What are Cog. Distortions?
What is a Cognitive Distortion?
A "thinking error" or irrational thoughts that shape how you see the world, how you feel, and how you act.
Mind reading means you actually know what other people are thinking.
False- (It means you assume without proof.)
"Should" Statements
The belief that things "should" be a certain way.
I felt awkward at that party, therefore I am ALWAYS so awkward
Overgeneralization
"I failed, so I'm a failure."
I didn't do well this time, but that doesn't define me.
Who experiences cognitive distortions?
Anyone can experience cognitive distortions!
Only people with a mental illness experience cognitive distortions
False! Anyone and everyone can experience cognitive distortions.
Focuses on the negative of a situation and filters out the positive.
OR
Acknowledges positive but refuses to accept it. Finds excuses to turn it into a negative one.
Mental Filtering
Our team lost because of me
Personalization
"It’s all my fault my team lost the game."
One person doesn’t win or lose a game; we all played together
Are cognitive distortions always negative?
Yes, they are almost always considered negative as they skew your perspective.
Cognitive distortions are always factual statements
False! Some parts of the statement may be correct, but a cognitive distortion exaggerates or misrepresents the situation. Remember to check the facts!
Overgeneralization
Making broad, negative interpretations from a single or a few events.
I should always be perfect
"Should" Statements
"I just know I’ll fail my test tomorrow."
I don’t know what my grade will be for sure, but I can study and try my best
What do cognitive distortions cause?
Increased anxiety, depression, and lower self-esteem
All negative thoughts are cognitive distortions
False! Not every negative thought is a cognitive distortion. Look for signs that the negative thought is irrational or exaggerated that distorts your view of the situation.
Catastrophizing
Seeing only the worst possible outcomes of a situation without considering other, more likely outcomes.
I failed the science test, so I'm going to flunk out of school
Catastrophizing
"Everyone thinks I’m weird."
I don’t know what everyone thinks, but my real friends like me for who I am
How do you combat cognitive distortions?
Reframing! Identifying that what you're experiencing is a cognitive distortion and reframing the thought is so important!
Reframes should always be positive or neutral
True! Ideally, the reframe would be a neutral and realistic statement that challenges the cognitive distortion.
Personalization
Blaming yourself for events that you have no control over.
I got a lot of good feedback, but I'm focusing on only the negative feedback I got
Disqualifying the Positive
DOUBLE WHAMY! What should we do if we notice ourselves having cognitive distortions??
Identify it, take a breath, and reframe the negative thought!