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ALL OR NOTHING- BLACK OR WHITE THINKING
• Cannot tolerate anything less than perfection.
• No gray areas• A setback is a
complete failure• If you are angry with
me, you hate me.
OVERGENERALIZING
• A single negative event is seen as a never-ending pattern of defeat.
• If the morning begins badly, the whole day is ruined.
• If one apple is bad, the whole box is rotten.
DWELLING ON THE NEGATIVE
• And ignoring the positive.
• Don’t even HEAR the positives.
• If we have a constructive assessment which is 90% positive and 10% negative we only see or hear the negative,
DISQUALIFYING THE POSITIVE
• We insist our positive qualities or accomplishments don’t count.
• We have succeeded many times but we only remember the failure which dominates our mind.
JUMPING TO CONCLUSIONS
• We think we can read people’s minds and conclude they are thinking badly of us.
• We think things will turn out badly even when there is absolutely no reason to think so.
MAGNIFYING OR MINIMIZING
• We blow up certain things and shrink others.
• Usually it is the negatives that get blown up and the positives that shrink either in ourselves and others.
EMOTIONAL REASONING
• We judge from our feelings.”I feel like an idiot therefore I must be one.”
• “I feel terrible this morning, so I must look terrible and everyone can see it.”
• “If I feel it it must be true”
MAKING “SHOULD” STATEMENTS
• We criticize ourselves and others with words like “should” and “shouldn’t”
• This creates unnecessary guilt and resentment.
LABELING AND MISLABELING
• Instead of saying “I made a mistake” or “You forgot to lock the door”, we say:
• “I never do anything right” or “You are such an idiot”
PERSONALIZING AND BLAMING
• We either blame ourselves for something we were not really responsible for , or we blame other people when our own attitude and behavior might have contributed to the problem.
OUR THOUGHTS OFTEN DETERMINE OUR MOODS
• These Cognitive Distortions cause us to become angry and lose our motivation.
• WE CAN UNTWIST OUR THINKING
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