Cognitive Distortions
Nothing every goes the way I want it to
Overgeneralizing or polarization?
Overgeneralizing
I will never find a place to live.
It is going to be hard to find a place to live. I need to ask for help. I probably won't find the perfect place at first.
Everybody hates me
Irrational
Lonely
Feeling. What is a thought you have when you feel lonely?
What does CBT stand for?
Cognitive Behavior Therapy
I'm a loser and can't do anything right.
Black and white thinking, discounting the positive or labeling?
Labeling Black and white thinking
No one loves me.
It feels like no one loves me. I'm lonely right now.
I am so mad!
Can be rational.
I'm so sad; how could this happen?
Thought. What is the feeling?
Can CBT be self-directed
Yes, self-directed CBT can be very effective
It's all my mom's fault. If she had been more loving when I was a child...
Catastrophizing or blaming?
Blaming
Katie didn't say hi to me this morning, she doesn't like me.
Not rational. What other reasons might she not say hi?
I'm going to punch someone in the face.
Thought. What feeling is behind this thought?
What is the purpose of CBT
Cognitive behavioral therapy (CBT) is a talking therapy that can help you manage your problems by changing the way you think and behave.
I should have never made that phone call
"should" statement or personalization?
Should statements
It feels like I have nothing to live for.
Closer to rational. It recognizes that this is a feeling and not a fact. Feelings change!
Frustrated
Feeling. What would a thought be that goes with this feeling?
What mental health issues is CBT most effective for treating?
Anxiety and Depression
I am going to loose my job and then my housing and I will be homeless
Predicting the future, emotional reasoning or jumping to conclusions?
Jumping to conclusions, predicting the future
My girlfriend is going to break up with me because we had a fight.
Not rational. Healthy relationships fight. What is the bit of truth in this thought?
I am worthless.
Thought. What is the feeling behind this thought?
What are some effective CBT techniques
Journaling, relaxation and deep breathing exercises, ABC worksheet