What are three examples of cognitive restructuring techniques?

• A. Reality testing, relaxation, journaling.
• B. Evidence gathering, cognitive reframing, and behavioral experiments to test beliefs.
• C. Hypnosis, dream analysis, free association.
• D. Psychoeducation, sleep hygiene, breathing.

Answer: (B)

Cognitive restructuring centers on changing how you think by testing evidence and reframing interpretations of events. The three examples shown—evidence gathering, cognitive reframing, and behavioral experiments to test beliefs—fit this goal well.

Evidence gathering means collecting data from real life to see whether a belief holds up. By pulling in objective information, you create a foundation to challenge automatic negative thoughts rather than accepting them at face value.

Cognitive reframing is the deliberate process of changing a distressing thought into a more balanced one. It shifts the interpretation of a situation, reducing distorted thinking and promoting more flexible conclusions.

Behavioral experiments to test beliefs involve designing small, real-world tests to see if a feared or absolute belief is accurate. For example, testing the prediction that “if I speak up, I’ll embarrass myself” by sharing a brief comment and observing the outcome. The results either confirm or disconfirm the belief, guiding a more accurate, adaptive view.

Other options blend cognitive work with relaxation, psychodynamic methods, or education, but they aren’t primarily about restructuring thoughts in the way these three techniques are.