Call Girls in Govindpuri Delhi 💯Call Us 🔝8264348440🔝
s.Grupo- abc- distorçoes-pensamentos-abc
1. A B C
OF THE MIND
Automatic thoughts and cognitive distortions
2. The way we think about
things is decisive in the
way we feel and
subsequently on how we
behave.
So, by changing the way we
think, can we change the way
we feel?
Imagine that you are sitting at a bar and you see two of your
friends there, talking and, from time to time, looking at you. How you
feel about this situation will depend on what you tell yourself about it.
If you think, "How are they being impolite when they talk about me
behind my back." You would probably feel angry or uncomfortable
and think you did something wrong.
If you think: “Maybe they are talking about my birthday, planning a
surprise or thinking about a gift, it’s already next week! You can feel
happy.
3. Thinking is so natural that human
beings most often do not notice this
act
Even so, we easily perceive the
environmental stimulus and
emotional response
From thoughts to emotions
4. Thoughts are powerful
If we are aware of what is
going on in our minds,
understanding that
thoughts are not facts, we
can learn to control them
Automatic Thoughts
When we are 'depressed' we are often inundated by negative thoughts
"This has no solution", or "I will never do this properly", or even "I am worthless"
If, on the other hand, we are excited positive thoughts are more prevalent
"This is really going to happen", or "People like me / accept me", or "I do things well"
Automatic Negative Thoughts
5. COGNITIVE DISTORTIONS
Are biased interpretations of what happens to us, creating several negative consequences in the way we feel and
behave. We tend to jump to conclusions and assume the worst.
STOP (Stop, Take a breath, Observe, Proceed)
Identify
And... ACT On them!
6. ◦ Personalization
◦ Filtering
◦ Maximization and minimization
◦ Polarization– “Black-and-white thinking”
◦ Devaluation of the positive
◦ Catastrophizing
◦ Over-Generalization
◦ Emotional Reasoning
◦ Should Statements
◦ Mind Reading
◦ Fortune-telling
◦ Labeling
Aaron Beck (1976) proposed a theory underlying cognitive distortions, identifying
12 main distortions:
8. Discover the distortion!
1. Imagine that, in order to lose weight, you decided to eat only healthy foods. However, when you
found a box of your favorite chocolates, you eat one. But then you can’t resist the second... so you
think: “There, everything is ruined !!! These weeks of diet are worthless ...” And you end up eating
the rest of the chocolates in anguish.
Polarization - “all or nothing”
- Personalization
- Filtering
- Maximization and
minimization
- Polarization–
“Black-and-white
thinking”
- Devaluation of the
positive
- Catastrophizing
- Over-Generalization
- Emotional
Reasoning
- Should Statements
- Mind Reading
- Fortune-telling
- Labeling
9. 2. Suppose you are at an important event and accidentally go up against a flower
arrangement and fall. When you get up you conclude that everyone present
witnessed your small act of inattention and laughed. So you think: “I blew it, now
they'll think I'm silly,”, “They'll never forget this, I'm ruined
Catastrophizing
- Personalization
- Filtering
- Maximization and
minimization
- Polarization–
“Black-and-white
thinking”
- Devaluation of the
positive
- Catastrophizing
- Over-Generalization
- Emotional
Reasoning
- Should Statements
- Mind Reading
- Fortune-telling
- Labeling
Discover the distortion!
10. - Personalization
- Filtering
- Maximization and
minimization
- Polarization–
“Black-and-white
thinking”
- Devaluation of the
positive
- Catastrophizing
- Over-Generalization
- Emotional
Reasoning
- Should Statements
- Mind Reading
- Fortune-telling
- Labeling
Discover the distortion!
3. Julia has successfully completed an important project proposed by the
company she works for. Her superior praised her and told her that she
might even be promoted. However, Júlia continued to doubt herself, and
thought “It was just a matter of luck, now if they promote me it will go
wrong”
Devaluation of the positive
11. - Personalization
- Filtering
- Maximization and
minimization
- Polarization–
“Black-and-white
thinking”
- Devaluation of the
positive
- Catastrophizing
- Over-Generalization
- Emotional
Reasoning
- Should Statements
- Mind Reading
- Fortune-telling
- Labeling
Discover the distortion!
4. Bernardo's wife has been working late at the office with another
employee from her sector. He feels jealous and suspicious of her. Based
on this feeling, he finds that his partner is cheating on him.
Emotional Reasoning
12. - Personalization
- Filtering
- Maximization and
minimization
- Polarization–
“Black-and-white
thinking”
- Devaluation of the
positive
- Catastrophizing
- Over-Generalization
- Emotional
Reasoning
- Should Statements
- Mind Reading
- Fortune-telling
- Labeling
Discover the distortion!
5. You received a low grade in a job evaluation. You get depressed and
think "I'm a failure"
Labeling
13. - Personalization
- Filtering
- Maximization and
minimization
- Polarization–
“Black-and-white
thinking”
- Devaluation of the
positive
- Catastrophizing
- Over-Generalization
- Emotional
Reasoning
- Should Statements
- Mind Reading
- Fortune-telling
- Labeling
Discover the distortion!
6. "I had a good grade on the test, but there were better grades than mine.
So my grade is worthless."
Maximization and minimization
14. - Personalization
- Filtering
- Maximization and
minimization
- Polarization–
“Black-and-white
thinking”
- Devaluation of the
positive
- Catastrophizing
- Over-Generalization
- Emotional
Reasoning
- Should Statements
- Mind Reading
- Fortune-telling
- Labeling
Discover the distortion!
7. Maria prepared a plate for dinner and invited nine friends. Almost
everyone loves the meal, except for Cristina, who said the dish was a little
salty. Maria feels bad about it and starts to think that she cooks terribly
bad
Filtering
15. - Personalization
- Filtering
- Maximization and
minimization
- Polarization–
“Black-and-white
thinking”
- Devaluation of the
positive
- Catastrophizing
- Over-Generalization
- Emotional
Reasoning
- Should Statements
- Mind Reading
- Fortune-telling
- Labeling
Discover the distortion!
8. Teresa is talking to a friend. At a certain moment, the friend looks over
her shoulder, breaks eye contact and yawns. Teresa thinks that her friend
is finding the conversation boring and that she would rather be talking to
someone else.
-
Mind Reading
16. - Personalization
- Filtering
- Maximization and
minimization
- Polarization–
“Black-and-white
thinking”
- Devaluation of the
positive
- Catastrophizing
- Over-Generalization
- Emotional
Reasoning
- Should Statements
- Mind Reading
- Fortune-telling
- Labeling
Discover the distortion!
9. Rebecca was betrayed by her boyfriend. When the relationship ended,
she determined that she would not get involved again because she
believed she would be betrayed again.
Over-Generalization
17. - Personalization
- Filtering
- Maximization and
minimization
- Polarization–
“Black-and-white
thinking”
- Devaluation of the
positive
- Catastrophizing
- Over-Generalization
- Emotional
Reasoning
- Should Statements
- Mind Reading
- Fortune-telling
- Labeling
Discover the distortion!
10. After a conversation, Arthur assumes that his friend is not in a good
mood because of him and feels guilty for what he may have done.
“He is upset with me"; "I said something I shouldn't have"
Personalization
18. - Personalization
- Filtering
- Maximization and
minimization
- Polarization–
“Black-and-white
thinking”
- Devaluation of the
positive
- Catastrophizing
- Over-Generalization
- Emotional
Reasoning
- Should Statements
- Mind Reading
- Fortune-telling
- Labeling
Discover the distortion!
11. Laura believes she should never disappoint people who like her.
Because of this, she rarely puts her well-being first, and has a hard time
saying no or taking a different position.
Should Statements
19. - Personalization
- Filtering
- Maximization and
minimization
- Polarization–
“Black-and-white
thinking”
- Devaluation of the
positive
- Catastrophizing
- Over-Generalization
- Emotional
Reasoning
- Should Statements
- Mind Reading
- Fortune-telling
- Labeling
Discover the distortion!
12. "I feel that the interview did not go very well ... I am sure they will not
select me"
Fortune-telling
20. Are these thoughts true?
Are they real?
Can I know with absolute certainty that they are real? What evidence do I have that is real?
How do I react when I believe these thoughts?
Who would I be without these thoughts?
By becoming an active observer of our experience, we can recognize the difference between the things we
control and the things over which we have little or no control.
Challenge our thoughts
21. When we consciously choose new thoughts and behaviors, over a consistent period
of time, our internal emotional experience will naturally change for the better.
Editor's Notes
É necessário que sejamos realistas. Errar é definitivamente humano. Um doce não arruinará o seu regime. Lembre-se da sua meta e perdoe a si mesmo pelo deslize. Uma alternativa para essa distorção é ter a capacidade de ser razoável.
2) pare e reflita utilizando a seguinte estratégia: coloque seus pensamentos em perspectiva! Será que todos realmente riram de você? Será que foi a única pessoa no mundo que esbarrou em um arranjo de flores? Passar por isso não é nada agradável, mas no final das contas isso jamais seria digno de primeira capa de jornal.
Outros exemplos: “O meu namorado não me atende o telemóvel, deve estar com outra”.
3. é um mecanismo mental que transforma um episódio positivo em um episódio neutro ou negativo. Julia realizou bem um projeto proposto pela empresa que trabalha. Porém, continuou se achando incompetente, levando em consideração que foi apenas sorte. Se Julia praticasse o reconhecimento e a aceitação do resultado e identificasse os seus pontos positivos, certamente sua interpretação seria modificada.
4 . Refere-se à suposição de que as nossas emoções reflectem as coisas como elas são. É acreditar que o que sentimos no momento é o correcto e verdadeiro. “Eu sinto que é assim, consequentemente isso tem que ser verdade.” Bernardo precisa distinguir que os sentimentos nem sempre são a melhor ferramenta para medir a realidade, sobretudo se não está na sua melhor fase emocional.
5. Utilizar rótulos pejorativos para nos descrevermos, ao invés de descrever os nossos actos e qualidades com objectividade e exactidão. Colocar um rótulo, rígido em si mesmo, numa pessoa ou situação sem considerar que as evidências possam levar mais razoavelmente a uma conclusão menos desastrosa.
“Cometi alguns erros, mas nem sempre faço isso.Desta vez correu mal ”
6 . Essa distorção cognitiva consiste em maximizar os nossos próprios erros e os sucessos dos outros e, minimizar os próprios sucessos e os erros dos outros.
7. Consiste em focarmo-nos nos aspectos negativos e ignorar o resto da informação. O negativo é filtrado e absorvido, enquanto o positivo é esquecido.
8. Diz respeito a presumir, sem fundamentos, que sabe o que os outros estão pensando, não levando em consideração outras possibilidades muito mais prováveis. Nunca saberemos ao certo quais são os pensamentos do outro. As suposições infundadas devem ser descartadas através da análise dos indícios que existem no momento e do controle da tendência de ler a mente alheia.
9. concluir que a partir de um ou mais episódios, o resultado poderá ser aplicado aos próximos. . Se uma vez foi verdade, será sempre assim: “A mim nada nunca corre bem”; “Nunca me vou casar”; “Eu nunca termino o que começo”; “Eu jamais vou conseguir deixar de fumar”; “Não dormi bem ontem, a minha insónia vai durar para sempre” ou “Nunca mais vou conseguir ter um emprego bom como este”.
10. Este posicionamento de interpretar episódios como se estivessem a relacionados a ele, levando de forma pessoal, sem se ater aos demais fatores. pode ser combatido considerando explicações alternativas que não girem em torno dele
11. quando o sujeito mantém uma ideia fixa precisa de como ele e os outros devem se comportar, hipervalorizando o quão ruim seria se essas expectativas não fossem correspondidas.
São crenças rígidas e inflexíveis de como nós ou os demais deveríamos ser. As exigências concentradas em nós próprios favorecem a autocrítica, enquanto as dirigidas aos outros favorecem a raiva, a ira e a agressividade.
12. Consiste em afirmar que determinadas suposições são certas, mesmo que não exista nenhuma evidência para as comprovar, é esperar que nada dê certo, sem sequer permitir a possibilidade de que seja razoável ou positiva
antes de se apressar em atribuir impulsivamente significado negativo aos eventos. Comece a reconhecer a diferença entre as coisas que tem controlo e as coisas que tem pouco ou nenhum controlo. Quando realmente não tem controlo sobre os eventos externos, escolha aceitá-los verdadeiramente e largue a sua necessidade de controlar. Irá começar a ver que tem total controlo sobre seus pensamentos e comportamentos.
