Cognitive Distortions
"A person does not get a job they applied for and thinks, “I am failing at life. I can’t do anything right.”
Breathe deeply, take a hot bath, or massage your neck. Listen to a meditation or practice Yoga.
Relaxation
“This bench is red, but the bench over there is green. It’s warm under my jeans since I’m in the sun. It feels rough, but there aren’t any splinters. The air smells like smoke. I hear kids laughing and dogs barking.”
Describe what's around you
Hypervigilance
While a student is eating in the cafeteria, they look around and think, “Everyone thinks I am such a loser for eating alone.”
Mind-reading
Ask for strength from your supreme being.
Prayer
Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, repeat
Box breathing
Nightmares and flashbacks
Reliving the trauma
A parent of young children compares themselves to others, focusing on the times when they lose their cool and disregard their usual gentle approach.
Filtering
Take a mental blank. Go to the beach or the woods for a walk.
Vacation
"musical instruments," "ice cream flavors," "state capitols," "dog breeds"
Categories
Using drugs or alcohol to numb feelings, suppressing thoughts and feelings related to the trauma
Avoidance
They didn't say hi to me this morning, it must be something I did wrong.
Personalizing
Find purpose or blank in your daily activities.
Think of an activity you do often or can do very well, such as making coffee, locking up your office, or tuning a guitar. Go through the process step-by-step, as if you’re giving someone else instructions on how to do it.
Describe a task
I feel like I'm not going to get this job that I applied for, so it must be true.
Emotional Reasoning
Blank yourself dealing successfully with the problem, being in wise mind, and feeling accomplished when the situation is over.
Imagine
5 things I can see, hear, smell, touch, and taste, 4 things I can see, hear, smell, touch, and taste, 3 things I can see, hear, smell, touch, and taste, 2 things I can see, hear, smell, touch, and taste, and 1 thing I can see, hear, smell, touch, and taste