Cognitive Distortions
We draw broad and sweeping conclusions based on limited evidence or a single negative experience. It involves assuming that one negative event or outcome applies universally to all similar situations, people or aspects of life.
Overgeneralization
What is the first step to taking a non-judgmental stance?
Learning to notice what we judge, when we judge, and our patterns of when we might judge the most.
Often the Wise Mind can be described in other words as....
Gut feeling or intuition
Tells us WHAT to be mindful of
Thought patterns that cause people to view reality inaccurate- usually negative- ways.
Cognitive Distortions
This distorted type of thinking leads us to magnify or exaggerate the potential negative outcomes of a situation and assume the worst-care scenario when faced with the unknown. It involves dwelling on and assuming that a minor setback or difficulty will lead to catastrophic consequences.
Catastrophizing
This skill is often used in mindfulness and also meditation where we basically try to approach every person, experience, and environment as if we are seeing it for the very first time.
Beginners Mind
3 Prominent States of Mind
Rational Mind
Wise Mind
How do we practice external mindfulness?
Paying attention to our senses(Sight, smell, touch, hearing, and taste)
Intentionally notice your environment and what is around you
Observe
This distortion occurs when we habitually think in extremes. Seeing things in extreme terms without considering the shades of gray or middle ground.
Polarized Thinking
Black and white thinking or
All or Nothing thinking
Step three of taking a non-judgmental stance is replacing judgments with statements of preference. What is one example of a preference statement? (Hint: We discussed two)
"I wish..."
"I prefer..."
This portion of our mind is mood-dependent, hot-tempered, and emotion-focused.
The Emotional Mind
Why do we practice "I" statements when challenging the inner critic?
To show a kinder and more compassionate attitude towards yourself.
Sometimes they're directed towards ourselves and sometimes they're directed outwards towards other people or situation with might encounter.
Judgments
The tendency to selectively focus on and emphasize certain aspects of a situation while ignoring or discounting other relevant informations.
What is the Mindfulness Slogan?
"Paying attention, on purpose, without judgment."
This side of our minds is rational, calm, task-focused, and calculated.
The Rational Mind
What is the purpose of a HOW skill?
Tells us HOW to practice mindfulness
This doesn't mean "not having judgements," but rather, just noticing judgments as they come up, and doing our best to let them go.
Non-judgmentally
When we assume excessive personal responsibility or blame from events or situations that are beyond one's control. It involves attributing negative outcomes or external events to oneself without considering one's contributing factors.
Personalization
Why is our brain wired to make automatic judgments about others' behaviors?
So that we can move through the world without spending much time or energy in understanding everything we see.
The mental middle ground, where we are able to see the value of both our emotions, and logic in any given experience, and make decisions in a clear and healthy way
The Wise Mind
What does it mean to personality your critic?
Assign a character to your inner critic
Involves basing the truth or validity of a belief on one's emotions or subjective feelings other than objective evidence or facts.
Emotional Reasoning