Defining types of negative thoughts
Define "Jumping to Conclusions"
Give one example of it.
Reaching a hasty conclusion or judging something with little or no evidence.
A person who jumps to concusions may believe that they know what others are thinking and feeling.
"She didn't say hi so she hates me"
Define "Disqualifying the positive"
Give one example of it.
Putting less emphasis on possible success, strength, or opportunity. Minimizing the importance of positive events over and focusing more on negative ones.
"They didn't really mean that"
Name 1 strategy for managing negative thoughts.
Journaling, talking to friends/family, CBT, self-compassion, mindfulness, etc...
"If this job interview doesn't work out, then I'll never be able to find something"
What type of negative thought is this?
Catastrophizing
"If this job interview doesn't work out, then I'll never be able to find something"
How can you reframe this thought?
"If this job interview doesn't work out, that would be unfortunate, but there are still many other jobs I can apply to. "
Define "Overgeneralization"
Give one example of it.
Making a very braod conclusion based on one event; taking one situation and expecting the same result to happen in all future situations.
A person who overgeneralizes may view one of a few unpleasant incidents as a never-ending pattern of defeat.
"Last time I tried that it didn't work, so it will never work for me."
Define "Labeling"
Give one example of it.
Taking one characteristic of a person and applying it to the whole person. Attributing a person's behaviours to their character or personality rather than thinking it's temporary or just for one event.
"I'm a loser"
What is 1 positive affirmation you can use to combat negative thoughts?
"I am enough"
"I am always learning"
"Everyone makes mistakes"
"I accept myself unconditionally"
"My efforts help me succeed"
"I met with ____, and she seemed a little off today. She must be angry at me."
What type of negative thought is this?
Jumping to conclusions
"I met with ____, and she seemed a little off today. She must be angry at me."
How can you reframe this thought?
What are "Should/must statements?"
Give one example.
Thinking that you are obligated to behave or act or feel a certain way. Believing that things have to be a certain way. These usually involve "should" or "must" statements.
"I should have done this."
Give one example of it.
Putting greater emphasis on possible failures, weaknesses, or threats. Exaggerating the importance of negative events over more positive ones.
"I totally messed it up for everyone"
What is cognitive restructuring?
A way of challenging and reframing negative thoughts to help form a more realistic and balanced perspective.Often utilizes Cognitive Behavioural Therapy (CBT) principles
" I can't do anything right"
What type of negative thought is this?
All-or-nothing thinking, or black-and-white thinking
" I can't do anything right"
How can you reframe this thought?
"Right now there are things that I am struggling with, but there are also things that I am able to do well"
Define "Black and White thinking"
Give one example.
Thinking in black or white; or all-or-nothing; or thinking in extremes or absolutes. Using words such as "always," "never," or "every" to describe yourself or situations.
A person with all-or-nothing thinking may belive that they need to be perfect, and any slight deviation means they are a complete failure.
"I'm a total failure."
Define "catastrophizing"
Give one example of it.
Believing in the worse case scenario of any situation. Believing something is extremely unbearable or impossible, when it is actually manageable or not as big of an issue.
"My life will be ruined"
How does self-compassion help with managing negative thoughts?
Recognizing that everyone has flaws and makes mistakes can help you restructure how you perceive yourself and your own personal journey.
"Last time it happened it went okay, but that was just a fluke and it won't happen again"
What type of negative thought is this?
Disqualification of the positive
"Last time it happened it went okay, but that was just a fluke and it won't happen again"
How can you reframe this thought?
"Last time it happened it went okay. I might have a good/okay time if I do it again."
Define "Emotional Reasoning"
Give one example of it
Believing that if you feel something is true, it must be true.
A person who reiles on emotional reasoning assumes that their emotions reflect the way things really are.
"I feel that way, so it must be true"
Define "personalization"
Give one example of it.
Also called self-blaming. Blaming yourself or thinking you're personally responsbile for a situation that you have little or no control over.
Personaliation may lead to feelings of guilt, shame, and inadequacy.
"This is all my fault."
How does mindfulness help with managing negative thoughts?
When automatic negative thoughts come up, mindfulness can help us be aware and react non-judgmentally to our own thoughts and feelings.
This can help us respond to our negative thoughts in a more constructive way.
"I'm a bad person"
What type of negative thought is this?
Labeling
"I'm a bad person."
How can you restructure this thought?
"I'm a human being who makes mistakes"
"I am more than just my mistakes and flaws"