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