Definitions
You see things in black and white categories If a situation falls short of perfect, you see it as a total failure.
All-or-nothing thinking
“She’s late. It’s raining. She has hydroplaned and her car is upside down in a ditch.“
Catastrophizing
You reduce yourself or other people to a single, usually negative, characteristic or descriptor
Labeling
Cognitive distortions are ______, ______, and _______.
Cognitive distortions are irrational, unrealistic, and unhealthy.
Cognitive distortions can be corrected _______ ______.
Cognitive distortions can be corrected over time.
Name one movie Denzel Washington played in
Equalizer
Flight
Inside man
When a young woman on a diet ate a spoonful of ice cream, she told herself, ‘I’ve blown my diet completely.’
All-or-nothing Thinking
You assume that your negative emotions necessarily reflect the way things really are
Emotional Reasoning
Cognitive distortions are _______ errors in ______.
Cognitive distortions are habitual errors in thinking.
Take away the power of cognitive distortions by first ________ them.
Take away the power of cognitive distortions by first identifying them.
Name one song that Tina Turner sang
Proud Mary
A depressed salesman became terribly upset when he noticed bird dung on the windshield of his car. He told himself, ‘Just my luck! Birds are always crapping on my car!’
Overgeneralization
You tell yourself that things ought to be the way you hoped or expected them to be.
"Should" Statements
Labeling
You reduce yourself or other people to a single usually negative character.
_________ cognitive distortions by looking for shades of gray, alternative explanations, objective evidence, and positive interpretations to expand your thinking.
Reframe cognitive distortions by looking for shades of gray, alternative explanations, objective evidence, and positive interpretations to expand your thinking.
leads people to dread or assume the worst when faced with the unknown
Catastrophizing
You receive many positive comments about your presentation to a group of associates at work, but one of them says something mildly critical. You obsess about his reaction for days and ignore all the positive feedback.
Mental Filter
When people assume they know what others are thinking
Mind Reading
Most people experience cognitive distortions from time to time. But if they’re ______ often enough, they can increase ______ and _______.
Most people experience cognitive distortions from time to time. But if they’re reinforced often enough, they can increase anxiety and depression.
Create _______ to enforce the opposite of cognitive distortions.
Create affirmations to enforce the opposite of cognitive distortions.
You exaggerate the importance of your problems and shortcomings, or you minimize the importance of your desirable qualities.
Magnification
‘I feel terrified about going on airplanes, it must be very dangerous to fly.’
Emotional Reasoning
Taking things personally when they’re not connected to or caused by you at all.
Personalization
Cognitive distortions are reinforced through ________ thought, and can turn into false _______ about ourselves, others, and the world.
Cognitive distortions are reinforced through repetitive thought, and can turn into false beliefs about ourselves, others, and the world.
Eliminating cognitive distortions will all you to _____ your mind to look at the world in a _________ and _______ way.
Eliminating cognitive distortions will all you to retrain your mind to look at the world in a positive and realistic way.