Thinking Errors
You score two goals in a soccer game but all you can think about is the shot you missed.
Ignoring the Good.
If I don't get an A on every test, I'm not smart.
Setting the Bar Too High
T or F: One of the five rules to rational thinking is...
Are your thoughts based on subjective reality/feelings?
False - Objective reality and facts
What is an activating event?
any situation or experience that happens in your life, good or bad.
True or False: If your awareness about an event is not accurate, your beliefs and consequences will probably be rational.
You get a stain in your new shoes and you think they're ruined and can't be worn anymore.
Blowing Things Up.
When your basketball team loses a game, you think it's entirely your fault.
Self-blaming
T or F: One of the five rules to rational thinking is...
Are your thoughts helping protect your life and health?
True
Consequences are emotional or behavioral outcomes of an activating event. Give an example of an EMOTIONAL consequence
Anger, sadness, etc...
What do you do if you catch yourself using distorted thinking?
Challenge your thoughts and replace them with undistorted, rational beliefs that meet the requirement for the five rules of rational thinking.
I know if I ask her on a date, she is going to say no.
Fortune Telling
"I feel like I'm a bad friend, so I must be a bad friend."
Feelings as Facts
T or F: One of the five rules to rational thinking is...
Are your thoughts helping to reach short term solutions?
False - achieve your short- and long- term goals
Helps you take an objective look at a situation.
Making sure you are seeing things the way they really are, based on direct knowledge rather than assumptions.
What does it mean to challenge your beliefs?
Ensure your beliefs are objective and rational
Emma didn't invite me to her party. I bet she thinks I'm weird.
Mind Reading
T or F: One of the five rules to rational thinking is...
Are your thoughts helping to keep you out of conflict with others?
True
Consequences are emotional or behavioral outcomes of an activating event. Give an example of a BEHAVIORAL consequence.
Yelling, fighting, substance abuse, law breaking behaviors
What does it mean to examine your choices?
Make sure your choices will result in consequences that are consistent with your short- and long-term goals/interests.
I'm so stupid. Everything I say is dumb.
Negative Labeling
What is the definition of a thinking error?
Thinking errors, commonly known as cognitive distortions, are irrational beliefs that contribute to uncomfortable emotions and unwanted behavior.
T or F: One of the five rules to rational thinking is...
Are your thoughts leading you to feel the way others want you to feel?
False - leading you to feel the way you want to feel, without substance abuse, criminal lifestyle activities, or other harmful, self-defeating behaviors.
B stands for Beliefs. What are beliefs?
Ideas about the world around you and how it operates
Expectations of other people
Assumptions you make about other people's thoughts and feelings
What is right/wrong or good/bad
What does it mean to check your perceptions?
Make sure you are seeing things as they really are, rather than jumping to conclusions based on inaccurate assumptions or limited information.