Name the Cognitive Distortion (ANT)
Seeing ONLY the worst possible outcome(s) in a situation
Catastrophizing
Cognitive distortions rarely happen
False: They do happen and are completely normal. We all have irrational thoughts at times!
Attaching a negative label/title to something that isn't necessary
Labelling
"I'm so sorry you couldn't have the party outside because of the rain. It's my fault. I should have planned this better."
Personalization
"I will never be happy."
Examples: "I'm not doing the best right now and I can do things to make my situation better." "This too shall pass."
Making broad interpretations from a single or few events
Overgeneralization
Cognitive distortions are irrational thoughts, and they can influence our emotions
Absolutely, YES!
Allowing mostly your feelings to influence your behaviors, actions, etc.
Emotional Reasoning
"I'm so awkward. They probably think I'm a weirdo."
Mindreading
"I should give my friend the money because they asked for it."
Examples: "I would love to help them out, but I have things I need to buy for myself." "I can help them out with acts of service like doing their yardwork."
Having the belief that actions will influence events, people, etc. even when there no facts (or very little) to support the belief.
Jumping to Conclusions
Cognitive distortions are healthy when they are used in extreme forms (more frequently, higher intensity, etc.)
False. When we have cognitive distortions at this level & frequency, they can negatively affect our mental health and overall well-being. Also, relationships can be affected.
Having a belief that things should be a certain way
Should Statements
"If I was a better neighbor, the people next door wouldn't have moved."
Blaming
"My friend didn't text me back last night so she must be mad at me for something I did wrong."
Examples: "She didn't text me back and might be busy." "It's been less than 24 hours, I'll give her more time. After that, I can reach out again."
The belief that one is responsible for events outside of their own control
Personalization
DBT is derived from CBT
Yes! It's the foundation. CBT helps to identify and challenge negative thought patterns. DBT takes that information and a person works on acceptance and change, emotional regulation, distress tolerance, interpersonal effectiveness (ex. communicating needs clearly with others using assertive communication, etc.), and mindfulness (ex. WISE MIND)
You feel that moments of happiness, positivity, or success don't really matter. You may be a perfectionist.
Discounting the Positives
"Well.. I can't agree with that. You're absolutely wrong. Your way of doing it won't work!"
Always Being Right
"I know that I will 100% have a panic attack next week at the social outing. I'm just going to cancel my plans now."
Examples: "If I become overwhelmed, I can apply my coping skills. This could be staying for 1 hour, driving myself, use a grounding technique, and find a support buddy." "I should at least give it a try. If it becomes too overwhelming, I can leave."
Concluding the meaning of a situation/event with little to no evidence
Jumping to Conclusions
Aaron Beck was pioneered by Aaron Beck
True!
Thinking others will change to meet our needs if we try to influence them a lot or use pressure
Fallacy of Change
"Because I always mess up something, I will never be good enough to do anything."
All-or-Nothing Thinking
"I have a headache for 2 days. I definitely have a brain tumor."
Examples: "Headaches happen. If I don't feel better by tomorrow, I'll make an appointment with the doctor." "I'm under a lot of stress right now, what are some ways I can cope?"