![]() For example, if one of your relationships ended poorly, you may assume they will all end poorly. If you apply the experience of one event across all or many other events, you could be overgeneralizing. If you feel the way someone talks to you is either flattering or insulting, consider that they could be neither flattering nor insulting you but rather making conversation Overgeneralizing Then you may try to find a middle ground that blends the two extremes.First identifying the two categories you’re grouping something into - for example, flattering or insulting.In this thinking, you may have trouble finding the middle ground in any situation. Thinking in extremes without considering the full range of possibilities is known as an all-or-nothing mentality. Have you considered other, more positive outcomes? Many outcomes are possible in any given situation. When every negative situation feels like a total disaster or that it could easily turn into one, you may be practicing catastrophic thinking.įor example, if your partner is late for dinner, you may assume that they’re in the hospital. Gathering evidence in support of your assumptions, then challenging it by looking for evidence that denies your assumptions.Recognizing that you may be jumping to conclusions about the thoughts or intentions of others.Mind reading is assuming that you already know what someone else is thinking without actually having credible evidence of that. Here are some common ones and examples of how to challenge them using cognitive restructuring. There are several types of cognitive distortions, and you might find that you relate to one or more. ![]() ![]() Restructuring 6 Common Cognitive Distortions The essence of cognitive restructuring is to make a conscious attempt to identify and adopt a more balanced perspective in response to these distortions.Ĭognitive distortions can be restructured in three steps: Cognitive distortions: An inaccurate, irrational, or exaggerated perspective.You could, for example, believe the entire world is a hostile place. Core beliefs: How you view yourself and the world at a fundamental level.For example, if you meet someone, you may immediately think to yourself “they don’t like me.” Automatic thoughts: The immediate thoughts you may have in response to any event.Its approach suggests that there are three main aspects of psychology that influence the meaning you assign to events and the way you respond to them: While it can be used as a stand-alone technique, it’s mostly used as a technique in cognitive behavioral therapy (CBT), according to research from 2012.ĬBT teaches you how to positively adjust the way you think, feel, and respond to life events. It’s similar to cognitive reframing, which aims to help you view negative events from a different perspective and ultimately assign them a different meaning. Cognitive restructuring is a technique used to help reinterpret negative life events.
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