week 7 revisting cognitive distortions
DESCRIPTION
week 7TRANSCRIPT
Revisiting Cognitive Distortions
Thinking Patterns and Core Beliefs
Last Week’s Homework
Cognitive Distortions?
ALL-OR-NOTHING THINKING
Thinking of things in absolute terms, like “always”, “every” or “never”
“I never do anything right EVER!”
OVERGENERALIZATION
Taking isolated cases and using them to make wide generalizations.
OVERGENERALIZATION
“She yelled at me. She’s always yelling at me. She must not like me.”
OVERGENERALIZATION
Catch yourself overgeneralizing
Say to yourself, “Just because one event happened, does not necessarilymean I am ….
Mental FilterFocusing exclusively on certain, usually negative, aspects of something while ignoring the rest, like a tiny imperfection in a piece of clothing
JUMPING TO CONCLUSIONS
Assuming something negative where there is actually no evidence to support it.
JUMPING TO CONCLUSIONS
You assume that someone is reacting negatively to you, and you don’t bother to check it out.
JUMPING TO CONCLUSIONS
“What evidence do you have to support your notion that she feels…”
mind reading – assuming the intentions of others
fortune telling – predicting how things will turn before they happen
Disqualifying the Positive
Continually “shooting down”positive experiences for arbitrary, ad hoc reasons.
Catastrophizing
Focusing on the worst possible outcome, however unlikely, or thinking that a situation is unbearable or impossible when it is really just uncomfortable
Labeling
Explaining behaviors or events,
merely by naming them; related to overgeneralization
Rather than describing the specific behavior, you assign a label to someone or yourself that puts
them in absolute and unalterable terms.
Rather than describing the specific behavior, you assign a label to someone or yourself that puts them in absolute and unalterable terms.
Personalization
Assuming you or others directly caused things
when that may not have been the case
When applied to others this is an example of blame
Emotional Reasoning
Emotional Reasoning
Making decisions and arguments based on how you feel rather than objective reality
I am inferior, a failure, a lower, not good enough, defective, don’t measure up.
I am powerless, out of control, trapped, weak and needy.
Making Should Statements
Concentrating on what you think “should” or ought to be rather than the actual situation you or
having rigid rules which you think should always apply no matter what the circumstances are
Unlovable Core Beliefs
I am unlikable, unwanted, will be rejected or abandoned, always be alone
I am different, defective, not good enough to be loved by other, a nerd