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Cognitive Distortions


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How to catch and stop negative thinking

Published in: Self Improvement
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Cognitive Distortions

  1. 1. = Cognitive Distortions =
  2. 2. Do you “JUMP TO CONCLUSIONS”? Without checking the facts Do you think you know what others are feeling and why others act the way they do?
  3. 3. Do you “BLAME” others By holding them responsible for YOUR problems? or (equally distorted) Do you BLAME yourself for every problem...always guilty?
  4. 4. 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’ or If you believe that everything others do or say is directed or related to you.
  5. 5. Do you suffer from “BLACK AND WHITE THINKING” Using polarized thinking? There is no middle ground. ‘either/or’ So, it is either success or failure, good or bad... ... there are no shades of gray
  6. 6. Do you have to be ALWAYS RIGHT? Trying to prove that Your opinions and actions are Always correct Being right is more important than The feelings of others around
  7. 7. Are you the slave of “SHOULDS”? Having strict rules about how you and others should or should not behave. 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”
  8. 8. 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 disrespectful” Also, 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”
  9. 9. 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’...
  10. 10. WHAT YOU CAN DO TO STOP COGNITIVE DISTORTIONS 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!!!
  11. 11. 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 your style 6. Check your DEFINITIONS of what is right or wrong. Catch rigidities in thinking, hmmm!
  12. 12. Want to know more about techniques on “how to stop distortions and negative thinking that sabotage you!?!” “GOODBYE STRESS - HELLO SUCCESS” The eBook & AudioBook Louise Aznavour PhD at Amazon Author Central visit >>>