Next week we’ll go over 5 more and talk about ways to transform them into more useful thoughts. We propose to know without evidence and use it to reinforce our own theories.Įxample: Everyone in this cafeteria thinks I’m a loser for eating alone.īe mindful this coming week and see if any of these cognitive distortions come up for you. He’s mad and going to dump me.Īs you would guess, this is when we take mental shortcuts and make assumptions based on what we think other people are thinking. Try these seven ways to manage (and decrease) your negative thoughts: 1. Personalization is associated with heightened anxiety and depression.Įxample: Lee didn’t call me back. This can make a huge difference in your day-to-day happiness and comfort. This is when you make things about yourself that simply aren’t-such as blaming yourself for circumstances out of your control, or incorrectly assuming you’re hated. Your lack of confidence in yourself ensures that others wont be confident in your abilities or attracted to you. Often people develop this thinking in response to trauma-understandable reactions to very real events.Įxample: My pap smear came back abnormal I’m going to die of cancer. We all feel were not good enough from time to time, but when these thoughts of low self-worth are constant, they impact how you appear to others. The characteristics of negative automatic thoughts are that they are often irrational, and may include statements like I can’t do this, or I’m a failure. This is when we assume the worst when faced with unknowns. Similar to polarized thinking, overgeneralization is when we take one conclusion about something specific and incorrectly apply that broadly to everything.Įxample: My last relationship failed miserably-I’ll never be loved. Types of Automatic Negative ThoughtsĪlso known as black-and-white thinking, or all-or-nothing thinking, this is when we think in terms of extremes, such as either we’re perfect or abject failures.Įxample: I always fail when I try something new I fail at everything. Today we’ll start with 5 common ones and continue next week with 5 more. So how do we recognize and stop relying on them?įirst, we must know what they are.
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