Cognitive Distortions
What are cognitive distortions?
irrational thoughts that can influence your emotions - Often subtle and difficult to recognize - Can provoke and trigger symptoms of depression
What are defense mechanisms?
Serve as a protective purpose to decrease anxiety
What is a common trait of "healthy" boundaries?
Values own opinion - Doesn't compromise values for others - Shares appropriate amount of personal information - Can communicate in an effective way
What is mindfulness?
Being aware of the present moment in a nonjudgmental manner - Being aware of your own thoughts and feelings
What is an example of self-care?
Exercise - Sleep - Journal - Get a massage - Get your nails done - Read
What is the cognitive distortion "all-or-nothing thinking"?
Thinking in black and white - Not leaving room for any grey area - Thinking in absolutes ("always" / "never" / "every")
Ex. "You are either a success or a failure"
How is the coping mechanism "denial" defined?
Attempting to ignore unacceptable realities by refusing to acknowledge them
How would you define "personal boundaries"?
The limits and rules we set for ourselves within relationships - A way to protect ourselves
What is one way you can practice mindfulness?
Meditation - Yoga - Going outside - Breathing techniques - 54321 technique -
What is an example of a positive affirmation?
I am capable - I will be successful - I am kind - I am worthy - I am confident - Today will be a good day
What is an example of catastrophizing?
A) "If I fail this test, then I will never graduate and I will be a failure"
B) "I should be working harder"
C) "My performance can either be good or bad"
A) If I fail this test, then I will never graduate and I will be a failure
Definition: Seeing only the worst possible outcomes of a situation
How is the defense mechanism "minimization" defined?
Not acknowledging the significance of one's behavior
What is a common trait of "rigid" boundaries?
Avoids intimacy and close relationships - Unlikely to ask for help - May seem detached
Which is a component of mindfulness?
A) Patience
B) Satisfaction
C) Acceptance
C) Acceptance
What does the "F" in FAST stand for?
(Interpersonal Effectiveness)
Fair
What is the cognitive distortion "fortune telling"?
Expecting a situation to turn out negatively without any evidence supporting it - Predicting the future
Ex. "I am not going to get the job"
What is an example of the defense mechanism "projection"?
A) A high school student too small to play football becomes the star long distance runner for the track team
B) A mother is told her child must repeat a grade in school, so she blames it on the teachers poor instruction
C) A student nurse imitates the nurturing behavior she observes one if her instructors using with clients
B) A mother is told her child must repeat a grade in school, so she blames it on the teachers poor instruction
How would you define "intellectual" boundaries?
These refer to thoughts and ideas - Healthy intellectual boundaries include respecting others' ideas
What is one benefit of mindfulness?
Reduced symptoms of depression and anxiety - Improved memory and focus - Improved ability to adapt to stressful situations - Improved ability to manage emotions
What does the "S" in SMART goals stand for?
Specific
What is the cognitive distortion "magical thinking"?
The belief that acts will influence unrelated situations - Thinking that our thoughts and actions influence situations out of our control
Ex. "I am a good person, so bad things shouldn't happen to me"
What is the definition of the defense mechanism "identification"?
An attempt to manage anxiety by imitating the behavior of someone feared or respected
What is a common trait of "porous" boundaries?
Overshares personal information - Has difficulty saying no - Dependent on the opinions of others - Overinvolved with others' problems
What is the 5-4-3-2-1 coping skill?
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
How do you define the "mislabeling" stress trap?
Seeing a problem where none exists