Boundaries
This type of boundary allows people to respect both their own needs and the needs of others.
healthy boundaries
Wanting to do your best while accepting that mistakes happen is an example of this.
healthy high standards
After making one mistake during a presentation, Mia thinks, “I completely failed.” This is an example of this distortion.
all-or-nothing thinking
A person recognizes that they cannot accomplish everything alone. Rather than viewing asking for help as weakness, they seek input from others and share responsibilities. What interpersonal value are they practicing?
Collaboration
Someone feels nervous before giving a presentation and slowly inhales through their nose and exhales through their mouth. They are using this coping skill.
deep breathing
This type of boundary makes it difficult to say “no” because you worry about disappointing others.
porous boundaries
Believing that anything less than perfect is a failure is called this.
perfectionism
After one bad experience, believing the same thing will always happen is this distortion.
overgeneralization
This value includes keeping promises, completing commitments, and admitting when you’ve made a mistake.
responsibility
This technique helps you notice the difference between feeling tense and feeling relaxed throughout your body.
progressive muscle relaxation
A person declines an invitation because they need time to recharge, even though they enjoy spending time with the person.
Healthy boundaries
An employee spends hours working on a presentation for their job. Even after completing it, they continue making small changes because they worry it isn't good enough. They stay up late reviewing every detail, despite having other responsibilities. When their supervisor compliments their work, they dismiss the praise and focus on one small mistake they made.
perfectionism
Failing one test and believing you’ll fail every future test is an example of this.
overgeneralization
Someone realizes they've spent years pursuing a career to satisfy their family's expectations. They begin exploring what actually brings them fulfillment. What personal value are they trying to develop?
authenticity
After thinking, “Everyone hates me,” a person asks, “What evidence do I actually have?” They are using this coping skill.
challenging irrational thoughts
A person chooses not to discuss a sensitive topic with a relative who has repeatedly dismissed their feelings.
healthy emotional boundaries
A person checks their work several times before submitting it because accuracy is important in their profession.
High Standards, if checking is proportionate to the consequences of errors
The boss gives ten compliments and one suggestion for improvement. The worker only remembers the criticism. This is an example of this distortion.
mental filtering
This involves communicating your thoughts, feelings, beliefs, and personality through words, actions, creativity, or appearance.
Self expression
During a panic attack, someone names five things they see, four they can touch, three they hear, two they smell, and one they taste. They are using this coping skill.
5 Senses Grounding Technique
Scenario: Two people feel uncomfortable when their partners spend time with certain friends.
Person A says, "I don't want you spending time with those people. If you respect me, you'll stop seeing them."
Person B says, "I feel uncomfortable with how I'm treated when we're around those friends. I'm going to stop attending those gatherings, but I understand you can make your own decisions."
Question: What is the fundamental difference between these two approaches?
Answer: Person A attempts to control another person's choices, while Person B establishes a boundary around their own participation and behavior.
Someone appears highly motivated and successful, but their primary motivation is preventing others from discovering their perceived inadequacy.
Fear of Failure / Perfectionism
This cognitive distortion is like looking through a camera lens that only captures mistakes while cropping out successes.
mental filtering
A person recognizes that becoming healthier may require abandoning familiar habits, tolerating discomfort, accepting uncertainty, and challenging parts of their identity that once provided security. What are they prioritizing?
growth
This coping skill involves picturing a calm, peaceful place in your mind to reduce stress.
imagery