Cognitive Distortions
What is a Cognitive Distortion?
Irrational thought patterns that are exaggerated by negative thinking and feelings
"If we don't succeed completely, we've failed."
All-or-nothing thinking (a.k.a. Black and white thinking) Example
I can’t believe I dropped that pass. I should always give 100 percent. There’s no excuse, I should be better than that.
I am doing my best. My teammates can help us win, too. I can learn from this and do better next time.
I'm everywhere and a part of everyone. I am at the end of space and time and existence itself. What am I?
The letter "E"
What book holds the record for the fastest selling book in history?
Harry Potter and the Deathly Hallows
What does it mean to reframe your thoughts?
Identify, challenge negative thoughts, check the facts...etc.
My friend canceled our plans last minute. "She must be upset with me about something I said last week."
Personalization Example
I feel really anxious, my decision must be wrong.
Just because I am anxious, it doesn't mean I made the wrong choice. I thought through my options to make the best decision with the information I have.
You see a boat filled with people. It has not sunk, but when you look again you don’t see a single person on the boat. Why?
All the people were married.
When was the first iPod released? How many ants are on earth?
2001
Why is it important to address Cognitive Distortions?
To help people challenge/change their thinking patterns
You might feel lonely because at this moment you are by yourself and your friends are off doing something fun. However, from this feeling, you assume no one loves you or wants to be around you.
Emotional Reasoning Example
My boss wants to have a meeting first thing tomorrow; I must be getting fired.
There is no indication that I have done something wrong, so this meeting could be about anything.
I have keys, but no locks. I have space, but no rooms. You can enter, but you can’t go outside. What am I?
A keyboard.
Which country produces the most tea?
Define "Jumping to Conclusions"
There are two types for this distortion, Minding Reading and Fortune Telling. Both consist of jumping to conclusions and making assumptions that are not based on any actual evidence.
A student receives a bad grade on one exam, based on this they think they are stupid and a failure and believe that in all future exams they will get a bad grade as well.
Overgeneralization Example
I completed some of my assignment, so I will get some credit. This assignment is only part of my grade. I can also make up the work. This assignment will not matter at the end of the term.
This belongs to you, but everyone else uses it.
Your name.
Which shoe did Cinderella leave behind at the ball?
Left
Define "Overgeneralization"
Overgeneralization thinking occurs when a person focuses on a single event that occurred and makes a conclusion based on this single piece of negative evidence.
When you are spending time with a friend, but they seem distracted or uninterested. You automatically jump to the conclusion that it has something to do with you.
Mind Reading Example
I am working on a group project at school. Everybody is working on their separate parts of the project, and we agreed to meet today with our completed parts done to review. We show up for our group meeting and a couple members only have part of the assignment done. They instead explain what they are working on.
People are working on the project in their own time. Some of the group members are staying after school for help. Some are working at home. We are all working on the project in our own way and are committed to completing the project as a group.
I walked out in the rain with nothing to cover me, and not a single hair gets wet. How is it possible?
I'm bald.
Which city is “101 Dalmatians” set in?
London