Don't use Metacognitive Therapy Tools Before You See This

Many people try to improve their mental health by working directly on their thoughts, for example, by challenging negative thinking, replacing unhelpful thoughts with positive ones, or using tools to calm themselves in the moment.

This can help, but only in the short term.

In Metacognitive Therapy (MCT), we distinguish between two systems of thinking:

1. The Cognitive System
This is where thoughts, images, and emotions appear and where we engage in worrying and excessive analyzing that usually lead us nowhere.
Most people try to “fix” things at this level by analyzing or managing what the mind produces. An example of this is when people try to prevent negative thoughts or push away negative emotions.

2. The Metacognitive System
This is how you interpret your thoughts and what you believe about your thinking: For example, how threatening thoughts feel, and how much attention you believe you should give them.

When we only try to control or change the content of our thoughts (the cognitive system), we end up reinforcing the negative cycle and potentially risk bad mental health.
Lasting change happens when we work on the metacognitive system — our relationship to the thoughts themselves.

I refer to this shift as “changing the script.”

Instead of:

Getting pulled into every thought

Trying to solve or neutralize thoughts

Or treating thoughts as problems

We learn to step back from the thinking process that keeps worry, rumination, and self-criticism going.

This video explains:

Why tools alone often don’t create lasting change

The difference between cognitive and metacognitive processing

What it means to “change the script” in everyday life

And how this shift supports long-term emotional regulation and better emotional health.

If you’re interested in MCT or want to understand a different approach to anxiety, rumination, and overthinking, this video will be helpful.