Theory
What are Automatic Negative Thoughts?
"You're a Junkie!"
What is Mislabeling?
"Mislabeling involves describing an event with language that is highly colored and emotionally loaded."
This can be useful with black and white thinking by thinking between the two. Instead of thinking "If I don't win I'm a failure." You can replace it with, "I improved on my skills/technique/time since last time I competed."
What is Thinking in Shades of Grey?
First things first, you gotta name it!
What is Identify the Distortion?
CBT states that these three things have the ability to influence one another in a reciprocal manner.
What are thoughts, behaviors and emotions?
"If you ain't first you're last." - Ricky Bobby Talledega Nights
What is Black and White or All or Nothing Thinking?
While scrolling on social media. "I should be at school right now. Why am I wasting time on social media? I should be doing dishes or laundry etc."
What are should statements?
You try to motivate yourself with should/shouldn't as though you require punishment/beratement. This may lead to feelings of guilt/shame.
Share your thought with other people and see how they weigh in. How many people share that thought? How many people disagree?
What is the Survey Method?
Let's get scientific! Work like Einstein, Marie Curie, Pavlov and Skinner to test your thought.
What is the Experimental Technique?
A person’s most central ideas about themselves, others, and the world
What is a core belief?
"I was in recovery for 2 years before I relapsed, I'm such a failure."
What is Mental Filter and Labeling/Mislabeling?
Mental filter- Pick out a single negative detail and swell on it exclusively.
Labeling/Mislabeling- Extreme form of overgeneralization attaching a negative label to the error.
After ending an unhealthy relationship. "I'm terrible at relationships, I'm not cut out for a healthy relationship."
What is Overgeneralization?
You see a single negative event as a never-ending pattern of defeat.
Think about what you would say to a friend or loved one if they shared the same troubling/distorted thought with you. You might treat them with more compassion/less critical than you do yourself.
What is the Double Standard Method?
What is Define the Terms?
This ancient philosopher create a method or "disciplined questioning" that can be utilized to challenge are thoughts.
Who is Socrates? (Socratic Questioning)
My parents' divorce is my fault.
What is personalization?
"You see yourself as the cause of some negative external event for which, in fact, you were not primarily responsible."
What is mind-reading?
You arbitrarily conclude that someone is reacting negatively to you and don't bother to check it out.
You might want to pull out the scales so you can measure the pros and cons of your thought or emotion.
What is Cost/Benefit Analysis?
Take a note from Sherlock and Watson and use this technique to determine whether your thought is based in fact or fiction.
What is Examine the Evidence?
Maintaining this can allow us to identify triggers, our thought patterns, uncover core beliefs and alternative ways of thinking.
What is a thought log or journal?
"I can't believe I made that mistake! Jackson would never make a mistake like that because they're so smart!"
What is magnification/minimization (the Binocular Effect)?
"You exaggerate the importance of things, or inappropriately shrink things until they appear tiny."
You meet someone who you would like to get to know more. "They're so cool. They're too cool for me. They'd never want to hang out with me."
What is the Fortune Teller Error?
You anticipate that things will turn out badly and feel convinced that your prediction is an already established fact.
Instead of personalizing something and making it all your fault spread the responsibility around and think about what other factors could have been at play!
What is the Re-attribution method?
Let's get Shakespearean and find new language! Look for less colorful words that don't create such strong emotions.
What is the Semantic Method?