Cognitive Distortions
This distortion occurs when we think of things in absolute terms; it can also be referred to as black and white thinking.
What is all or nothing thinking?
The imposter syndrome cycle includes:
1) being presented with a new project or task
2) experiencing feelings of anxiety
3) completing a project with a brief sense of accomplishment
4) negative rationalization
5) and this.....
Increase in self-doubt or anxiety, feeling like a fraud
This cycle requires you to lay out a plan, monitor your performance, reflect on it, and use the results to improve next time.
What is the cycle of self-regulated learning
Alexis was stressed about her ECON 101 midterm, but she attended a study group with other students in her class, went to her TA’s office hours, and studied all weekend. Alexis thought she did well on the exam, but when she got it back, she saw that she received a C on the test. She decided all her hard work was useless and she would never do well in the class at all. What cognititive distortion is Alexis' falling victim to?
What is: All or nothing thinking, jumping to conclusions, or discounting the positives
This strategy can help us incorporate our thoughts, feelings, and behaviors into having a positive day, week, month, etc. This helps activate growth mindset too.
What is behavior activation?
This distortion occurs when you assign blame to yourself or to others as the rationale for something going wrong.
What is personalization or blame?
Students who struggle with imposter syndrome may be less likely to do what?
Speak up in class, ask for help, apply for opportunties
True or False: Everyone has their own individual learning style that works best for all subjects.
What is: False -
While people often think they have learning styles (visual, auditory, verbal, kinesthetic) they really just have preferences. The research does not support “learning styles”.
On his way to class, Jordan saw his friend from his intramural basketball team, Caleb. Jordan tried to wave at Caleb to get his attention, but Caleb looked at him with a frown and seemed very upset. Jordan immediately started going over what he had done to upset Caleb and remembered that in their intramural basketball game last week he missed one of his free throws and their team ended up losing the game by one point. Jordan couldn’t think of any other reason Caleb could be upset so Jordan started thinking that Caleb was clearly upset with him for missing his free throw. How could Jordan untwist this distortion?
What are: Examine the evidence, re-attribution, the double standard method
When students compare or try to "one-up" each other this is referred to as...
What are: the pain olympics?
This distortion is also referred to as fortune-telling or mind reading. This occurs when you try to assume that people will react to the situation negatively, or will automatically become a negative outcome.
What is jumping to conclusions?
There are four ways to combat imposter syndrome.
1) Remember you are qualified
2) This...
3) Consider what you can learn
4) know you are not alone
What is: recognizing what is actually true?
What are S.M.A.R.T goals?
Justice was hanging out with his boyfriend, Tyler, and their other friends and noticed that Tyler and Morgan were laughing a lot. Justice knows that Tyler and Morgan have been friends since high school and have a lot in common, but Justice started to think that maybe Tyler has a crush on Morgan. Justice started feeling jealous so he walked over to where Tyler and Morgan were sitting and started engaging in their conversation. Tyler didn’t seem to mind, but Morgan seemed upset when Justice invited himself into their conversation. That made Justice feel like maybe Tyler was cheating on him with Morgan. Justice didn’t enjoy hanging out with his boyfriend and his friends that day because all he could think about was Tyler cheating on him with Morgan. What distortions is Justice falling victim to?
A perfectionist would set impossible goals. Instead of setting something impossible, what would an striving mindset strategy be?
What are: Setting realistic goals, SMART Goals, set standards within reach
This distortion occurs when you criticize yourself using negative self-talk. Ex) "I got a 75 on my calc test so I must not be smart"
What is Emotional Reasoning?
This personality type is most common to fall into the pitfalls of imposter syndrome?
What are perfectionists?
This method of studying requires you to put your study materials away and self-test to see what subjects or ideas you can recall on your own. It helps you learn and remember things in the long run.
What is retrieval practice?
Sade had a 90-day review meeting with her boss where she was praised for her professionalism, timeliness, and flexibility. During the meeting, her boss also mentioned that she did miss an important deadline on one of her projects and her co-workers had to step up and fill in. Sade’s boss went on to explain that he understood why she missed the deadline, and it was only the one time, but the only thing Sade could focus on was that one negative comment. Sade was not able to hear or appreciate the positive reviews from her boss because the only thing she remembered from the review meeting was about her missing a deadline on one project. What would you suggest to help Sade untwist her thinking?
What are: examine the evidence, think in shades of grey, the double standard method
If you are experiencing academic challenges, which campus resource can help you with time management, study habits, and overcoming perfectionism?
What is: The UNC Learning Center
This distortion occurs when you do not recognize the accomplishments or positives in a situation, and have a tendency to only review what went wrong.
What is: Discounting the positives or mental filter
When perfection is not achieved, or imposter syndrome begins to kick in, what should you do?
What is celebrate the failure or, learning from the situation?
Writing out and organizing ideas based on how they are related is called what?
What is concept mapping?
Andrea recently received an e-mail indicating that she was not accepted to the School of Media and Journalism. Her lifelong dream is to be a news journalist, and because she was not accepted in her first year, she is telling herself she is not smart and will never reach her goals. What cognitive distortions is Andrea falling victim to?
What are: Overgeneralization, Discounting the Positives, jumping to conclusions, or emotional reasoning.
If you are experiencing imposter syndrome? What could be some helpful resources that could support mental health, growth mindset, or self-care.
What are: CAPs, Wellness Coaching, UNC Union (HeelLife)