Cognitive Distortions
What are cognitive distortions???
Ways that our mind convinces us of something that isn’t really true. These inaccurate thoughts are usually used to reinforce negative thinking or emotions — telling ourselves things that sound rational and accurate, but really only serve to keep us feeling bad about ourselves.
How do we fix cognitive distortions????
1) Identify them
2) Utilize socratic questioning
3) replace irrational thought with rational thought
What is a Primitive defense mechanism
Manners in which a person behaves or thinks in certain ways to better protect or "defend" their inner selves (their personality and self-image). Looking at how people distance themselves from full-awareness of unpleasant thoughts, feelings and behaviors.
Rationalization
Putting something into a different light or offering a different explanation for ones perceptions in the ace of a changing reality. EX- I could have won the race but the track was wet (in reality someone else was faster).
Repression
Unconscious blocking of unacceptable thoughts, feelings and impulses. example - repressed memories- accident where you nearly die and cannot remember it.
Black and White Thinking
-see things as all-or-nothing
-either good or bad
-NO middle ground
Blaming
Holding other people responsible for their emotional pain. ORRRRR blame themselves for every problem (even outside of their control).
Denial
Refusal to accept reality, acting as if a painful thought, feeling or event did not exist. Avoid dealing with painful feelings or areas in life they don't wish to admit
Intellectualization
Rather than dealing with painful associate emotions, a person might use this to distance themselves from these unacceptable impulses/behaviors/events. example- person is just given a terminal illness, instead of expressing grief and sadness, they focus on the details of all possible medical procedures.
An attempt to take back unconscious thought or behavior that is unacceptable or hurtful. example - after realizing you just insulted your partner you might spend the next hour praising them to "undo" the previous action.
Undoing
Mental Filtering
Focus on the negative events rather than on the positive outcomes of a situation. We choose to focus on what's not working. The way we perceive and interpret reality is based on a flawed negative perspective that is preventing us from seeing things clearly.
Making irrational assumptions about people and circumstances that are rarely if ever based on facts or evidence.
1) assume something will happen in the future (predictive thinking). 2) assume we know what someone else is thinking (mind reading)
What is Jumping to Conclusions
Reversion to an earlier stage of development in the face of unacceptable thoughts or impulses. EX- teenager is overwhelmed with fear/anger and might become clingy or wet the bed.
Regression
Displacement
Redirecting thoughts/feelings/impulses at one person/object but taken out on another person. example - When a man gets angry at his boss (can't express this) comes home and starts an argument with his wife.
An emphasis of a persons needs or thoughts in a manner that is respectful, direct and firm. They strike a balance where they speak up for themselves, express their opinions or needs in a respectful yet firm manner and listen when they are being spoken to.
Assertiveness
We consistently take the blame for absolutely everything that goes wrong with our life. Whenever anything doesn't work out as expected we immediately take the blame for this misfortune- irrelevant of whether or not we are responsible for the outcome.
Personalization
Control Fallacies
Distorted way of looking at how much control you have in a particular situation.
1) think that events in your life are totally beyond your control
2) Feel that you are responsible for everything, even things you could not control
Acting out
Performing an extreme behavior to express thoughts/behaviors/feelings the person feels incapable of otherwise expressing. EX- Temper tantrum, punching a wall
When a person loses track of time/thoughts/memories and finds another representation of their self in order to continue in the moment.
Dissociation
Sublimation
Channeling unacceptable impulses/thoughts/emotions into acceptable ones. example - anger issues you would focus on vigorous workouts. ALSO can be seen in humor and fantasy
Emotional Reasoning
Interpret our experience of reality based upon how we are feeling in the moment. Our mood influences how we experience the world around us.
Shoulding and Musting
When we make unrealistic and unreasonable demands on ourselves and on others. "I (you) must...I (you) should..." These put undue pressure on you, and on other people to meet your high personal standards and expectations in specific situations. It sets people up for failure!!
Projection
Misattribution of a persons undesired or unacceptable thoughts/feelings/behaviors onto another person who does not have these.
Converting unwanted or dangerous thoughts into their opposites. example - when boys who are mean to girls but in reality they have a crush on them
Reaction Formation
Counterbalancing perceived weaknesses by emphasizing strength in other areas. example - "I may not know how to cook, but I sure can do the dishes!"
Compensation