Cognitive distortions are simply ways that Impostor Syndrome convinces us to believe things that aren’t really true.
These are inaccurate thought patterns that reinforce our negative self perception and keep us feeling bad about ourselves
The document discusses cognitive distortions, which are inaccurate or inflated thoughts that can negatively impact one's emotions and behavior. It provides an overview of cognitive distortions, noting they were first developed by Aaron Beck and made popular by David Burns. The document explains cognitive distortions can reinforce negative thinking and problematic states like depression. It states the general solution is to challenge distorted thoughts and replace them with more accurate perspectives. The document then lists and describes 12 specific cognitive distortions.
Cognitive distortions are the everyday errors that we make in translating the thoughts, ideas, and things we see around us, using words. These are 10 of the top cases of distorted thinking that we have all made, at one time or another. melaniecgallo.com
Cognitive behavior therapy theory and practiceWuzna Haroon
Cognitive behavioral therapy (CBT) was developed in the 1960s by Aaron Beck based on his research challenging the psychoanalytic view of depression. Beck observed that depressed clients had negative biases in interpreting events that contributed to cognitive distortions. He developed CBT which focuses on identifying and modifying dysfunctional thoughts and beliefs. The key assumptions of CBT are that cognitions influence behaviors and emotions, and that maladaptive thinking can be identified and changed. Common techniques include cognitive restructuring to challenge irrational thoughts, behavioral experiments, and homework assignments.
Cognitive Behavioural Therapy: A Basic Overview (Presentation)meducationdotnet
This document provides an overview of cognitive behavioural therapy (CBT). It begins by outlining the learning objectives, which are to develop knowledge of CBT principles and techniques. The document then defines CBT as being based on the idea that emotions are governed by thoughts. It notes CBT aims to help people develop a more objective view by changing unhelpful beliefs. Conditions for which CBT has been shown to be effective are then listed, including depression, anxiety, eating disorders, and others. Key CBT principles like the A-B-C model of activating events, beliefs, and consequences are explained. Common cognitive distortions or thinking errors are defined and examples provided. The document concludes by describing how CBT is applied to
The document summarizes the basics of cognitive-behavioral therapy (CBT), including its model and techniques.
CBT is based on a bio-psycho-social model that views psychopathology as stemming from maladaptive cognitions and behaviors learned through "if-then" schemas. Treatment involves identifying distorted thoughts, or "automatic thoughts", in three cognitive categories - self, others/world, future. CBT aims to overcome "cognitive blockades" and replace distortions with evidence-based thinking through collaborative, Socratic questioning between the patient and therapist. Common techniques include activity scheduling, thought monitoring/challenging, and behavioral experiments.
This document discusses cognitive distortions and cognitive therapy. It defines cognitive distortions as errors in thinking that impact one's views of self, others, and the future. Common cognitive distortions include all-or-nothing thinking, jumping to conclusions, and personalization. Cognitive therapy aims to identify and modify distorted automatic thoughts and schemas through techniques like Socratic questioning, thought recording, and behavioral experiments. The goal is to help patients develop more balanced and adaptive ways of thinking.
The document provides information about Albert Ellis and Rational Emotive Behavior Therapy (REBT). Some key points:
- Albert Ellis developed REBT in 1955 as one of the first cognitive behavioral therapies. REBT is based on the idea that emotional problems are caused by irrational beliefs rather than external events.
- According to REBT, people disturb themselves through their irrational thoughts and beliefs about events rather than the events themselves. The goal of therapy is to identify and dispute irrational beliefs and replace them with more rational alternatives.
- Ellis believed humans have the capacity for both rational and irrational thinking. REBT aims to help people accept themselves while also learning to think more rationally about difficult situations.
- The ABC model is used in REBT
The document discusses cognitive distortions, which are inaccurate or inflated thoughts that can negatively impact one's emotions and behavior. It provides an overview of cognitive distortions, noting they were first developed by Aaron Beck and made popular by David Burns. The document explains cognitive distortions can reinforce negative thinking and problematic states like depression. It states the general solution is to challenge distorted thoughts and replace them with more accurate perspectives. The document then lists and describes 12 specific cognitive distortions.
Cognitive distortions are the everyday errors that we make in translating the thoughts, ideas, and things we see around us, using words. These are 10 of the top cases of distorted thinking that we have all made, at one time or another. melaniecgallo.com
Cognitive behavior therapy theory and practiceWuzna Haroon
Cognitive behavioral therapy (CBT) was developed in the 1960s by Aaron Beck based on his research challenging the psychoanalytic view of depression. Beck observed that depressed clients had negative biases in interpreting events that contributed to cognitive distortions. He developed CBT which focuses on identifying and modifying dysfunctional thoughts and beliefs. The key assumptions of CBT are that cognitions influence behaviors and emotions, and that maladaptive thinking can be identified and changed. Common techniques include cognitive restructuring to challenge irrational thoughts, behavioral experiments, and homework assignments.
Cognitive Behavioural Therapy: A Basic Overview (Presentation)meducationdotnet
This document provides an overview of cognitive behavioural therapy (CBT). It begins by outlining the learning objectives, which are to develop knowledge of CBT principles and techniques. The document then defines CBT as being based on the idea that emotions are governed by thoughts. It notes CBT aims to help people develop a more objective view by changing unhelpful beliefs. Conditions for which CBT has been shown to be effective are then listed, including depression, anxiety, eating disorders, and others. Key CBT principles like the A-B-C model of activating events, beliefs, and consequences are explained. Common cognitive distortions or thinking errors are defined and examples provided. The document concludes by describing how CBT is applied to
The document summarizes the basics of cognitive-behavioral therapy (CBT), including its model and techniques.
CBT is based on a bio-psycho-social model that views psychopathology as stemming from maladaptive cognitions and behaviors learned through "if-then" schemas. Treatment involves identifying distorted thoughts, or "automatic thoughts", in three cognitive categories - self, others/world, future. CBT aims to overcome "cognitive blockades" and replace distortions with evidence-based thinking through collaborative, Socratic questioning between the patient and therapist. Common techniques include activity scheduling, thought monitoring/challenging, and behavioral experiments.
This document discusses cognitive distortions and cognitive therapy. It defines cognitive distortions as errors in thinking that impact one's views of self, others, and the future. Common cognitive distortions include all-or-nothing thinking, jumping to conclusions, and personalization. Cognitive therapy aims to identify and modify distorted automatic thoughts and schemas through techniques like Socratic questioning, thought recording, and behavioral experiments. The goal is to help patients develop more balanced and adaptive ways of thinking.
The document provides information about Albert Ellis and Rational Emotive Behavior Therapy (REBT). Some key points:
- Albert Ellis developed REBT in 1955 as one of the first cognitive behavioral therapies. REBT is based on the idea that emotional problems are caused by irrational beliefs rather than external events.
- According to REBT, people disturb themselves through their irrational thoughts and beliefs about events rather than the events themselves. The goal of therapy is to identify and dispute irrational beliefs and replace them with more rational alternatives.
- Ellis believed humans have the capacity for both rational and irrational thinking. REBT aims to help people accept themselves while also learning to think more rationally about difficult situations.
- The ABC model is used in REBT
This document provides an overview of mindfulness, including its origins in Buddhist meditation practices, definitions, and relationship to mental health. It discusses key aspects of mindfulness such as presence, non-judgement, and the four foundations of mindfulness meditation. The document also outlines benefits of mindfulness for mental health, mechanisms of action in the brain, and applications in clinical settings including Mindfulness-Based Stress Reduction and therapies for various disorders. It concludes by discussing implementations of mindfulness at the Royal Ottawa Mental Health Centre.
This document provides an overview of existential therapy. It discusses key figures in existential therapy like Viktor Frankl who developed logotherapy. It also discusses Rollo May and his contributions. The document outlines some core concepts of existential therapy including its focus on finding meaning and purpose in life. It describes the goals and processes of existential therapy including techniques like the empty chair. It also notes some advantages and disadvantages of the approach.
This document summarizes dissociative disorders, including their causes, symptoms, and types. Dissociative disorders often develop as a coping mechanism for childhood trauma and result in a disturbance of identity and memory. The main types discussed are dissociative amnesia, characterized by memory loss; dissociative fugue, involving sudden travel away from one's surroundings; and dissociative identity disorder, previously called multiple personality disorder, defined by switching between alternate identities. Biological and neurological factors as well as family dynamics can contribute to dissociative disorders developing in response to trauma.
DBT is a therapy model that uses skills training and a strong therapeutic relationship to help clients manage emotions and behaviors. It was originally developed for borderline personality disorder but is now used for various conditions. DBT combines individual therapy, skills training groups, therapist consultation meetings, and self-monitoring. Research shows DBT reduces self-harm, psychiatric hospitalization, and improves functioning compared to treatment as usual. DBT has been adapted for different populations and settings. It requires commitment from both clients and therapists to achieve positive outcomes.
The document discusses delusions from a psychiatric perspective. It provides background on how delusions were historically defined and categorized. It describes the key characteristics of delusions as being firmly held false beliefs that are resistant to evidence. It discusses different types of delusional content and potential neurological underpinnings. The document also examines theories about how delusions may develop from abnormal perceptions, emotions, memories or thought processes and considers case examples.
Cognitive behavioral therapy (CBT) is a type of psychotherapy that helps people change unhelpful thinking and behavior patterns. The document outlines the main features and basic structure of CBT. It discusses behavioral techniques like relaxation, distraction, and activity scheduling. It also covers cognitive techniques such as identifying negative thoughts, cognitive restructuring to develop more realistic perspectives, and addressing underlying assumptions. The goal of CBT is to help clients learn to challenge irrational beliefs and thoughts in order to change emotional responses and behaviors.
Cognitive behavioral therapy (CBT) is a short-term, goal-oriented psychotherapy treatment that takes a hands-on, practical approach to problem-solving. Its goal is to change patterns of thinking or behavior that are behind people's difficulties, and so change the way they feel.
Cognitive behavioral therapy (CBT) is a goal-oriented, problem-focused form of psychotherapy that combines cognitive and behavioral techniques. CBT focuses on challenging and changing unhelpful cognitive distortions and behaviors, and teaches skills and coping strategies. It is usually short-term, involving 6-20 sessions. CBT can be used to treat a variety of mental health issues like depression, anxiety, eating disorders, and substance abuse. It aims to help clients develop more adaptive ways of thinking, behaving, and responding to situations and symptoms.
Dialectical Behavior Therapy (DBT) is a cognitive-behavioral treatment developed to treat borderline personality disorder. It uses individual therapy, group skills training, telephone coaching, and a therapist consultation team. DBT aims to help patients manage emotions and impulses through mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness skills. Studies have found DBT reduces self-harm behaviors and improves social and work functioning for patients with borderline personality disorder.
Cognitive behavioral therapy (CBT) developed from integrating behavior therapy with cognitive psychology. CBT focuses on examining relationships between thoughts, feelings, and behaviors. It has been shown to effectively treat many conditions including mood, anxiety, personality, eating, substance abuse, and psychotic disorders. CBT involves actively working with a therapist to challenge unhelpful thoughts and behaviors. While effective, CBT requires patient commitment and may initially increase anxiety when confronting problems.
Existential psychotherapy is a philosophical approach that focuses on concepts like freedom, responsibility, and meaning. It views humans as always evolving and defines our existence by our capacity for self-awareness and search for purpose. Key existential philosophers discussed include Kierkegaard, Nietzsche, Sartre, and Camus. Rollo May was influential in introducing existential ideas to psychotherapy in the US. Existential therapy addresses fundamental human concerns like anxiety, death, relationships and uses concepts like creative living to help clients develop authenticity. While flexible, it can also be complex and difficult to apply due to its philosophical nature.
The document discusses how thoughts and thinking patterns can impact health and discusses cognitive distortions that can negatively impact health outcomes. It notes that guided imagery has been used successfully by champion athletes to visualize success and create mental pathways. It then outlines and explains various cognitive distortions like all-or-nothing thinking, overgeneralization, mental filtering, jumping to conclusions, labeling, and emotional reasoning that can impact stress levels and health. The document advocates questioning beliefs and thinking patterns to address cognitive distortions.
This document discusses cognitive behavioral therapy (CBT), including its definition, history, indications, and various techniques. CBT was developed in the 1950s and aims to change unhelpful cognitive patterns and behaviors. The document outlines several CBT techniques, including cognitive restructuring, guided discovery, exposure therapy, journaling, activity scheduling, behavioral experiments, relaxation, role playing, and successive approximation. It notes both the advantages of learning practical coping strategies through CBT, as well as some potential disadvantages such as the time commitment required.
Cognitive behavioral therapy (CBT) uses a combination of behavioral and cognitive techniques to address dysfunctional emotions, maladaptive behaviors, and cognitive processes. CBT aims to teach people that they can control their thoughts, feelings, and behaviors. Through challenging automatic beliefs and using practical strategies, CBT helps patients modify their behavior and thoughts, leading to more positive feelings and a learning process. CBT is effective for treating conditions like phobias, addictions, schizophrenia, and depression.
Cognitive behavioral therapy (CBT) developed from behaviorism and the cognitive revolution. Rational emotive behavior therapy (REBT) was developed by Albert Ellis and focuses on identifying and disputing irrational beliefs. Aaron Beck developed cognitive therapy which posits that negative schemas cause depression. Both REBT and cognitive therapy aim to identify and change maladaptive thoughts by teaching patients to dispute irrational beliefs and substitute rational beliefs. Therapists act as collaborators with patients to test thoughts through socratic questioning. CBT is an empirically supported treatment for depression, anxiety disorders, and other conditions.
Coping strategies can be categorized as appraisal-focused, problem-focused, or emotion-focused. Appraisal-focused strategies involve cognitive changes like denial or humor. Problem-focused strategies deal with the stressor's cause through information-seeking or evaluating options. Emotion-focused strategies regulate emotions through social support, relaxation, or avoidance. While both problem-focused and emotion-focused strategies have benefits, problem-focused coping may allow greater perceived control. Positive coping includes social support, meaning-making, and proactive planning, while negative coping includes avoidance, dissociation, and anxious safety behaviors. Gender differences also exist, with women tending toward emotion-focused and tend-and-befriend responses, and men favor
Couple therapy involves helping partners improve communication skills, negotiate behavior changes, and focus on positive interactions. It addresses issues like criticism, defensiveness and stonewalling. Approaches include behavioral therapy, emotion-focused therapy and narrative therapy. Techniques involve building affection, resolving conflicts respectfully, separating problems from people, and exploring unconscious relationship roots to change perceptions and reactions. The goals are to modify dysfunctional patterns, decrease avoidance, and promote relationship strengths and intimacy.
Aaron Beck is an American psychiatrist known as the father of cognitive therapy. He developed widely used assessment tools for depression and anxiety. Beck attended Brown University and Yale Medical School. He believed that depression stems from negative views of oneself, the world, and the future. Cognitive therapy aims to help patients overcome difficulties by identifying and changing dysfunctional thoughts and behaviors. It involves helping patients develop skills to modify beliefs and identify distorted thinking.
This document provides an overview of motivational interviewing (MI). It discusses key concepts in MI including developing motivation for change, the stages of change model, and strategies used in MI. The strategies focus on expressing empathy, developing discrepancy, avoiding argumentation, rolling with resistance, and supporting self-efficacy. MI is a collaborative, goal-oriented style of communication designed to strengthen personal motivation for change.
This document outlines 15 common cognitive distortions: all-or-nothing thinking, overgeneralizing, mental filtering, discounting positives, jumping to conclusions, magnifying/minimizing, emotional reasoning, "should" statements, blaming, labeling, personalization, always being right, fallacy of change, control fallacy, and fairness fallacy. It provides examples and explanations of each distortion to help the reader identify thinking patterns that may negatively impact emotions and behaviors. The goal is to recognize distorted thinking in order to intentionally change emotions and behaviors.
This document summarizes 13 mindsets that can contribute to procrastination and lack of motivation, as described by Dr. David Burns. These mindsets include hopelessness, helplessness, feeling overwhelmed, jumping to conclusions, self-labeling, undervaluing rewards, perfectionism, and fears of failure, success, disapproval, coercion, frustration, guilt, and self-blame. The document provides brief descriptions of each mindset and how it can negatively impact motivation. It concludes by noting that avoidance causes anxiety while exposure can cure anxiety.
This document provides an overview of mindfulness, including its origins in Buddhist meditation practices, definitions, and relationship to mental health. It discusses key aspects of mindfulness such as presence, non-judgement, and the four foundations of mindfulness meditation. The document also outlines benefits of mindfulness for mental health, mechanisms of action in the brain, and applications in clinical settings including Mindfulness-Based Stress Reduction and therapies for various disorders. It concludes by discussing implementations of mindfulness at the Royal Ottawa Mental Health Centre.
This document provides an overview of existential therapy. It discusses key figures in existential therapy like Viktor Frankl who developed logotherapy. It also discusses Rollo May and his contributions. The document outlines some core concepts of existential therapy including its focus on finding meaning and purpose in life. It describes the goals and processes of existential therapy including techniques like the empty chair. It also notes some advantages and disadvantages of the approach.
This document summarizes dissociative disorders, including their causes, symptoms, and types. Dissociative disorders often develop as a coping mechanism for childhood trauma and result in a disturbance of identity and memory. The main types discussed are dissociative amnesia, characterized by memory loss; dissociative fugue, involving sudden travel away from one's surroundings; and dissociative identity disorder, previously called multiple personality disorder, defined by switching between alternate identities. Biological and neurological factors as well as family dynamics can contribute to dissociative disorders developing in response to trauma.
DBT is a therapy model that uses skills training and a strong therapeutic relationship to help clients manage emotions and behaviors. It was originally developed for borderline personality disorder but is now used for various conditions. DBT combines individual therapy, skills training groups, therapist consultation meetings, and self-monitoring. Research shows DBT reduces self-harm, psychiatric hospitalization, and improves functioning compared to treatment as usual. DBT has been adapted for different populations and settings. It requires commitment from both clients and therapists to achieve positive outcomes.
The document discusses delusions from a psychiatric perspective. It provides background on how delusions were historically defined and categorized. It describes the key characteristics of delusions as being firmly held false beliefs that are resistant to evidence. It discusses different types of delusional content and potential neurological underpinnings. The document also examines theories about how delusions may develop from abnormal perceptions, emotions, memories or thought processes and considers case examples.
Cognitive behavioral therapy (CBT) is a type of psychotherapy that helps people change unhelpful thinking and behavior patterns. The document outlines the main features and basic structure of CBT. It discusses behavioral techniques like relaxation, distraction, and activity scheduling. It also covers cognitive techniques such as identifying negative thoughts, cognitive restructuring to develop more realistic perspectives, and addressing underlying assumptions. The goal of CBT is to help clients learn to challenge irrational beliefs and thoughts in order to change emotional responses and behaviors.
Cognitive behavioral therapy (CBT) is a short-term, goal-oriented psychotherapy treatment that takes a hands-on, practical approach to problem-solving. Its goal is to change patterns of thinking or behavior that are behind people's difficulties, and so change the way they feel.
Cognitive behavioral therapy (CBT) is a goal-oriented, problem-focused form of psychotherapy that combines cognitive and behavioral techniques. CBT focuses on challenging and changing unhelpful cognitive distortions and behaviors, and teaches skills and coping strategies. It is usually short-term, involving 6-20 sessions. CBT can be used to treat a variety of mental health issues like depression, anxiety, eating disorders, and substance abuse. It aims to help clients develop more adaptive ways of thinking, behaving, and responding to situations and symptoms.
Dialectical Behavior Therapy (DBT) is a cognitive-behavioral treatment developed to treat borderline personality disorder. It uses individual therapy, group skills training, telephone coaching, and a therapist consultation team. DBT aims to help patients manage emotions and impulses through mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness skills. Studies have found DBT reduces self-harm behaviors and improves social and work functioning for patients with borderline personality disorder.
Cognitive behavioral therapy (CBT) developed from integrating behavior therapy with cognitive psychology. CBT focuses on examining relationships between thoughts, feelings, and behaviors. It has been shown to effectively treat many conditions including mood, anxiety, personality, eating, substance abuse, and psychotic disorders. CBT involves actively working with a therapist to challenge unhelpful thoughts and behaviors. While effective, CBT requires patient commitment and may initially increase anxiety when confronting problems.
Existential psychotherapy is a philosophical approach that focuses on concepts like freedom, responsibility, and meaning. It views humans as always evolving and defines our existence by our capacity for self-awareness and search for purpose. Key existential philosophers discussed include Kierkegaard, Nietzsche, Sartre, and Camus. Rollo May was influential in introducing existential ideas to psychotherapy in the US. Existential therapy addresses fundamental human concerns like anxiety, death, relationships and uses concepts like creative living to help clients develop authenticity. While flexible, it can also be complex and difficult to apply due to its philosophical nature.
The document discusses how thoughts and thinking patterns can impact health and discusses cognitive distortions that can negatively impact health outcomes. It notes that guided imagery has been used successfully by champion athletes to visualize success and create mental pathways. It then outlines and explains various cognitive distortions like all-or-nothing thinking, overgeneralization, mental filtering, jumping to conclusions, labeling, and emotional reasoning that can impact stress levels and health. The document advocates questioning beliefs and thinking patterns to address cognitive distortions.
This document discusses cognitive behavioral therapy (CBT), including its definition, history, indications, and various techniques. CBT was developed in the 1950s and aims to change unhelpful cognitive patterns and behaviors. The document outlines several CBT techniques, including cognitive restructuring, guided discovery, exposure therapy, journaling, activity scheduling, behavioral experiments, relaxation, role playing, and successive approximation. It notes both the advantages of learning practical coping strategies through CBT, as well as some potential disadvantages such as the time commitment required.
Cognitive behavioral therapy (CBT) uses a combination of behavioral and cognitive techniques to address dysfunctional emotions, maladaptive behaviors, and cognitive processes. CBT aims to teach people that they can control their thoughts, feelings, and behaviors. Through challenging automatic beliefs and using practical strategies, CBT helps patients modify their behavior and thoughts, leading to more positive feelings and a learning process. CBT is effective for treating conditions like phobias, addictions, schizophrenia, and depression.
Cognitive behavioral therapy (CBT) developed from behaviorism and the cognitive revolution. Rational emotive behavior therapy (REBT) was developed by Albert Ellis and focuses on identifying and disputing irrational beliefs. Aaron Beck developed cognitive therapy which posits that negative schemas cause depression. Both REBT and cognitive therapy aim to identify and change maladaptive thoughts by teaching patients to dispute irrational beliefs and substitute rational beliefs. Therapists act as collaborators with patients to test thoughts through socratic questioning. CBT is an empirically supported treatment for depression, anxiety disorders, and other conditions.
Coping strategies can be categorized as appraisal-focused, problem-focused, or emotion-focused. Appraisal-focused strategies involve cognitive changes like denial or humor. Problem-focused strategies deal with the stressor's cause through information-seeking or evaluating options. Emotion-focused strategies regulate emotions through social support, relaxation, or avoidance. While both problem-focused and emotion-focused strategies have benefits, problem-focused coping may allow greater perceived control. Positive coping includes social support, meaning-making, and proactive planning, while negative coping includes avoidance, dissociation, and anxious safety behaviors. Gender differences also exist, with women tending toward emotion-focused and tend-and-befriend responses, and men favor
Couple therapy involves helping partners improve communication skills, negotiate behavior changes, and focus on positive interactions. It addresses issues like criticism, defensiveness and stonewalling. Approaches include behavioral therapy, emotion-focused therapy and narrative therapy. Techniques involve building affection, resolving conflicts respectfully, separating problems from people, and exploring unconscious relationship roots to change perceptions and reactions. The goals are to modify dysfunctional patterns, decrease avoidance, and promote relationship strengths and intimacy.
Aaron Beck is an American psychiatrist known as the father of cognitive therapy. He developed widely used assessment tools for depression and anxiety. Beck attended Brown University and Yale Medical School. He believed that depression stems from negative views of oneself, the world, and the future. Cognitive therapy aims to help patients overcome difficulties by identifying and changing dysfunctional thoughts and behaviors. It involves helping patients develop skills to modify beliefs and identify distorted thinking.
This document provides an overview of motivational interviewing (MI). It discusses key concepts in MI including developing motivation for change, the stages of change model, and strategies used in MI. The strategies focus on expressing empathy, developing discrepancy, avoiding argumentation, rolling with resistance, and supporting self-efficacy. MI is a collaborative, goal-oriented style of communication designed to strengthen personal motivation for change.
This document outlines 15 common cognitive distortions: all-or-nothing thinking, overgeneralizing, mental filtering, discounting positives, jumping to conclusions, magnifying/minimizing, emotional reasoning, "should" statements, blaming, labeling, personalization, always being right, fallacy of change, control fallacy, and fairness fallacy. It provides examples and explanations of each distortion to help the reader identify thinking patterns that may negatively impact emotions and behaviors. The goal is to recognize distorted thinking in order to intentionally change emotions and behaviors.
This document summarizes 13 mindsets that can contribute to procrastination and lack of motivation, as described by Dr. David Burns. These mindsets include hopelessness, helplessness, feeling overwhelmed, jumping to conclusions, self-labeling, undervaluing rewards, perfectionism, and fears of failure, success, disapproval, coercion, frustration, guilt, and self-blame. The document provides brief descriptions of each mindset and how it can negatively impact motivation. It concludes by noting that avoidance causes anxiety while exposure can cure anxiety.
Cognitive behavioral therapy (CBT) is based on how our thoughts, feelings, and behaviors interact. Negative or distorted thoughts about events can lead to unhealthy feelings and behaviors. CBT identifies common cognitive distortions like mind reading, discounting positives, and all-or-nothing thinking that may negatively impact one's mood. By recognizing distorted thinking patterns, challenging negative thoughts, and replacing them with more realistic perspectives, CBT aims to improve emotional well-being and help patients lead more fulfilling lives.
This document provides an overview and summary of a book about dealing with workplace bullies. The book advises readers to change distorted thinking patterns, build assertiveness skills, set boundaries, identify personal goals, and consider three routes of action once personal growth efforts are underway. Readers are guided to develop strategies for short-term survival and long-term success when facing bullying behaviors at work.
How to overcome imposter syndrome | Codette Celebration Day 2019Andra Zaharia
I won’t lie: I haven’t found a permanent solution to silencing imposter syndrome but I do have some practical tips on how to deal with it in a way that doesn’t keep you from thriving. Maybe you’ll find them helpful.
1Week 2 Journal Project Outline TemplateUse this template.docxRAJU852744
1
Week 2 Journal: Project Outline Template
Use this template to jot down notes and develop an initial outline for your Personal Improvement Project. Remember that an outline is informal; it is meant to be a tool to help prepare for the steps of your project and the writing of your report in Week 6.
Part 1: Aim
· What is the topic of your project?
· What is the aim(s) of your project? Make sure the aim is measurable (e.g., Improve in X way by X%).
Part 2: Process Analysis
· What is the process you are studying?
· Who are the people involved?
· Where does the process start and end?
Part 3: Measurement
· What are you measuring?
· How are you collecting the data?
Part 4: Changes
· What changes do you anticipate making based on what the data reveal?
Part 5: Reflection and Application
· How might you extend the project long-term?
· How might the experience of this personal project inform a quality project in nursing?
1
Positive Thinking, Negative Thinking and Reframing
TRUE OR FALSE TEST
Answer the following statements by circling true or false.
1. I believe others cause my feelings. --------------------------------------------------------------------T F
2. I'm always telling myself I "should" do this or that.-------------------------------------------------T F
3. I constantly criticize myself-------------------------------------------------------------------------------T F
4. I think I must do everything perfectly or not at all. -------------------------------------------------T F
5. I'm always apologizing for one thing or another. ---------------------------------------------------T F
6. I feel like I'm carrying the world on my shoulders. -------------------------------------------------T F
7. I'm really hard on myself when I make mistakes. --------------------------------------------------T F
8. I bend over backwards to please others--------------------------------------------------------------T F
9. I "scare" myself into action by imagining horrible things that will happen if I don't do
something. ---------------------------------------------------------------------------------------------------T F
10. I tend to look on the negative side of things. My glass of water is always half empty
instead of half full. ------------------------------------------------------------------------------------------T F
11. It's hard for me to forgive and forget. If someone hurts me, I tend to cling to that
feeling. --------------------------------------------------------------------------------------------------------T F
12. I often feel helpless. There are so many things in life I can't do. -------------------------------T F
SCORE YOUR RESPONSES:
Give yourself one point for each "true" answer on the test. # =_________
# Points Results
1-3 You generally feel good about yourself. Keep up your positive way of thinking.
4-6 Negative thinking may be gaining on you. Take time to renew your positive traits.
7+ Challen.
Positive Thinking is a mental attitude that involves the process of entering the
thoughts, words, and images constructive (building) for the development of your mind.
Dysfunctional thinking refers to thoughts and thought patterns that are irrational and undermine well-being. These include all-or-nothing thinking, catastrophizing, overgeneralizing, taking things personally, and requiring specialness or perfection. The document discusses common types of dysfunctional thinking personalities like pessimists, faultfinders, victims, and perfectionists. It provides strategies for managing dysfunctional thoughts such as exploring one's thoughts, relaxation, keeping a thought journal, confronting irrational thoughts, and replacing them with more positive coping statements.
10 ways to stop ruining your life.docxTeboLegoreng
The document provides 10 tips for stopping behaviors that ruin one's life. The tips include not worrying too much about feelings or thoughts as they will pass; letting go of worrying as it often makes things worse; and easing up on internal criticism of oneself and judgments of others. It also recommends giving up guilt as it does not change anything, ignoring what others say, not keeping score or relying on numbers, accepting that plans will change, not taking responsibility for others' decisions, and not worrying about personality.
Healthy relationship cd (ortiz cage) (4)cagemarcus30
Cognitive distortions are inaccurate thought patterns that reinforce negative thinking and emotions. They include all-or-nothing thinking, over-generalization, mental filtering, disqualifying positives, jumping to conclusions, emotional reasoning, mind-reading, and anticipating problems. Many cognitive distortions stem from past experiences and current circumstances. Identifying and addressing cognitive distortions can help improve relationships and mental well-being.
Cognitive distortions - Depression and anxiety.Koduvayur Anand
A cognitive distortion is an exaggerated or irrational thought pattern involved in the onset and perpetuation of psychopathological states, especially those more influenced by psychosocial factors, such as depression and anxiety.
In this slideshow some most important cognitive distortions are discussed
You can see the video of this in the following link.
Learn CBT Lesson #8 – Cognitive Distortions
https://youtu.be/zK8cLoYtwGY
Categories of Distorted Automatic Thoughts: A guide for patients. Adapted from Treatment Plans and Interventions for Depression and Anxiety Disorders by Robert L Leahy and Stephen J. Holland. Copyright 2000 granted.
This document discusses unhelpful thinking habits that can negatively impact one's mental well-being. It identifies several types of irrational or distorted thinking patterns, including jumping to conclusions, catastrophizing, overgeneralization, polarized thinking, personalization, control fallacies, judgmental thinking, emotional reasoning, comparing oneself to others, global labeling, and always needing to be right. The document advises identifying and challenging unhelpful thinking styles in order to see situations more rationally and realistically.
1) The document provides 6 ways to build self-confidence, including taking care of your body through diet, exercise, meditation and sleep.
2) It recommends being kind to yourself through self-compassion and positive self-talk instead of negative self-talk.
3) Facing fears directly is suggested as a way to build confidence through experience overcoming challenges.
This document provides information on anger management including identifying anger, different anger styles, and techniques for managing anger. It discusses three anger styles: locking anger up, turning anger loose, and managing anger. It then gives examples of behaviors and reasons associated with each style. The document also provides communication strategies for managing anger including using "I" statements, making requests respectfully, acknowledging others' feelings, and expressing one's own needs calmly.
We all have good and bad thoughts from time to time and situation to situation. We are bombarded daily with spiraling thoughts(both negative and positive) creating all-consuming feel , making us difficult to manage with associated suffering. Good thoughts are like our Mob Signal (Positive thought) amidst noise(negative thought) in the atmosphere. Negative thoughts like noise outweigh positive thoughts. These thoughts often create unwanted confusion, trouble, stress and frustration in our mind as well as chaos in our physical world. Negative thoughts are also known as “distorted thinking”.
Leaders are often faced with ethical conundrums(a confusing and difficult problem or question). So how can they determine when they’re inching toward dangerous territory? There are three main psychological dynamics that lead to crossing moral lines.
There’s omnipotence: when someone feels so aggrandized and entitled that they believe the rules of decent behavior don’t apply to them.
Consider cultural numbness: when others play along and gradually begin to accept and embody deviant norms.
Finally, when people don’t speak up because they are thinking of more immediate rewards, we see justified neglect.
Generally most people mean well, but simply execute their job poorly sometimes and sometimes, there are BAD bosses. We must learn “to Work "on Bad Boss
According to dictionary.com, “to work” something or someone is to put them into effective operation, to operate that thing or person for productive purposes.
Put your Bad Boss into effective operation to get whatever you want in your job or career by learning your boss’s secret desire and secret fear
Two biggest issues of Bad Boss are:
They can negatively impact our work performance.
They can make life miserable
We often hear “being difficult.” about Bad Boss. It’s hard to know exactly where the difficulty lie. All we know is it is difficult to work successfully with this person.
An incompetent person is someone who is
Functionally inadequate or
Insufficient in Knowledge, Skills, Judgment, or Strength
Mindset is a mental attitude that determines how we interpret and respond to situations.
Dweck has found that it is your mindset that plays a significant role in determining achievement and success.
A mindset refers to whether you believe qualities such as intelligence and talent are fixed or changeable traits.
People with a fixed mindset believe that these qualities are inborn, fixed, and unchangeable.
Those with a growth mindset, on the other hand, believe that these abilities can be developed and strengthened by way of commitment and hard work.
Story of Katalin Karikó, a researcher who won the Nobel prize for medicine for her work on modifying the RNA molecule to avoid triggering a harmful immune response is a classical example of mindset.
Yet, her life was full of rejection and doubt.
Her achievement had much to do with her mindset.
A theory is a based upon a hypothesis and backed by evidence.
A theory presents a concept or idea that is testable.
In science, a theory is not merely a guess.
A theory is a fact-based framework for describing a phenomenon.
In psychology, theories are used to provide a model for understanding human thoughts, emotions, and behaviors.
Hence study of Psychology theory is essential for SSB and all types of Interviewas it helps us to understand our own developmental psychology.k
Personality theorists should study normal individuals
All behavior is interactive
The person must be studied in terms of interactions with their environment
The brain is the locus of personality
There is a biological basis to personality
Definition of Personality
1- Personality is an abstraction formulated by a theorist.
2- It refers to series of events that ideally span over life time from childhood to adulthood
3-It reflects novel, unique, recurrent and enduring patterns of behaviours – his education and training .
4- Personality is located in brain- imagination, perception
5.Personality comprises the person’s central organizing and governing processes, whose function is to
Resolve conflicts,
Satisfy needs, and
Plan for future goals.
There are three components to emotions: subjective experience, physiological response, and behavioral response. Regarding subjective experience, emotions can vary in intensity between individuals and be mixed. Physiological responses are regulated by the autonomic nervous system and brain areas like the amygdala. Behavioral responses involve facial expressions and body language, which can be interpreted and expressed differently across cultures. There are several theories of emotion, such as those proposed by Darwin, James-Lange, Cannon-Bard, and Schachter-Singer. Ekman identified six universal emotions - happiness, sadness, fear, disgust, anger, and surprise - while Plutchik developed a wheel to show how emotions can be combined. Emotions differ from
Anger is an intense emotion you feel when
Something has gone wrong or
Someone has wronged you.
It is typically characterized by feelings of
Stress,
Frustration, and
Irritation.
Anger is a perfectly normal response to frustrating or difficult situations.
Anger only becomes a problem when
It’s excessively displayed and
Begins to affect your daily functioning and the way you relate with people.
Anger can range in intensity, from a slight annoyance to rage.
It can sometimes be excessive or irrational.
In these cases, it can be hard to keep the emotion in check and could cause you to behave in ways you wouldn’t otherwise behave.
Cognitive distortions are negative or irrational patterns of thinking that reinforce negative self-perceptions. Common cognitive distortions include all-or-nothing thinking, overgeneralization, mental filters, discounting the positive, jumping to conclusions, magnification, emotional reasoning, 'should' statements, labeling, and personalization. These distortions can contribute to problems like anxiety, depression, and low self-esteem. To cope, people can recognize distortions, challenge irrational thoughts, seek therapy which uses techniques like cognitive behavioral therapy to change distorted thinking patterns. Addressing cognitive distortions can improve mental health and well-being.
Trauma Bonding is the attachment an abused person feels for their abuser, specifically in a relationship with a cyclical pattern of abuse.
Is created due to a cycle of abuse and positive reinforcement
After each circumstance of abuse, the abuser professes love, regret, and trying to make the relationship feel safe and needed for the abused person.
Hence Abused
Finds leaving an abusive situation confusing and overwhelming
Involves positive and/or loving feelings for an abuser
Also feel attached to and dependent on their abuser.
Emotional abuse involves controlling another person by using emotions to Criticize , Embarrass ,Shame ,Blame or
Manipulate .
To be abusive there must be a consistent pattern of abusive words and bullying behaviours that Wear down a person’s Self-esteem and Undermine Their mental health.
Most common in married relationships,
Mental or emotional abuse can occur in any relationship—including among
Friends
Family members and
Co-workers
Attachment-related patterns that differ between individuals are commonly called "attachment styles."
There seems to be an association between a person’s attachment characteristics early in life and in adulthood, but the correlations are far from perfect.
Many adults feel secure in their relationships and comfortable depending on others (echoing “secure” attachment in children).
Others tend to feel anxious about their connection with close others—or prefer to avoid getting close to them in the first place (echoing “insecure” attachment in children).
Borderline personality disorder, characterized by a longing for intimacy and a hypersensitivity to rejection, have shown a high prevalence and severity of insecure attachment.
Attachment styles in adulthood (similar to attachment patterns in children):
Secure
Anxious-preoccupied (high anxiety, low avoidance)
Dismissing-avoidant (low anxiety, high avoidance)
Fearful-avoidant (high anxiety, high avoidance)
Conduct disorder is an ongoing pattern of behaviour marked by emotional and behavioural problems.
Ways in which Children with conduct disorder behave are
Angry,
Aggressive,
Argumentative, and
Disruptive ways.
It is a diagnosable mental health condition that is characterized by patterns of violating
Societal norms and
Rights of others
It's estimated that around 3% of school-aged children have conduct disorder and require professional treatment .
It is more common in boys than in girls.
Oppositional defiant disorder (ODD) is a psychiatric disorder that typically emerges in childhood, between ages 6 and 8, and can last throughout adulthood.
ODD is more than just normal childhood tantrums
Frequency and severity of ODD causes difficulty at home and at school.
Children with ODD also struggle with learning problems related to their behavior.
Two types of oppositional defiant disorder:
Childhood-onset ODD:
Present from an early age
Requires early intervention and treatment to prevent it from progressing into a more serious conduct disorder
Adolescent-onset ODD:
Begins suddenly in the middle- and high-school years, causing conflict at home and in school
There have been at least 13 different types of intelligence that have been identified so far.
These different ways of being smart can help people perform in different areas from their personal life, business, to sports and relationships.
Attachment is an emotional bond with another person. John Bowlby described attachment as a "lasting psychological connectedness between human beings.“
Earliest bonds formed by children (with caregivers) have a tremendous impact that continues throughout life and Attachment so developed
Serves to keep the infant close to the mother, thus improving the child's chances of survival.
Are innate drive Children are born with and is a product of evolutionary processes
Emerges and are regulated through the process of natural selection,
Are characterized by clear behavioural and motivation patterns.
Nurturance and responsiveness were the primary determinants of attachment.
Children who maintained proximity to an attachment figure were more likely to
Receive comfort and protection, and
More likely to survive to adulthood.
This document discusses two defense mechanisms: splitting and projective identification. Splitting involves viewing oneself or others in an all-good or all-bad way without integrating both positive and negative qualities. It serves to minimize anxiety about how others may view one. Projective identification involves projecting one's own unacceptable feelings onto others and perceiving them as the source, while still being aware of the original feelings. It often induces the feelings in others that were initially projected. Both defenses allow avoidance of anxiety but maintain inflexible and distorted perceptions.
e-RUPI is a cashless and contactless digital payment solution launched by NPCI in partnership with several entities. It involves the generation of an e-voucher that is shared with beneficiaries via SMS or QR code to enable them to redeem the voucher value for a specific good or service without cards, apps or accounts. e-RUPI streamlines targeted delivery of benefits, reduces costs associated with physical voucher distribution, and maintains user privacy by avoiding the need for personal details during redemption at participating merchant locations.
The term ‘Moonlighting’ became popular in America when people started working a second job in addition to their regular 9-to-5 jobs. Since the rise of the work-from-home concept during the pandemic, employees got free time after work hours. While some took up their hobby in their free time, others started searching for part-time jobs. Especially in the IT industry, employees took up two jobs simultaneously and took advantage of the remote working model. This concept of working for two companies/organisations is referred to as moonlighting.
The chapter Lifelines of National Economy in Class 10 Geography focuses on the various modes of transportation and communication that play a vital role in the economic development of a country. These lifelines are crucial for the movement of goods, services, and people, thereby connecting different regions and promoting economic activities.
Temple of Asclepius in Thrace. Excavation resultsKrassimira Luka
The temple and the sanctuary around were dedicated to Asklepios Zmidrenus. This name has been known since 1875 when an inscription dedicated to him was discovered in Rome. The inscription is dated in 227 AD and was left by soldiers originating from the city of Philippopolis (modern Plovdiv).
Philippine Edukasyong Pantahanan at Pangkabuhayan (EPP) CurriculumMJDuyan
(𝐓𝐋𝐄 𝟏𝟎𝟎) (𝐋𝐞𝐬𝐬𝐨𝐧 𝟏)-𝐏𝐫𝐞𝐥𝐢𝐦𝐬
𝐃𝐢𝐬𝐜𝐮𝐬𝐬 𝐭𝐡𝐞 𝐄𝐏𝐏 𝐂𝐮𝐫𝐫𝐢𝐜𝐮𝐥𝐮𝐦 𝐢𝐧 𝐭𝐡𝐞 𝐏𝐡𝐢𝐥𝐢𝐩𝐩𝐢𝐧𝐞𝐬:
- Understand the goals and objectives of the Edukasyong Pantahanan at Pangkabuhayan (EPP) curriculum, recognizing its importance in fostering practical life skills and values among students. Students will also be able to identify the key components and subjects covered, such as agriculture, home economics, industrial arts, and information and communication technology.
𝐄𝐱𝐩𝐥𝐚𝐢𝐧 𝐭𝐡𝐞 𝐍𝐚𝐭𝐮𝐫𝐞 𝐚𝐧𝐝 𝐒𝐜𝐨𝐩𝐞 𝐨𝐟 𝐚𝐧 𝐄𝐧𝐭𝐫𝐞𝐩𝐫𝐞𝐧𝐞𝐮𝐫:
-Define entrepreneurship, distinguishing it from general business activities by emphasizing its focus on innovation, risk-taking, and value creation. Students will describe the characteristics and traits of successful entrepreneurs, including their roles and responsibilities, and discuss the broader economic and social impacts of entrepreneurial activities on both local and global scales.
ISO/IEC 27001, ISO/IEC 42001, and GDPR: Best Practices for Implementation and...PECB
Denis is a dynamic and results-driven Chief Information Officer (CIO) with a distinguished career spanning information systems analysis and technical project management. With a proven track record of spearheading the design and delivery of cutting-edge Information Management solutions, he has consistently elevated business operations, streamlined reporting functions, and maximized process efficiency.
Certified as an ISO/IEC 27001: Information Security Management Systems (ISMS) Lead Implementer, Data Protection Officer, and Cyber Risks Analyst, Denis brings a heightened focus on data security, privacy, and cyber resilience to every endeavor.
His expertise extends across a diverse spectrum of reporting, database, and web development applications, underpinned by an exceptional grasp of data storage and virtualization technologies. His proficiency in application testing, database administration, and data cleansing ensures seamless execution of complex projects.
What sets Denis apart is his comprehensive understanding of Business and Systems Analysis technologies, honed through involvement in all phases of the Software Development Lifecycle (SDLC). From meticulous requirements gathering to precise analysis, innovative design, rigorous development, thorough testing, and successful implementation, he has consistently delivered exceptional results.
Throughout his career, he has taken on multifaceted roles, from leading technical project management teams to owning solutions that drive operational excellence. His conscientious and proactive approach is unwavering, whether he is working independently or collaboratively within a team. His ability to connect with colleagues on a personal level underscores his commitment to fostering a harmonious and productive workplace environment.
Date: May 29, 2024
Tags: Information Security, ISO/IEC 27001, ISO/IEC 42001, Artificial Intelligence, GDPR
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How to Make a Field Mandatory in Odoo 17Celine George
In Odoo, making a field required can be done through both Python code and XML views. When you set the required attribute to True in Python code, it makes the field required across all views where it's used. Conversely, when you set the required attribute in XML views, it makes the field required only in the context of that particular view.
Level 3 NCEA - NZ: A Nation In the Making 1872 - 1900 SML.pptHenry Hollis
The History of NZ 1870-1900.
Making of a Nation.
From the NZ Wars to Liberals,
Richard Seddon, George Grey,
Social Laboratory, New Zealand,
Confiscations, Kotahitanga, Kingitanga, Parliament, Suffrage, Repudiation, Economic Change, Agriculture, Gold Mining, Timber, Flax, Sheep, Dairying,
2. Introduction
Cognitive distortions are simply ways that Impostor Syndrome
convinces us to believe things that aren’t really true.
These are inaccurate thought patterns that reinforce our
negative self perception and keep us feeling bad about
ourselves
3. Ten common types of cognitive distortions
1.ALL OR NOTHING THINKING:
You see things in black and white categories.
If you fall even a little bit short of perfect, you see yourself as a total failure.
“I always fail when I try to do something new; I fail at everything I try.”
2.OVERGENERALIZATION:
You make broad conclusions that a single negative event represents pattern of
defeat, using words such as “always” and “never”.
“I am never comfortable around others” or “I am always messing things up.”
3.MENTAL FILTER:
You pick out a single negative detail and dwell on it.
You focus on the one negative comment in an otherwise -positive email from
your boss and obsess about it for the rest of the day.
4.DISQUALIFYING THE POSITIVE:
You reject positive experiences by insisting they "don't count" for some reason
or other.
If you perform well, you tell yourself it still wasn’t good enough, that you just
got lucky this time, or anyone could have done the same.
Your Linkedin contacts congratulate you on your promotion and you comment
saying it “was nothing”.
4. Ten common types of cognitive distortions
5.JUMPING TO CONCLUSIONS:
You make negative interpretations even though there are no facts to support
your conclusions.
There are two subsets to this
i.Mind reading: You automatically assume people are reacting negatively
to you. “I know she hates me because she didn’t reply to my post.”
Ii.The Fortune Teller Error : You anticipate and take it as fact that things
will turn out badly.
“I spent a week drafting this report but I know my boss will think it’s garbage”
6.MAGNIFICATION OR MINIMIZATION:
You exaggerate (magnify) the importance of your mistakes or someone else's
achievements, so that by comparison you look always worse.
Or you inappropriately discount (minimize) your own desirable qualities and
another person’s imperfections so that once again by comparison you look
bad.
You wind up with a small zit when you’re going out to a party.
You dwell on how ugly you think it makes you, while praising your friend’s
stylish new outfit --ignoring the fact that your friend has acne and you’ve got
on sweet new clothes, too.
5. Ten common types of cognitive distortions
7.EMOTIONAL REASONING:
You assume that your negative emotions necessarily reflect the way things
really are.
"I feel guilty, therefore I must be a bad person”, “I feel sad, so I must be a bore
to be around.”
8.SHOULD STATEMENTS:
You are attached to a certain outcome or expectation about how things should
be.
“I should be doing something better with my time right now.”
9.LABELING:
You attach a negative label to yourself like "I'm a loser”or “I’m a failure”.
10.PERSONALIZATION:
You hold yourself accountable for things that are beyond your control.
You blame yourself for not spending enough time at the office when a large
project fails (despite the fact that there were 20 other people involved).
By learning to correctly identify cognitive distortions for the myths that they
are, you can begin to respond to errors in thinking by challenging them.
By refuting Impostor Syndrome’s irrational, fear-based evaluations, you can
begin to course correct your self-perceptions so that they more accurately
reflect reality and can be replaced by more rational, balanced thinking
6. UNTWISTING YOUR THINKING
EXERCISE
Talking to self impact one’s success, hence we must identify and fix the
faulty negative self-talk produced by Impostor Syndrome.
Severe Self -criticism aren’t helpful or logical, but views generally do not
change
We can fix cognitive distortions through a simple 3-step process of:
(1) catching ourselves engaging in errors of thinking
(2) generating counter-evidence to refute the erroneous self-evaluation and
(3) putting distance between ourselves and the faulty negative thought to see
the situation more objectively.
By doing so, we can get a clearer picture of reality that’s not clouded by
Impostor Syndrome.
Identify cognitive distortions and refute them using the system above.
Start paying more attention to your negative self-talk to become more aware of
which cognitive distortions you most commonly fall victim to.
Process of reality testing, or finding specific evidence and examples that
invalidate the cognitive distortion and show why it’s a myth and not true.
Finally, we must practice self-distancing, or assuming the role of a “Wiser
You” who would speak in a compassionate and caring way that you would
use with a friend in a similar situation.
Putting space between you and Impostor Syndrome can help you step into a
growth mindset where you feel like change, control, and success are possible.
7. UNTWISTING YOUR THINKING
EXERCISE
INSTRUCTIONS:
1.For the next few days, record examples of negative self -talk or
troublesome thoughts that come up.
Write the specific phrases that occupy your inner monologue in the first
column.
2.Label each negative thought with the type of cognitive distortion it maps to
in the second column.
3.Refute the cognitive distortion by generating 1-3 examples of situations or
experiences that prove your cognitive distortion is incorrect.
Write down any specific facts or truths that logically demonstrate why the
cognitive distortion is a myth.
Identify external factors that show how others may have contributed to the
situation.
For example, if you accuse yourself of “always procrastinating”, generate
examples of instances where you worked hard, put in effort, or spent a lot of
time preparing for a project or situation.
4.Assume the role of a “Wiser You”. In the last column, pretend you are
writing a friend a message or email, and use phrases like “You need to...”,
“You can...”, “You will...”. What advice would you give to a friend who was in
the same situation? What would you tell them to encourage or comfort them?
8. Record negative
self talk phrase
Label Negative
thought with type
of Cognitive
distortion
Refute thought by
example to say
Cognitive
Distortion is myth
Pretend writing
letter to friend
advising to come
out of cognitive
distortion
9. Common Types of
Cognitive Distortion
Definition Example
1.ALL OR NOTHING
THINKING:
You see things in black and
white categories.
If you fall even a little bit
short of perfect, you see
yourself as a total failure.
“I always fail when I try to
do something new; I fail at
everything I try.”
2.OVERGENERALIZATION
:
You make broad
conclusions that a single
negative event represents
pattern of defeat, using
words such as “always” and
“never”.
“I am never comfortable
around others” or “I am
always messing things up.”
3.MENTAL FILTER:. You pick out a single
negative detail and dwell on
it.
You focus on the one
negative comment in an
otherwise -positive email
from your boss and obsess
about it for the rest of the
10. Common Types of
Cognitive Distortion
Definition Example
4.DISQUALIFYING THE
POSITIVE:
You reject positive
experiences by insisting
they "don't count" for some
reason or other.
If you perform well, you tell
yourself it still wasn’t good
enough, that you just got
lucky this time, or anyone
could have done the same.
Your Linkedin contacts
congratulate you on your
promotion and you
comment saying it “was
nothing”
5.JUMPING TO
CONCLUSIONS:
You make negative
interpretations even though
there are no facts to support
your conclusions. There are
two subsets to this
I.Mind reading: You
automatically assume
people are reacting
negatively to you.
II. The Fortune Teller
Error : You anticipate
I “I know she hates me
because she didn’t reply to
my post.”
II “I spent a week drafting
this report but I know my
11. Common Types of Cognitive Distortion Definition Example
6.MAGNIFICATION OR MINIMIZATION: You exaggerate (magnify)
the importance of your
mistakes or someone else's
achievements, so that by
comparison you look
always worse.
Or you inappropriately
discount (minimize) your
own desirable qualities and
another person’s
imperfections so that once
again by comparison you
look bad.
You wind up with a small zit
when you’re going out to a
party.
You dwell on how ugly you
think it makes you, while
praising your friend’s
stylish new outfit --ignoring
the fact that your friend has
acne and you’ve got on
sweet new clothes, too.
7.EMOTIONAL REASONING: You assume that your negative
emotions necessarily reflect the
way things really are. "I feel guilty, therefore I
must be a bad person”, “I
feel sad, so I must be a
bore to be around.”
8.SHOULD STATEMENTS: You are attached to a
certain outcome or
expectation about how
things should be.
“I should be doing
something better with my
time right now.”