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Old 06-23-2010, 03:37 PM #11
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Default Re: 10 common cognitive distortions & what to do about them

Actually, I only state my own views.
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Old 06-23-2010, 05:57 PM #12
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Smile Re: 10 common cognitive distortions & what to do about them

I'm not privy -- nor do I need to be-- to postee's backgrounds ... however, I would definitely seek out a professional opinion (psychologist?) if I were holding blame for something that others could see a different view. It could be I am in error, or not, but being personally involved would automatically, for me, mean I might not be rational about it.

Even when everyone holds the same view, there can still be cognitive distortions.


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Old 06-23-2010, 09:22 PM #13
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Quote:
Originally Posted by (JD) View Post
I'm not privy -- nor do I need to be-- to postee's backgrounds ... however, I would definitely seek out a professional opinion (psychologist?) if I were holding blame for something that others could see a different view. It could be I am in error, or not, but being personally involved would automatically, for me, mean I might not be rational about it.

Even when everyone holds the same view, there can still be cognitive distortions.


TC
Yes, (JD), you do need to know something of my background, or anyone else's, you need to know the mitigating circumstances, surrounding a person's statement that they are to blame for something, before telling them they need counselling. How do you know I'm not to blame for my brother's death? Where you there? Did you see what went on? Are you aware of the background of the case? Just because others may have a different view of this doesn't mean I'm not to blame for the death of my brother. I AM guilty, and no playing around with words will ever change that.
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Old 06-26-2010, 12:17 PM #14
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Default Re: 10 common cognitive distortions & what to do about them

thank you for posting this. it helps a lot.
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Old 06-26-2010, 12:24 PM #15
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Default Re: 10 common cognitive distortions & what to do about them

Shadowghost, JD only needs to know what JD wants/needs to know. Your guilt is literally yours and true, no one can discuss with you seeing it a different way if you do not want to. But, your pronouncement of guilt on yourself does not mean other people have to see you that way, whether you want them to or not.

The meaning of words is not absolute, their purpose is only to help two people understand and communicate with one another; if the people cannot agree on what the words mean, they're pretty useless.

Your view of murder may or may not be mine but the relationship would not stop for me with the actual murderous act and your belief or knowledge that you are a murderer. If your brother was attacking you, trying to hurt you when you murdered him, that is very different from if you took a knife and said, "Gee, I think I'll murder my brother now." In either event, I would not be so concerned with blaming you for the death of your brother as in understanding how it came about and what you and I would like to do with our relationship next, as a result.
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Old 06-29-2010, 07:13 PM #16
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Default Re: 10 common cognitive distortions & what to do about them

Perna, you missed the point I was trying to make. But it's useless to try to explain things.
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Old 06-30-2010, 05:22 AM #17
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Default Re: 10 common cognitive distortions & what to do about them

Quote:
Originally Posted by Shadowghost View Post
Perna, you missed the point I was trying to make. But it's useless to try to explain things.
If you talk more about the point you were trying to make, maybe some of us would understand it more. It could happen.
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Old 07-27-2010, 01:43 PM #18
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Default Re: 10 common cognitive distortions & what to do about them

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Here are the basic distortions. They aren't a "therapy" to use and then forget... but habits of thinking that we need to "check' ourselves on for "life." Following this is a list of how to "untwist" such thinking. Good wishes!

1) ALL OR NOTHING THINKING

2) OVER-GENERALIZATION

3) MENTAL FILTER

4) DISQUALIFYING THE POSITIVE

5) JUMPING TO CONCLUSIONS:

6) MAGNIFICATION (CASTASTROPHIZING) OR MINIMIZATION

7) EMOTIONAL REASONING

8) SHOULD STATEMENTS

9) LABELING AND MISLABELING

10) PERSONALIZATION


Explanations:
1) You see things in black or white categories. If your effort or performance falls short of "perfect" you see yourself as a total failure. This "either-or" thinking habit may result in self-recrimination or anxiety.

2) You view a single negative event as a never-ending pattern of defeat. For example, you think that a friends' inconsiderate response means that there is no caring for you, even when there have been other examples of consideration.

3) You pick out single negative detail and dwell on it exclusively so that your perception becomes distorted. For example, a person focuses on one negative comment and ignores any of more neutral or positive feedback.

4) You reject positive experiences by insisting they "don't count" for some reason or another. In this way, you maintain a negative belief that is contradicted by your everyday experiences. For instance, you don't believe a compliment because you think it is said just to be nice.

5) You make a negative interpretation even though there are no definite facts to support your conclusion.
a.) MIND READING You arbitrarily conclude that someone is reacting negatively to you, and don't bother to check it out. "I just know he/she thought I was an idiot." even though he/she acted nicely.

b) THE FORTUNE TELLER ERROR: You anticipate that things will turn out badly, and you feel that, "I just know I am not going to get the job I want."

6) You exaggerate the importance of things (such as your goof-up or someone else's achievement) or you inappropriately shrink things until they appear tiny (your own desireable qualities or the other person's imperfections.)

7) You assume that your negative emotions necessarily reflect the way things really are: "I feel it, therefore it must be true."

8) You try to motivate yourself with "should" and "shouldn't" , as if you have to be whippped and punished before you could be expected to do anything. "Musts" and "oughts" are also issues. The emotional result is feeling guilty.

9) This is an extreme example of over-generalization. Instead of describing your error, you attach a negative label to yourself: "I'm a loser."

10.) You see yourself as the cause of some negative external event for which in fact you were not primarily responsible.

*adapted from Burns


HOW TO UNTWIST YOUR THINKING:

This comes from Dr David Burns and is in his book "The Feeling Good Handbook, revised edition."

1 IDENTIFY THE DISTORTION Write down your negative thoughts so you can see in which of the 10 cognitive distortions you're involved. This will make it easier to think about the problem in a more positive and realistic way.

2 EXAMINE THE EVIDENCE Instead of assuming that your negative thought is true, examine the actual evidence for it. For example, if you feel that you never do anything right, you could list several things you have done successfully.

3 THE DOUBLE-STANDARD METHOD Instead of putting yourself down in a harsh, condemning way, talk to yourself in the same
compassionate way you would talk to a friend with a similar problem.

4 THE EXPERIMENTAL TECHNIQUE Do an experiment to test the validity of your negative thought. For example, if, during an episode of panic, you become terrified that you're about to die of a heart attack, you could jog or run up and down several flights of stairs. This will prove that your heart is healthy and strong.

5 THINKING IN SHADES OF GRAY Although this method might sound drab, the effects can be illuminating. Instead of thinking about your problems in all-or-nothing extremes, reevaluate things on a range from 0 to 100. When things don't work out as well as you hoped, think about the experience as a partial success rather than a complete falure. See what you can learn from the situation.

6. THE SURVEY METHOD Ask people questions to find out if your thoughts and attitudes are realistic. For example, if you believe that public speaking anxiety is abnormal and shameful, ask several friends if they ever felt nervous before they gave a talk.

7. DEFINE TERMS When you label yourself "inferior" or "a fool" or "a loser," ask, "What is the definition of 'a fool'?" You will feel better when you see that there is no such thing as "a fool" or "a loser."

8. THE SEMANTIC METHOD Simply substitute language that is less colorful and emotionally loaded. This method is helpful for "should statements." Instead of telling yourself "I shouldn't have made that mistake," you can say, "It would be better if I hadn't made that mistake."

9. RE-ATTRIBUTION Instead of automatically assuming that you are "bad" and blaming yourself entirely for a problem, think about the many factors that may have contributed to it. Focus on solving the problem instead of using up all your energy blaming yourself and feeling guilty.

10. COST-BENEFIT ANALYSIS List the advantages and disadvantages of a feeling (like becoming angry when your plane is late,) a negative thought (like "No matter how hard I try, I always mess up, ") or a behavior pattern (like overeating and lying around in bed when you're depressed.) You can also use the Cost-Benefit Analysis to modify a self-defeating belief such as, "I must always try to be perfect."

As I've stated before, these methods are not something to be tried once or twice and dispensed, but are good skills to be ongoing in your life with day to day checking and adjusting. Good wishes! drjean
Thanks for posting this. While reading it I was trying to pin point a distorted way of thinking that I get caught up in at times. It's like a "hang up" and is related to traumatic events that happened to me. So the issue is gender, like when women are objectified, I get very anxious. So I have this whole ideology built around defending the anxiety I feel about it. I think it may be related to my trauma, it's like that's how I defend myself against it.
I shared that so ask this:
What might be a distorted way of thinking be that is an ideological construct that works as a defense mechanism? (this is distressing for me because I don't want to think so rigidly and don't think rigidly in other areas or about other issues)
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Old 07-20-2011, 10:11 AM #19
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Default Re: 10 common cognitive distortions & what to do about them

I'm odd... I do the top of reacting and I do th bottom with examining.... Depends on my day I guess
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Old 07-28-2011, 03:35 PM #20
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Default Re: 10 common cognitive distortions & what to do about them

Thanks alot
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