Cognitive Distortions
What is a Cognitive Distortion?
Irrational thought patterns that are exaggerated by negative thinking and feelings
Define "Personalization"
When engaging in this type of distortion, an individual will take things personally. This will cause a direct and personal reaction to everything others do or say even if it was unrelated to them. Leads to feelings of guilt, shame, and inadequacy.
Name this cognitive distortion: An employee who receives a performance review at work gets a good review but focuses on one negative comment their manager made about them during the review.
Ignoring the Good Example
What has hands, but is not flesh, bone or blood?
A clock
Pink
Define "Negative Labeling"
Negative labeling is assigning judgment to yourself or others based on one negative occurrence or incident.
Define "Emotional Reasoning"
Whatever emotion a person is feeling during this thought distortion must be true in their mind. One’s emotion is accepted as fact because all logical reasoning is blocked out. They are incorrectly assuming that the negative feeling brought out by their emotions is the only truth.
Name this cognitive distortion: You have a date with a wonderful person, but you predict that the date will go wrong. You start making assumptions about how the date will go before it even has occurred. The predictions are not based on any actual evidence.
Fortune Telling Example
The more there is the less you see.
Darkness
What does Jankie not watch?
Real people movies. Live action movies.
Why is it important to address Cognitive Distortions?
To help people challenge/change their thinking patterns
Name this cognitive distortion: 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.
"Feelings over Facts" Example
Name this cognitive distortion: You ask a colleague for help with a task you are working on. Your colleague quickly dismisses your attention and does not help you. Based on this you assume they are a selfish jerk.
Labeling Example
You hear me once, you heard me again, and then I'm gone until I am called again.
Echo
What super power did Zai wish he had?
Telekenisis
Define "Blowing things up" aka Catastrophizing
When a person fixates on the worst possible outcome and treats it as likely, even when it is not.
Name this cognitive distortion: 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.
"Setting the Bar too High" Example
What are 3 steps can you take to help with combatting cognitive distortions?
1. Validate your emotions
2. Write it out/speak it out
3. Take a minimum 15 min break
4. Use the break to do a coping skill
5. Identify the distortion
6. Build Evidence Against the distortion
7. Name an alternative thought
I'm tall when I'm young and short when I'm old. What am I?
A candle
What is Asher's favorite movie?
Dream Girls
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.
Name this cognitive distortion: 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
What are three types of coping skills you can use during a pause from distorted thinking?
Calming, physical, distraction skills.
If you have me you want to share me, if you share me you won't have me. What am I?
A secret
What is Jaleace's favorite movie?
Matilda