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Cognitive Distortions
All or Nothing Thinking: You see things in black or white categories. If your performance falls short of perfect, you see yourself as a total failure.
Overgeneralization: You see a single negative event as a never-ending pattern.
Mental Filter: You pick out a single negative detail and dwell on it exclusively, so that your vision of all reality becomes darkened; like the drip of ink that discolors the entire beaker of water.
Disqualifying the Positive: You reject positive experiences by insisting they ��don��t count�� for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences.
Jumping to Conclusions: You make a negative interpretation even though there are no definite facts that convincingly support your conclusions.
a. Mindreading: You arbitrarily conclude that someone is reacting negatively to you, and you don��t bother to check this out.
b. The Fortune Teller Error: You anticipate that things will turn out badly, and you feel convinced that your predication is an already established fact.
Magnification (Catastrophizing) or Minimization: You exaggerate the importance of things (such as your goof-up or someone else��s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow��s imperfections). This is also called the ��binocular trick.��
Emotional Reasoning: You assume that your negative emotion s necessarily reflect the way things really are. ��I feel it, therefore it must be true.��
��Should�� Statements: You try to motivate yourself with ��shoulds�� and ��shouldn��ts�� as if you had to be whipped and punished before you could be expected to do anything. ��Musts�� and ��oughts�� are also offenders. The emotional consequence is guilt. When you direct ��should�� statements toward others, you feel anger, frustration and resentment.
Labeling and Mislabeling: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label t yourself. ��I��m a loser.�� When someone else��s behavior rubs you the wrong way, you attach a negative label onto him. ��He��s a goddam louse.�� Mislabeling involves describing an event with language that is highly colored and emotionally loaded.
Personalization: You see yourself as the cause of some negative external event for which in fact, you were not primarily responsible.
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Testing Automatic Thoughts
Automatic Thought:
1. What is the EVIDENCE?
2. What are the ERRORS in my thinking?
3. What is the WORST that can happen? How bad is that? How likely?
4. What is the BEST that can happen?
5. What is the most REALISTIC outcome?
6. How does my thinking influence my feelings?
Summarized rational response:
PREDICTION (What will happen?):
OUTCOME (What happened?):
How accurate was your prediction?
If a negative outcome �C What could you do differently?
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