Definitions
What are cognitive distortions?
Constant negative or biased thinking that is often irrational or inaccurate
Give an example of labelling.
Labeling is assigning names or identities to ourselves or other people.
Example: "That person is so stupid"
Jim was walking down the street and saw someone frown at him. Jim proceeded to think that he did something wrong to make that person frown.
What was the irrational thought?
The irrational thought was assuming that the person was frowning because of him.
This is an example of personalization which is taking accountability for something that is not our fault.
Jack was explaining to his dad about what happened at the baseball game. Jack was mad at himself for making a mistake, which resulted in the other team making a home run. Jack's dad starting giving Jack advice on what he should have done instead. This started making Jack upset as he only felt worse about himself.
What cognitive distortion is this?
This is an example of should statements.
Should statements often bring up guilt and shame as there was a "right" way to do something. These statement often affect our self-esteem.
Our emotions are connected to our thoughts.
True.
According to the cognitive model, our thoughts influence our emotions. Thus, changing our thoughts can influence our emotions.
What does CBT stand for?
Cognitive Behavioral Therapy
Reframe the negative thought:
"I am all alone in the world."
"I have many people who care about me."
Danielle and her partner just broke up. Danielle is super upset and believes that the breakup is her fault. Danielle now tells herself that she needs to be alone forever as she is obviously horrible at relationships.
What is the irrational thought?
The irrational thought is that Danielle is bad at relationships because of a negative experience with one relationship. This is an example of overgeneralization.
Suzy got many great gifts for their birthday. Suzy did notice that they didn't get a gift that they asked for. So in response, Suzy thought it was a horrible birthday and was very unhappy. Suzy never has a good birthday.
What cognitive distortion is this?
All-or-nothing thinking.
This type of thinking makes it hard to see anything in the middle. Suzy could still be disappointed with not receiving a gift they asked for but instead decided the whole birthday was a negative experience.
There is no way to change our thought pattern. We just have to accept it and live with it.
False.
Reframing is a way to help change our thought pattern into something more positive, factual, and beneficial.
Define the cognitive distortion mental filtering (disqualifying the positive).
Mental filtering/Disqualifying the positive is only noticing the negative events (experiences, emotions, etc.) in our lives and discounting the positive.
Reframe the negative thought:
"I am lazy."
Example:
"I am a hard worker, especially when I am feeling well. I will give myself grace when I am struggling mentally or physically."
Alan is really good at sports. His passion is to play for the school football team but the team has already been picked. Instead, Alan has been chosen by one of the coaches to represent his school in the 100-meter-dash for the track team. He reluctantly agrees but does not think he is good enough for running. He also doubts he is good enough at football now.
Alan worries that people at his school, particularly the football and track teams, are making fun of him because he isn't on the football team as he feels he should be.
The irrational thought could be one of the following:
- "Alan isn't good enough for running"
- "Alan isn't good enough at football"
- "people are making fun of him because he is on the football team"
Matt always expects the worst. He decided his teacher thought he was stupid just because she didn't call on him in math class. Even though his teacher never said this, Matt believes this is true.
What category of cognitive distortion does this example fall under?
The cognitive distortion is mind reading.
Matt is assuming that he knows what people think of him even though they have never said that to him.
Our emotions and thoughts are always facts.
False.
Sometimes our emotions and thoughts tell us inaccurate statements. It is important to identify which thoughts and emotions are rational and irrational.
What are the two cognitive distortions, and their definitions, that fit under the category "Jumping to Conclusions"?
1) Mind Reading - Assuming we know what other people are thinking
AND
2) Fortune Telling - Predicting the future
Give an example of personalization and then reframe it.
Personalization is blaming yourself or taking responsibility for something that wasn't completely your fault.
Example: "I am a burden to my friends and family because of my mental health struggles"
Reframe: "My family and friends love and support me while understanding that this is a difficult time"
Sophia has been feeling really down lately and just failed an important end-of-year exam. She has missed a lot of school resulting in missing assignments and feeling unprepared for tests/quizzes. Her teachers regularly gave her incompletes as a result.
Her teachers have told her throughout the year they were available to give her additional help after school, arranged for tutoring with peers, and that she "can do better if she tries."
Sophia feels like no one likes her and everyone hates her. Sophia also thinks she is stupid and will never be successful.
The irrational thought is:
"Sophia feels like no one likes her and everyone hates her. Sophia also thinks she is stupid and will never be successful."
Stacy is extremely nervous about her upcoming geography test. Stacy thinks “If I fail this test, I will never pass school, and I will be a total failure in life."
What cognitive distortion is this scenario an example of?
Catastrophizing
Research shows that cognitive distortions can worsen depression and anxiety.
True.
Cognitive distortions have to do with the way we think. If we constantly have negative thoughts about ourselves and the world we live in, the negative thoughts are bound to have an effect on our mental health. Because of this, it is super important to identify those irrational thoughts and reframe them in order to change our emotions and behaviors.
What is the cognitive model?
Experiences --> Thoughts --> Emotions --> Behaviors/Actions
Name 3 different questions to ask yourself when facing with an irrational thought.
Questions can include, but are not limited to:
- Is this thought rational or irrational?
- What evidence do I have to support this statement?
- Is there an example that proves this statement isn't true?
- Does this thought match any cognitive distortions?
- Is there a way to reframe this thought?
You give a speech at school that your teacher said was really good. However, you feel miserable because you noticed you made a mistake. Now, you believe you failed the assignment because you made a mistake. You're also embarrassed because everyone heard you make an error. Later, at lunch, no one even remembers that you made a mistake.
Identify the irrational thought.
Bonus Points!! - What type of cognitive distortion is this?
The irrational thought is that a small mistake led to you failing an assignment. Even though no one remember recognizes the mistake, you believe everyone heard the mistake and continues to talk about it.
This is an example of catastrophizing.
Dan asked John for money. John thought about it as Dan is his good friend. After thinking about it, John said no to Dan as John is saving up for a new computer. Dan was super upset and got mad at John. John now feels guilty and believes that he is a horrible friend so he must be a bad friend to everyone.
What cognitive distortion is this?
John is using emotional reasoning in this scenario.
Emotional reasoning is belief that our emotions are fact. In this scenario, John is feeling guilty which makes him think he is a bad friend. In reality, John had a right to say no to Dan.
The first step in changing your thought pattern is reframing the irrational thought.
False.
The first step in changing in your thought pattern is noticing your emotion and the thoughts that caused that emotion. Until we are able to notice the emotion/irrational thought, we cannot reframe it.