Have you ever found yourself stuck in the same negative patterns, like a hamster on a wheel, replaying the same beliefs and limitations repeatedly? If so, you’re not alone. The stories we tell ourselves—often inherited from past experiences or others’ beliefs about us—can shape our realities. But here’s the good news: you can change that story. And one powerful tool to do it? Journaling.
The Power of Our Beliefs
Psychologist Albert Ellis, the father of Rational Emotive Behavior Therapy (REBT), once said, “You largely constructed your depression. It wasn't given to you. Therefore, you can deconstruct it.” Ellis believed that we can change our lives by changing the beliefs that drive our emotions. It’s a concept central to Cognitive Behavioral Therapy (CBT), a tool therapists use to help people identify, challenge, and change their thoughts and beliefs. Limiting beliefs—those “I can’t,” “I’m not good enough,” or “I’ll never be able to”—often start in childhood or adolescence, but they don’t have to define our lives.
The DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition) even addresses how dysfunctional thoughts can impact our mental health. For example, the DSM-5 recognizes that “maladaptive beliefs,” or limiting beliefs, can fuel anxiety, depression, and even trauma responses. It’s fascinating (and intimidating) to realize how much our thoughts drive our feelings and actions. But it also means we can take control and rewrite your story using journaling to change those beliefs.
How to Rewrite Your Story: Using Journaling Step 1: Start with Awareness
The first step to rewriting your story is to become aware of the beliefs running the show. These thoughts are often so automatic that we barely notice them. This is where journaling becomes your superpower—it gives you a space to slow down, examine your thoughts, and ask: “What story am I telling myself?”
Take, for example, something like, “I’m always going to be alone.” When you write it down, you can step back and ask yourself, Is that true? Cognitive Behavioral Therapy (CBT) therapists call this cognitive restructuring, where we identify distorted thoughts and replace them with more realistic, balanced ones. And yes, you can do this on your own!
Try This:
Grab your journal and write down one limiting belief. Then ask yourself:
Where did this belief come from?
Is it true, or have I just accepted it as accurate?
What evidence do I have against this belief?
Step 2: Dig Into the Backstory
One fun (and honestly enlightening) way to tackle limiting beliefs is to write out the backstory. Ask yourself: Where did this belief come from? Maybe it’s something someone told you when you were young or a story you started telling yourself after a failure or rejection.
Psychologist Carl Rogers, known for developing Client-Centered Therapy, emphasized the importance of self-acceptance. He believed that much of our struggle comes from trying to live up to other’s expectations rather than our own. Journaling helps us unearth where our beliefs originated. Once you see the roots, you can decide whether to keep watering that plant or pull it up.
Try This:
In your journal, write the origin story of one limiting belief. Describe where it came from, how long you’ve held it, and how it’s impacted your life. Then, write a new origin story where you decide that belief must no longer be true.
Step 3: Flip the Script
This step is where we get into the fun part of rewriting. Take that limiting belief, and let’s flip it on its head. Instead of “I’ll never succeed,” try “I’m capable of growth and learning.” Instead of “I’m not good enough,” try “I’m doing my best, and that’s enough.”
Dr. Carol Dweck, who developed the growth mindset concept, has shown that our beliefs about ourselves can shape our reality. If you believe you can grow, learn, and improve, you will likely do so. Changing your mindset doesn’t mean ignoring reality; it means looking at it through a lens of possibility.
Try This:
For each limiting belief, write a new belief that counters it. Make it believable and attainable. For example:
Limiting Belief: “I’m too old to start over.”
New Belief: “It’s never too late to learn and grow.”
Step 4: Create Your New Story
Now, let’s pull it all together. Think of your life as a story, and you’re the author. How would you like the next chapter to go? Write a story in which your limiting beliefs don’t define you, where you’re brave, resilient, and open to growth. Describe what you’d do, how you’d feel, and how you’d approach challenges.
Dr. Dan Siegel, author of Mindsight, describes how “name it to tame it” can help us work through our feelings and beliefs. Writing down your new story can be a way of “taming” the limiting beliefs, acknowledging them, and then consciously choosing a different path.
Try This:
In your journal, write the “next chapter” of your story, focusing on the new beliefs you’re adopting. Let yourself imagine what life would look like if those beliefs were true.
Step 5: Reinforce and Reflect
Changing beliefs doesn’t happen overnight. It’s a process of reinforcing the new story you’re creating. This is where your journal becomes a lifelong companion. Regularly check in with yourself, ask how you’re doing with the new beliefs, and keep rewriting whenever necessary.
Try This:
At the end of each week, jot down a reflection in your journal:
What new beliefs did I reinforce this week?
How did I act differently because of them?
What challenges came up, and how did I handle them?
Why This Works: A Psychological Perspective
This " rewriting " process is essentially cognitive restructuring, a core technique in CBT. According to the DSM-5, cognitive distortions (which include limiting beliefs) contribute to many mental health issues. By challenging and changing these beliefs, we create new neural pathways in the brain, a concept known as neuroplasticity. The more we practice a new religion, the stronger those neural pathways become. Over time, we can rewire our brains to support a more positive, resilient mindset.
Remember, rewriting your story is a journey. Be patient with yourself, and don’t be discouraged if old beliefs creep back in from time to time—they’re just trying to protect you in their way. But the more you practice rewriting, the easier it becomes to see those beliefs for what they are: just words on a page. And you’re the one holding the pen.
Happy journaling—and here’s to rewriting your story, one page at a time.
Check out Journals to Healing's home page for our selection of journals: Journals Available
Continue Your Healing Journey:
Disclaimer: Journaling is a powerful tool to support your healing process. The CBT exercises in Journals to Healing journals are intended to help you analyze and reframe your thoughts as part of a personal growth journey. However, these journals do not replace therapy or professional help. If you are experiencing intense emotions or feelings beyond your control, please seek professional assistance. Resources such as the National Suicide Prevention Lifeline (988) and Crisis Text Line (Text HOME to 741741) are available 24/7 for support. Remember, reaching out for help is a strength, and healing is a process.
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