Recognize cognitive distortions in your thinking patterns from "summary" of Feeling Great by David Burns
When you’re feeling upset, anxious, or depressed, your thoughts may not be entirely accurate. In fact, they often contain distortions that cause you to feel much worse than you need to. By learning to identify and challenge these distortions, you can change your thinking patterns and improve your mood.
Cognitive distortions are exaggerated or irrational thoughts that lead to negative emotions. They can take many forms, such as all-or-nothing thinking, overgeneralization, mental filtering, discounting the positive, jumping to conclusions, magnification, emotional reasoning, “should” statements, labeling, blame, and personalization. These distortions can make you feel helpless, hopeless, worthless, or even suicidal.
The first step in overcoming cognitive distortions is to become aware of them. This means paying attention to your thoughts and recognizing when they are distorted. Once you can identify these distortions, you can begin to challenge them by asking yourself questions like “Is this thought true?”, “What is the evidence for and against this thought?”, and “What would I say to a friend who had this thought?”
By questioning and challenging your distorted thoughts, you can start to replace them with more realistic and balanced ones. This process can help you feel better and improve your mental health. Remember, your thoughts are just thoughts – they are not necessarily true or accurate reflections of reality. By recognizing cognitive distortions in your thinking patterns, you can take control of your thoughts and emotions, leading to a more positive and fulfilling life.
