The document discusses cognitive distortions, which are negative thought patterns that can affect mental health by diminishing motivation and contributing to anxiety and depression. It outlines various types of distortions such as all-or-nothing thinking, overgeneralization, and emotional reasoning, providing definitions, examples, and tips for overcoming them. The conclusion emphasizes the importance of awareness, and techniques like journaling and cognitive behavioral therapy (CBT) to foster healthier thinking and mental well-being.

1. Understanding and Overcoming
Cognitive Distortions
Identifying and Changing Negative Thought
Patterns
Marwan F. Hamadamin
25/10/2024

2. Introduction to Cognitive Distortions
• What Are Cognitive Distortions?
• - Negative or irrational patterns of thinking.
• - Can diminish motivation, lower self-esteem,
and contribute to anxiety, depression, and
substance use.
• Why Understanding Them Matters
• - Recognizing and challenging distortions can
lead to healthier mental habits.

3. All-or-Nothing Thinking
• Definition: Viewing situations in black-or-white
terms, without acknowledging shades of gray.
• Example: Assuming failure after one mistake
instead of recognizing progress.
• Overcoming Tip: Recognize that success and
progress are not all-or-nothing; focus on
positive steps.

4. Overgeneralization
• Definition: Making broad assumptions based
on one event.
• Example: Assuming no one listens to you at
work after one suggestion is rejected.
• Overcoming Tip: Use more realistic language,
e.g., 'That happens sometimes' instead of 'I
always fail.'

5. Mental Filtering
• Definition: Focusing on one negative detail
and filtering out positive aspects.
• Example: Ignoring positive actions in a
relationship and only focusing on the negative.
• Overcoming Tip: Journal to shift focus to more
neutral or positive aspects of a situation.

6. Discounting the Positive
• Definition: Ignoring or invalidating good things
that have happened.
• Example: Attributing success to luck instead of
talent and effort.
• Overcoming Tip: Reframe success by
recognizing your strengths and contributions.

7. Jumping to Conclusions
• Types: Mind Reading and Fortune Telling
• Example: Assuming treatment won't work
before trying it.
• Overcoming Tip: Consider facts before
jumping to conclusions, ask questions,
challenge assumptions.

8. Magnification
• Definition: Exaggerating the importance of
negative events while downplaying positive
ones.
• Example: Viewing minor setbacks as proof of
failure.
• Overcoming Tip: Recognize when you're
magnifying the negative and shift focus to
more balanced thinking.

9. Emotional Reasoning
• Definition: Believing that negative emotions
reflect reality.
• Example: Feeling guilty and assuming you're a
bad person.
• Overcoming Tip: Understand that feelings are
not facts; challenge emotions with evidence.

10. "Should" Statements
• Definition: Focusing on what you believe you
'should' do, leading to guilt and frustration.
• Example: Believing you should never make
mistakes and feeling upset when you do.
• Overcoming Tip: Practice self-compassion and
adjust unrealistic expectations.

11. Labeling
• Definition: Judging yourself or others based on
a single action.
• Example: Labeling yourself as a 'failure' after
one mistake.
• Overcoming Tip: Separate behavior from
identity and look for evidence to challenge the
label.

12. Personalization and Blame
• Definition: Blaming yourself or others for
situations that involve multiple factors.
• Example: A mother blaming herself for her
child's bad grades.
• Overcoming Tip: Acknowledge other
contributing factors instead of taking full
responsibility.

13. Coping with Cognitive Distortions
• Steps to Overcome Cognitive Distortions:
• - Become aware of your thoughts.
• - Recognize their impact.
• - Challenge your thoughts.
• - Seek professional help (CBT).

14. Cognitive Behavioral Therapy (CBT)
• What is CBT?
• - Helps recognize and replace distorted
thoughts.
• Techniques:
• - Cognitive reframing
• - Cognitive restructuring

15. Conclusion
• Key Takeaways:
• - Cognitive distortions affect mental health.
• - Awareness and active efforts can lead to
positive thinking.
• - Journaling, therapy, and CBT can help
overcome distortions.

16. Questions?
• Thank you for your attention!