“JUMP TO CONCLUSIONS”?
Without checking the facts
Do you think you know what
others are feeling and
why others act the way they do?
Do you “BLAME” others
By holding them responsible
for YOUR problems?
or (equally distorted)
Do you BLAME yourself for
every problem...always guilty?
You are “GENERALIZING”
if often you
See yourself as the center or cause of
events, e.g. ‘if I did not scold him that
day when he was 7, he would not be
an alcoholic today’
If you believe that everything others
do or say is directed or related to
Do you suffer from
“BLACK AND WHITE THINKING”
Using polarized thinking?
There is no middle ground.
So, it is either
success or failure,
good or bad...
... there are no shades of gray
Do you have to be ALWAYS
Trying to prove
Your opinions and actions are
Being right is more important
The feelings of others around
Are you the slave of “SHOULDS”?
Having strict rules about how you
and others should or should not
Becoming angry, offended, frustrated,
sad, guilty... when the ‘should’ rules
are not met.
“I should exercise daily”,
“she should not answer me back”...
“they should apologize”
Do you use “OVERGENERALIZATION by
Coming to a conclusions based on only
one piece of evidence. E.g., “he was
disrespectful...he will always be
Another form of generalizing is Global
Labeling... using an emotionally loaded
universal label. “I’m a loser” or “He’s a jerk.”
“she is stupid”
Do you CATASTROPHIZE
By Magnifying or minimizing the
importance of events?
Do you often use
‘what if’ such as
‘what if he leaves me’...
’what if I fail’
“what if’ ‘what if’ ‘what if’...
WHAT YOU CAN DO TO STOP
1. Do a COST-BENEFIT ANALYSIS ... What do
you really gain by using distortions?!? Know that
you will be the winner and gain respect of
others when your ‘distortions’ are minimized
2. Identify distortions in you & others. Be aware.
3. EXAMINE THE EVIDENCE and stop using
DOUBLE STANDARDS ... on others and a
different one on you!!!
4. Think in SHADES OF GRAY instead
of either/or, black/white .... Evaluate
the importance of things from 0-100
5. Do a SURVEY ask for opinions of
others you trust to comment about
6. Check your DEFINITIONS of what
is right or wrong. Catch rigidities in
Want to know more about techniques on “how
to stop distortions and negative thinking that
“GOODBYE STRESS - HELLO SUCCESS”
The eBook & AudioBook
Louise Aznavour PhD at Amazon Author Central