion or even apply for other jobs that could give me what I was seeking. Of course, it was really about not just the money but feeling like my work was not valued in non-monetary ways too.

I had read back then that we have somewhere 10 and 20,000 thoughts per hour. This statistic freaked me out. Too too much thinking. In my insomniac nights (of which there were many in that period), I just could not turn off thoughts. Despite years of meditation training and practice, nothing worked.

This was a time before smartphones and early in the Internet days, but the therapist wanted me to tune out the news on TV and radio. (Probably more important today to do some tuning out, especially if you are anxious or depressed.) He suggested that I return to some print novels that I had loved earlier in life. But since most of us are online a lot (and you are online now reading this), and not everyone can afford or is willing to go into therapy, you can find websites with names like TheEmotionMachine.com and VeryWellMind.com that might get you started.

I can’t say that it did not help me, but I can’t say it was the action that pulled me out of that negative state. There were drugs, which I was opposed to at first, but seemed to help too. There were other changes in my life – some made by me, some made to my life by others.

Have you had any experience with this approach to making your life better?  Comments welcome.