After making the two columns, I asked Alice to look them both over and form a "balanced thought" that incorporates the truth of the first column along with the truth of the second column. In other words, re-interpreting the hot thought does not merely mean that you take a negative thought and make it into a positive one. Rather, you acknowledge the nugget of truth that is present in the thought, but also acknowledge the truth that speaks against that thought. So here is what Alice came up with for her balanced thought.
"It is possible for me to have a heart attack (given my family history), but it is unlikely at this time given my good state of health." She also reminded herself, "I do everything in my power to stay healthy, including regular physicals." I asked Alice to re-rate her anxiety after forming the balanced thought. She rated it at a 40, which is a 45 point drop from her original rating of 85.
What I just described is just a brief example of what cognitive restructuring might look like. It takes a lot of practice, and can be a quite challenge to try to do on your own without help. A Cognitive Behavioral therapist is an excellent choice to help you learn how to reinterpret your anxious thoughts in order to lower your anxiety level. You can find a therapist in your area by going to the Anxiety Disorders Association of America (ADAA) website.
*Client names and details are alterted significantly to protect confidentiality. Sometimes client examples are composites of several people for that purpose.
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