Rewriting the Narrative: Using Cognitive Processing to Shift Negative Beliefs
The stories we tell ourselves shape the way we see the world—and ourselves. These inner narratives, often formed from past experiences, can become ingrained beliefs that influence how we think, feel, and respond. When those beliefs are rooted in fear, shame, or unworthiness, they can keep us stuck in patterns that no longer serve us.
But here’s the truth: you are not your thoughts, and your story is not set in stone. Through intentional practices like cognitive processing, you can begin to identify and shift the negative beliefs that hold you back—and rewrite the narrative from one of limitation to one of possibility.
What Is Cognitive Processing?
Cognitive processing is a therapeutic approach rooted in the understanding that our thoughts, beliefs, and interpretations of events significantly impact how we feel and behave. It’s especially helpful in healing trauma, working through grief, or unpacking deeply rooted emotional pain.
This practice helps you:
• Recognize unhelpful or distorted thinking patterns
• Examine the origin of core beliefs
• Develop alternative, more balanced perspectives
• Reclaim agency in how you experience yourself and the world
Common Negative Beliefs We Carry
Many of us internalize beliefs that sound like:
• I’m not enough
• I always mess things up
• No one will ever truly love me
• I should be further along by now
• My pain isn’t valid
These beliefs often come from early life experiences, trauma, or repeated messages from our environment. And even if they aren’t true, they can feel true—and that emotional weight can deeply affect our self-worth, relationships, and goals.
How to Begin Rewriting the Narrative
Shifting negative beliefs doesn’t happen overnight, but with compassion and consistency, you can begin to rewire your internal dialogue. Here’s how:
1. Identify the Story
Start by noticing when you feel triggered, stuck, or emotionally charged. Ask yourself:
• What belief is underneath this feeling?
• What story am I telling myself right now?
Writing down your thoughts can help bring unconscious beliefs to light.
2. Question Its Truth
Once the belief is named, gently examine it. Ask:
• Where did this belief come from?
• Is it true all the time, or just in certain moments?
• What evidence do I have that contradicts this belief?
You’re not trying to erase your experience—just to explore it from a place of curiosity rather than judgment.
3. Create a New, Empowering Belief
Instead of simply rejecting the old narrative, offer yourself a new one to step into. It should feel believable, grounded, and kind. For example:
• Old belief: I’m not enough.
• New belief: I am worthy as I am, and I’m allowed to grow at my own pace.
Affirmations, mantras, or journaling can help reinforce this new perspective over time.
4. Practice Compassionate Repetition
The brain learns through repetition. When negative beliefs arise, gently redirect your thoughts toward your new narrative. This isn’t about forcing positivity—it’s about offering yourself a more balanced, compassionate truth.
Mantra: My story is mine to rewrite. I choose to tell it with love and truth.
The Power of Choosing Your Story
You are not defined by your past or the beliefs you inherited. You have the power to examine, question, and reframe your inner narrative. And as you shift your beliefs, you’ll begin to notice shifts in how you show up in the world—with more courage, more clarity, and more compassion for yourself.
If this speaks to you, I invite you to listen to the Healing Energy Collective podcast episode: “Rewriting the Narrative: Using Cognitive Processing to Shift Negative Beliefs.” In the episode, I guide you through practical ways to recognize your thought patterns and begin the healing work of reclaiming your story.
What story are you ready to rewrite?