WHAT DISTORTION
AM I?
AM I?
DRAWING A BROAD CONCLUSION BASED ON A SINGLE EXPERIENCE OR CREATING A PATTERN FROM AN EXTREMELY LIMITED POOL OF DATA.
WHAT IS OVERGENERALIZING?
"I WILL NEVER BE HAPPY"
WHAT IS, "MY DEPRESSION IS PRETTY BAD RIGHT NOW BUT IT WON'T ALWAYS BE THIS WAY."
"I WORRY THAT MY ANXIETY WILL GET SO BAD I WILL HAVE A HEART ATTACK!"
WHAT IS PROBABILITY OVERESTIMATION OR CATASTROPHIZING?
"I CAN'T BELIEVE HE DIDN'T GET ME ANYTHING FOR VALENTINES DAY. I THOUGHT HE CARED ABOUT ME."
WHAT IS MIND READING?
WHAT DOES CBT STAND FOR?
YOU FOCUS ON ALL OF THE NEGATIVE ASPECTS OF SOMETHING WHILE IGNORING OR FILTERING OUT ALL OF THE POSITIVE ONES.
WHAT IS DISQUALIFYING THE POSITIVE?
"I SHOULDN'T HAVE YELLED AT MY KID. I AM SUCH A BAD MOTHER."
WHAT IS, "I LOST MY TEMPER AND REACTED POORLY" "ONE MISTAKE DOES NOT DEFINE MY ROLE AS A MOTHER."
"GEEZ, I DON'T KNOW WHAT I DID, BUT AS SOON AS I WALKED INTO THE BREAK ROOM, THE 3 PEOPLE IN THERE GOT UP AND LEFT."
WHAT IS PERSONALIZING?
"SAMSUNG PRODUCTS ARE JUNK! I BOUGHT A TV ONCE AND HAD TO RETURN IT BECAUSE IT WAS DEFECTIVE."
WHAT IS OVERGENERALIZING?
WHAT COPING STRATEGY INVOLVES BEING PRESENT?
WHAT IS MINDFULNESS?
YOU SEE THINGS IN EXTREMES WITHOUT CONSIDERING ALL THE POSSIBILITIES IN BETWEEN.
WHAT IS ALL OR NOTHING THINKING?
"I CAN'T BELIEVE I TIPPED MY GLASS OVER AT THE PARTY LAST NIGHT. EVERYONE MUST THINK I AM AN IDIOT."
WHAT IS, "I WAS EMBARRASSED ABOUT SPILLING MY DRINK BUT I BET MOST PEOPLE HAVE DONE IT. NOBODY MADE A BIG DEAL ABOUT IT AND SPILLING A DRINK DOES NOT MAKE SOMEONE AN IDIOT."
"I NEVER RECOMMEND RESTAURANTS TO PEOPLE BECAUSE I FEEL RESPONSIBLE IF THEY DON'T ENJOY THE FOOD."
WHAT IS BLAMING OR EMOTIONAL REASONING?
"I WOULDN’T HAVE TO YELL AT YOU IF YOU WOULD JUST DO WHAT I ASK!”
PASSIVELY AND REPETIVIELY THINKING ABOUT SOMETHING THAT IS CAUSING ONE DISTRESS.
WHAT IS RUMINATION?
HOLDING OTHER PEOPLE RESPONSIBLE FOR OUR FEELINGS, ACTIONS, ETC., OR ASSUMING RESPONSIBILITY FOR OTHER PEOPLE’S FEELINGS, ACTIONS, ETC.
WHAT IS BLAMING?
"I SHOULD HAVE KNOWN JILL WOULDN'T PAY ME BACK FOR THE CONCERT TICKET. I AM SUCH A SUCKER."
WHAT IS, "THERE WAS NO WAY FOR ME TO KNOW SHE WOULDN'T PAY ME BACK. I CHOSE TO TRUST HER, I LEARNED A LESSON."
"I AM A LITTLE NERVOUS ABOUT MEETING MY GIRLFRIEND'S FRIENDS TONIGHT. I GUESS THEY WILL EITHER LIKE ME OR THEY WON'T."
WHAT IS ALL OR NOTHING THINKING?
"I FEEL GUILTY FOR NOT BEING ABLE TO BABYSIT FOR MY FRIEND."
WHAT IS EMOTIONAL REASONING?
GUIDELINES, RULES OR LIMITS THAT A PERSON CREATES TO IDENTIFY FOR THEMSELVES WHAT ARE REASONABLE, SAFE AND PERMISSIBLE WAYS FOR OTHER PEOPLE TO BEHAVE AROUND THEM.
WHAT ARE BOUNDARIES?
"SHE TOTALLY BIT MY HEAD OFF LAST NIGHT. PEOPLE WHO CARE ABOUT YOU DON'T SPEAK TO YOU LIKE THAT. THIS FRIENDSHIP IS OVER."
WHAT IS, "SHE WAS OBVIOUSLY IN A BAD MOOD LAST NIGHT. I'LL GIVE HER SOME SPACE AND THEN ASK HER TO TALK TO ME ABOUT IT." "ONE MISTAKE DOESN'T MEAN THE END OF A FRIENDSHIP."
“WHY DO I HAVE TO DEAL WITH DEPRESSION AND OTHER PEOPLE GET TO LIVE THEIR LIVES WITHOUT A CARE IN THE WORLD?”
WHAT IS THE FALLACY OF FAIRNESS?
"BETTY NEVER GOES OUT WITH US AFTER WORK, SHE IS SO ANTI-SOCIAL."
WHAT IS LABELING?
OUR MOST DEEPLY HELD ASSUMPTIONS ABOUT OURSELVES, THE WORLD, AND OTHERS.
WHAT ARE CORE BELIEFS?