Cognitive Distortions
I got one low score on my evaluation so I'm a failure
I got one low score and several high scores on my evaluation. We all have strengths and weaknesses. This is an opportunity for growth.
I'm a loser and can't do anything right.
Labeling Black and white thinking
No one loves me.
It feels like no one loves me. I'm lonely right now. I can identify family and friends who love me.
In the Positive Psychology unit, we talked about the difference between the medical model and the new field of positive psychology. They differ because:
Medical model focuses on "problems" and "fixing." Positive psychology is strengths based.
I feel nervous around this food so it must be bad
Emotional reasoning, "must"ing
I can't do this anymore.
It's so hard right now. I have managed difficult situations in the past. I can use supports and coping skills to manage this experience.
I'm going to lose my mind
Thought. What feeling is behind this thought?
What is the premise of CBT
Thought impact feelings which impact behaviors; they are all connected
He said I was pretty but that doesn't count because he flatters everyone
Minimization, mental filter
It won't ever change, why even bother?
It is frustrating how hard it is to get where I want to go. Small steps lead to big change. I can notice differences between where I was before and where I am now; therefore, it is plausible things will be different in the future.
It feels like this is going to last forever
Closer to rational. It recognizes that this is a feeling and not a fact. Feelings change!
Core beliefs are:
Deeply ingrained beliefs about ourselves, the world, and the future that impact our thoughts, feelings, and behaviors
I am going to loose my job and then my housing and I will be homeless.
Jumping to conclusions, predicting the future, catastrophizatin
Everyone thinks I am stupid.
It feels like people are judging me. I may have done a stupid thing but that does not make me stupid. Everyone makes mistakes.
Key features needed to integrate a new behavior:
Be SPECIFIC; identify steps needed; identify barriers; identify where/when/with who; identify why this behavior is important to you