Cognitive Distortions 1
When you only focus on the negative.
Filtering
-Give an example
Either or, all or nothing, this or that.
Polarized thinking/black-and-white thinking
-Give an example
Assuming everything is going to be like a past experience.
Overgeneralization
-Give an example
What is fact-checking?
When you view statements that either you say to yourself or others say to you and determine whether those statements are "a fact or an opinion".
EX:
"I will fail this program": Opinion
"I care about myself": Fact
What does CBT stand for?
Cognitive Behavioral Therapy (CBT)
This distortion can occur in two types of ways: mind reading and fortune telling.
Jumping to conclusions
- Mind reading: assuming what people are thinking about you with no real evidence.
- Fortune telling: assuming things will turn out the absolute worst before they even occur.
-Give an example
What is blaming?
When one blames someone for all of their emotional problems. However, one can also feel the complete opposite and feel as if they are to blame for all of their problems
-Give an example
When one believes that everything is their fault, regardless of the situation.
Personalization
-Give an example
Things you write down a situation, automatic thought, automatic feeling, outcome, etc...
Dysfunctional thought logs
-Give an example on when to use them
What are the four components of the cognitive model, in sequential order
Situation -> thought -> emotion -> behavior
What are "Shoulds"?
When you have rules, expectations, or standards of how yourself or others should and should not behave.
-Give an example
Being wrong is considered to be unthinkable, one who is experiencing “always being right” will go through great lengths to show they are the ones who are in fact right.
-Give an example
When one believes the absolute worst will happen or has already occurred based off of a situation that is not nearly as severe as one may think it is; what are the two types of this distortion?
Catastrophizing
- Magnifying and minimizing
-Give an example
Each person in the group must answer the following:
What did you enjoy most about my CBT groups?
What did you like least about my CBT groups?
How could I improve?
What did I do well on?
HONEST FEEDBACK :)
What is the positive coping mechanism called when you inhale through your nose, hold, then exhale out your mouth; repeatedly do this during uncomfortable situations.
Deep breathing
When one generalizes one or two qualities into a negative judgment about themselves or about another person.
Global labeling/mislabeling
-Give an example
When one believes that if they “feel the way they feel” then it must be true. Essentially, if a person is feeling a type of way then they will believe that is the truth.
Emotional reasoning
-Give an example
The notion that our happiness is a result of others; meaning the only way to make ourselves happy is to get those around us to shape and change into the people we want them to be; believe that if we pressure/encourage someone enough that they will change to how we want them to be, act, or behave.
Fallacy of change
-Give an example
This positive coping mechanism you tense a muscle group and hold your breath while doing so.
Progressive Muscle Relaxation training
What is a core belief, how does it work - Give an example
Core beliefs are deeply held beliefs that influence how we interpret our experiences.
EX:....
What are control fallacies and how many types are there?
Control fallacies are when you tend to feel controlled or wanting to be in constant control of everything.
-external and internal
-Give an example
When you believe that life will be fair at every twist and turn, having the expectation for everything in life to go your way-which is unrealistic and only lead to disappointment, discontentment, and resentment.
-Give an example
The false belief that a person’s self-denial or sacrifice will pay off; if a person who sacrifices the most and works the hardest but doesn’t receive the largest pay off will begin to feel bitter and resentful.
Heaven's reward fallacy
-Give an example
What are the six types of Socratic questions?
1) Questions for clarification
EX: Why do you say that?
2) Questions that probe assumptions
EX: What could we assume instead?
3) Questions that probe reasons and evidence
EX: What would be an example?
4) Questions about Viewpoints and Perspectives
EX: What is another way to look at it?
5) Questions that probe implications and consequences
EX: What are the consequences of that assumption?
6) Questions about the question
EX: Why do you think I asked this question?
Who came up with the theory of cognitive distortions, and how many common cognitive distortions are there?
Aaron Beck, who was a psychologist; 15.