Cognitive Distortions
this distortion occurs when people habitually think in extremes.
When you’re convinced that you’re either destined for success or doomed to failure, that the people in your life are either angelic or evil
This kind of distortion is unrealistic and often unhelpful because most of the time reality exists somewhere between the two extremes.
all-or-nothing, or black and white thinking
The belief that thoughts, actions, or emotions influence unrelated situations. "If I hadn't hoped something bad would happen to him, he wouldn't have gotten into an accident."
Magical Thinking
Write down your negative thoughts so you can see which of the cognitive distortions you're involved in. This will make it easier to think about the problem in a more positive and realistic way.
Identify the Distortion
Ask people questions to find out if your thoughts and attitudes are realistic. For example, if you believe that public speaking anxiety is abnormal and shameful, ask several friends if they ever felt nervous before they gave a talk.
The Survey Method
What building has the most stories?
The library
they reach a conclusion about one event and then incorrectly apply that conclusion across the board.
For example, you make a low score on one math test and conclude that you’re hopeless at math in general. You have a negative experience in one relationship and develop a belief that you just aren’t good at relationships at all.
Overgeneralization
Instead of acknowledging that a good outcome is the result of skill, smart choices, or determination, they assume that it must be an accident or some type of anomaly.
When people believe they have no control over their circumstances, it can reduce motivation and cultivate a sense of “learned helplessness.”
Discounting the positive
Instead of assuming that your negative thought is true, examine the actual evidence for it. For example, if you feel that you never do anything right, you could list several things you have done successfully.
Examine the Evidence
When you label yourself "inferior" or "a fool" or "a loser", ask "What is the definition of 'a fool'?" You will feel better when you see that there is no such thing as "a fool" or "a loser".
Define Terms
What has many teeth, but can't bite?
A comb
This distorted type of thinking leads people to dread or assume the worst when faced with the unknown.
Catastrophizing
statements are often used by the thinker to take on a negative view of their life.
These types of thoughts are often rooted in internalized family or cultural expectations which might not be appropriate for an individual.
Such thoughts can diminish your self-esteem and raise anxiety levels.
“Should” statements
Instead of putting yourself down in a harsh, condemning way, talk to yourself in the same compassionate way you would talk to a friend with a similar problem.
The Double-standard Method
Simply substitute language that is less colorful and emotionally loaded. This method is helpful for "should statements". Instead of telling yourself "I shouldn't have made that mistake", you can say, "It would be better if I hadn't made that mistake."
The Semantic Method
What has a spine but no bones?
A book
One of the most common errors in thinking is taking things personally when they’re not connected to or caused by you at all.
Personalization
is the false belief that your emotions are the truth — that the way you feel about a situation is a reliable indicator of reality.
While it’s important to listen to, validate, and express emotion, it’s equally important to judge reality based on rational evidence.
Emotional reasoning
Do an experiment to test the validity of your negative thoughts. For example, if, during an episode of panic, you become tenified that you're about to die of a heat attack, you could jog or run up and down several flights of stairs. This will prove that your heart is healthy and strong.
The Experimental Technique
Instead of automatically assuming that you are "bad" and blaming yourself entirely for a problem, think about the many factors that may have contributed to it. Focus on solving the problem instead of using up all your energy blaming yourself and feeling guilty.
Re-attribution
What has a bank but no money?
A river
When people assume they know what others are thinking
Mind reading
is a cognitive distortion in which people reduce themselves or other people to a single — usually negative — characteristic or descriptor, like “drunk” or “failure.”
Labeling
Although this method might sound drab, the effects can be illuminating. Instead of thinking about your problems in all-or- nothing extremes, evaluate things on a range from 1 to 100. When things don't work out as well as you hoped, think about the experience as apartral success rather than a complete failure. See what you can learn from the situation.
Thinking in Shades of Gray
List the advantages and disadvantages of a feeling (like getting angry when your plane is late), a negative thought (like "no matter how hard I try, I always screw up"), or a behavior pattern (like overeating and lying around in bed when you're depressed). You can also use the Cost-Benefit Analysis to modify a self-defeating belief such as "I must always try to beperfect".
Cost-Benefit Analysis
What has four wings but cannot fly and use the wind but does not know why?
A windmill