Cognitive Distortions
You look at things in absolute black and white categories. There is no grey area.
What is All or Nothing Thinking?
You identify with your shortcomings. Instead of saying, “I made a mistake,” you tell yourself, “I’m a jerk, “a fool,” or “a loser”.
What is Labeling?
I received an A- on an exam when I am typically used to receiving A+ grades only, I feel like a failure.
I didn’t do as well on the exam as I had hoped. But an A- is still a really good grade and I am grateful for it.
I blame my significant other for the relationship issues we experienced. Why am I always treated this way, only if they put more effort into our relationship and they change it would be better.
A relationship takes two people to make it work. I am equally responsible for any issues we may have. I should take accountability and use effective communications skills to move forward in a positive manner.
Name two healthy coping skills.
Journaling, meditation, going for a walk, cooking, riding a bike, flying a kite, hanging out with good friends/family, reading, fun activity, sports, listening to music, art project, sewing, crafting, loving on a pet, quiet time, doing something you love.
This is when we see a single negative event as a part of a never-ending streak of failure. We use words like "always," "never," and "everybody".
What is Overgeneralization?
This is when we anticipate that things will turn out badly and act as if they already turned out that way.
What is Fortune Telling?
I received my employee performance review but I can’t stop thinking about one negative comment my manager made about me.
Although I was lacking in one area of my performance review, I performed well in other aspects of my job and my manager did praise me for my great work ethic.
At work, I didn’t agree with the way a task was being performed by a colleague. I told them the right way to do it and I don’t know why they wouldn’t listen to me. I know I am right and it should be done my way.
Maybe my way isn’t the best way to perform the task. I don’t really know which method is better until I try it for myself. Maybe we can go with their method this time and see how it works out.
Why are coping skills important to our well- being?
What does create a sense of calmness, builds confidence, attains inner peace, and help us reduce stress.
This happens when we blow a negative event out of proportion.
What is Magnification/Catastrophizing?
You blame yourself or other person for something you weren’t entirely responsible for, or you blame other people and overlook ways that your own attitudes and behavior might contribute to a problem.
What is Blame, Other Blame?
I received a good mark on my assignment, but it’s probably a mistake. I’m pretty sure it was just luck or fluke, I don’t normally get good grades.
I received a good mark on my assignment. I am grateful to receive this grade and am proud of what I accomplished.
I should stop being lazy and exercise today.
I would prefer to exercise today. But I’m not feeling up for it today. If I don’t exercise today, I can exercise the next day.
What is a awareness practice that can help you calm your body and mind?
What is deep breathing (4 square breathing), meditation, grounding exercise, (name 5 things that are specific color) etc.
You dwell on the negatives and ignore the positives.
What is Mental Filter?
This is when we look at our strengths and trivialize them. You shrink their importance.
I made a mistake with scheduling, I feel like such a failure. I can't believe I did that! I shouldn't have missed the appointment.
Bummer, I made a mistake in scheduling. I'm glad I caught it and was able to move things around.
My partner and I show up late to a dinner party at a friend’s. When we arrived, it seemed like everyone was mad and not having a good time because we showed up late. I should have made us leave earlier so this wouldn’t have happened.
Even though we were late to the dinner party, I cannot control how people feel if they aren’t having a good time. There could be other factors that contributed to people not enjoying the party before I arrived.
Name some of your favorite coping skills. Teach your favorite coping skills to your friends/family.
various answers.
This is when we conclude that someone is acting negatively towards us without checking it out or seeking other evidence.
What is Mind Reading?
You criticize yourself or other people with “Shoulds” or “Shouldn’t”, “Musts, “Oughts”, “Have tos” are similar offenders.
What is Should Statements?
I’m going to have a bad day today.
Today may have some challenges, but I will overcome them and have a good day.
I feel alone and uncared for because my parent does not want to spend time with me and instead is working overtime.
My parent is
My parent is working overtime because they need extra money for the holiday season. Not because they do not care for me. Usually, when they are not busy they will spend time with me.
Journaling and talking to someone about how you feel is this type of coping skill
Emotional awareness.