Shopping Cart
Your Cart is Empty
Quantity:
Subtotal
Taxes
Shipping
Total
There was an error with PayPalClick here to try again
CelebrateThank you for your business!You should be receiving an order confirmation from Paypal shortly.Exit Shopping Cart

Razan's Therapeutic Services

Articles

Articles

Cognitive Distortions

Posted on February 11, 2021 at 5:35 PM

Cognitive Distortions

The Ten Forms of Self Defeating Thoughts

1. All or nothing - thinking

You see things in black and white categories If a situation falls short of perfect, you see it as a total failure. When a young woman on a diet ate a spoonful of ice cream, she told herself, 'I've blown my diet completely.' This thought upset her so much that she gobbled down an entire quart of ice cream!

2. Overgeneralization

You see a single negative event, such as a romantic rejection or a career reversal as a never-ending pattern of defeat by using words such as 'always' or "never" when you think about it. A depressed salesman became terribly upset when he noticed bird dung on the windshield of his car. He told himself, 'Just my luck! Birds are always crapping on my car!'

3. Mental filter

You pick out a single negative detail and dwell on it exclusively, so that your vision of all of reality becomes darkened, like the drop of ink that discolors a beaker of water. Example: You receive many positive comments about your presentation to a group of associates at work, but one of them says something mildly critical. You obsess about his reaction for days and ignore all the positive feedback.

4. Discounting the positive

You reject positive experiences by insisting they 'don't count.' If you do a good job, you may tell yourself that it wasn't good enough or that anyone could have done as well. Discounting the positive takes the joy out of life and makes you feel inadequate and unrewarded.


5. Jumping to conclusions

You interpret things negatively when there are no facts to support your conclusion.
Mind reading: Without checking it out, you arbitrarily conclude that someone is reacting negatively to you.
Fortune telling: You predict that things will turn out badly. Before a test you may tell yourself, 'I'm really going to blow it. What if I flunk?' If you're depressed you may tell yourself, 'I'll never get better.'


6. Magnification

You exaggerate the importance of your problems and shortcomings, or you minimize the importance of your desirable qualities. This is also called the 'binocular trick.'


7. Emotional reasoning

You assume that your negative emotions necessarily reflect the way things really are: 'I feel terrified about going on airplanes. It must be very dangerous to fly.' Or 'I feel guilty. I must be a rotten person.' Or 'I feel angry. This proves I'm being treated unfairly.' Or I feel so inferior. This means I'm a second-rate person.' Or 'I feel hopeless. I must really be hopeless.'


8. "Should statements"

You tell yourself that things should be the way you hoped or expected them to be. After playing a difficult piece on the piano, a gifted pianist told herself, 'I shouldn't have made so many mistakes.' This made her feel so disgusted that she quit practicing for several days. 'Musts,' 'oughts' and 'have tos' are similar offenders.

'Should statements' that are directed against yourself lead to guilt and frustration. Should statements that are directed against other people or the world in general lead to anger and frustration: 'He shouldn't be so stubborn and argumentative' Many people try to motivate themselves with shoulds and shouldn’ts, as if they were delinquents who had to be punished before they could be expected to do anything. 'I shouldn't eat that doughnut.' This usually doesn't work because all these shoulds and musts make you feel rebellious and you get the urge to do just the opposite. Dr. Albert Ellis has called this 'musterbation.' I call it the 'shouldy' approach to life.


9. Labeling

Labeling is an extreme form of all-or-nothing thinking. Instead of saying 'I made a mistake.' you attach a negative label to yourself: 'I'm a loser.' You might also label yourself 'a foal' or 'a failure' or 'a jerk.' Labeling is quite irrational because you are not the same as what you do. Human beings exist. but 'fools,' 'losers,' and 'jerks' do not. These labels are useless abstractions that lead to anger, anxiety, frustration, and low self- esteem.

You may also label others. When someone does something that rubs you the wrong way, you may tell yourself: 'He's an S.O.B Then you feel that the problem is with that person's 'character' or 'essence' instead of with their thinking or behavior. You see them as totally bad. This makes you feel hostile and hopeless about improving things and leaves little room for constructive communication.


10. Personalization and blame

Personalization occurs when you hold yourself personally responsible for an event that isn't entirely under your control. When a woman received a note that her child was having difficulties at school, she told herself, 'this shows what a bad mother I am,' instead of trying to pinpoint the cause of the problem so that she could be helpful to her child. When another woman's husband beat her, she told herself, lf only I were better in bed, he wouldn't beat me.' Personalization leads to guilt, shame, and feelings of inadequacy. Same people do the opposite. They blame other people or their circumstances for their problems, and they overlook ways that they might be contributing to the problem: 'The reason my marriage is so lousy is because my spouse is totally unreasonable.' Blame usually doesn't work very well because other people will resent being a scapegoat and they will just toss the blame right back in your lap. It's like the game of hot potato - no one wants to get stuck with it.

 

 

Categories: Self Awareness , Relationships, Stress/ Anxiety

Post a Comment

Oops!

Oops, you forgot something.

Oops!

The words you entered did not match the given text. Please try again.

755 Comments

Reply air jordan
4:49 PM on January 8, 2022 
I simply desired to thank you so much all over again. I am not sure the things that I would have carried out in the absence of the entire strategies contributed by you about such field. This was a frustrating dilemma for me, however , witnessing the very skilled tactic you dealt with the issue made me to jump over contentment. Extremely thankful for this help and as well , hope that you know what a powerful job you are always getting into training many others with the aid of a site. Probably you've never come across all of us.
air jordan http://www.cheapjordan.us
Reply moncler
4:51 PM on January 8, 2022 
A lot of thanks for all of the labor on this web site. My daughter really likes engaging in investigations and it's really easy to understand why. Almost all notice all relating to the powerful ways you present advantageous tips and hints through your web site and as well as foster response from people about this situation then our girl is really understanding a lot of things. Take pleasure in the remaining portion of the year. You're the one performing a really good job.
moncler http://www.monclersoutletstore.com
Reply chrome hearts store
4:52 PM on January 8, 2022 
I must express my thanks to the writer for rescuing me from this type of circumstance. Just after surfing throughout the internet and finding tricks that were not productive, I assumed my life was over. Living without the approaches to the issues you have solved all through your main blog post is a serious case, and those which may have in a wrong way affected my career if I hadn't encountered your site. Your good training and kindness in controlling all the pieces was valuable. I'm not sure what I would've done if I had not come upon such a thing like this. I can also at this point look ahead to my future. Thank you very much for the expert and amazing guide. I won't think twice to endorse your web site to any individual who desires tips about this area.
chrome hearts store http://www.chromeheartstoreonline.com
Reply yeezy 350
4:53 PM on January 8, 2022 
I wanted to compose you this bit of word just to thank you over again just for the exceptional ideas you have shown here. It's simply seriously generous with you to convey unreservedly exactly what a number of people could possibly have made available as an electronic book in making some money for their own end, even more so since you might have done it in case you wanted. Those solutions additionally served like a great way to be certain that most people have a similar interest really like my personal own to realize somewhat more on the subject of this condition. I know there are a lot more fun sessions ahead for individuals that looked at your website.
yeezy 350 http://www.yeezy-350.us.com
Reply off white x nike
1:09 AM on January 9, 2022 
Thanks so much for giving everyone an exceptionally terrific possiblity to read in detail from here. It can be so pleasing and stuffed with a good time for me personally and my office co-workers to search your site on the least thrice in a week to study the new secrets you have. And definitely, I am just actually astounded concerning the good guidelines you give. Certain 4 ideas in this post are in reality the most impressive I've ever had.
off white x nike http://www.nikexoffwhite.com
Reply jordan shoes
1:10 AM on January 9, 2022 
I must show appreciation to you for rescuing me from such a difficulty. Right after looking through the world wide web and seeing tips that were not helpful, I believed my entire life was well over. Being alive without the approaches to the issues you've sorted out by means of your main website is a crucial case, as well as ones which may have badly damaged my career if I had not come across your web blog. Your actual competence and kindness in dealing with almost everything was priceless. I don't know what I would've done if I had not encountered such a stuff like this. It's possible to at this point relish my future. Thank you very much for your skilled and result oriented help. I will not be reluctant to recommend your web sites to any person who requires guidance about this subject.
jordan shoes http://www.jordanshoes.us
Reply air jordan shoes
1:11 AM on January 9, 2022 
Thank you for every one of your labor on this website. My mum takes pleasure in participating in investigations and it's easy to see why. A lot of people hear all relating to the powerful means you offer vital strategies by means of your web site and in addition foster participation from others on the idea and our child is undoubtedly discovering a whole lot. Have fun with the rest of the year. You are always carrying out a tremendous job.
air jordan shoes http://www.michaeljordanshoes.us.com
Reply jordan 13
1:11 AM on January 9, 2022 
Thank you a lot for providing individuals with remarkably marvellous opportunity to read critical reviews from this web site. It really is so amazing and also full of a good time for me personally and my office mates to visit your blog at minimum thrice in a week to find out the fresh stuff you have got. Of course, I'm also usually fascinated with your astounding principles you serve. Selected 4 areas in this posting are in reality the most beneficial we've ever had.
jordan 13 http://www.jordan13.us.com
Reply jordan shoes
1:12 AM on January 9, 2022 
My husband and i ended up being very fulfilled when Edward could finish off his survey with the precious recommendations he received using your site. It's not at all simplistic just to be releasing guidelines which people today may have been selling. And now we remember we now have the writer to be grateful to for that. The main illustrations you made, the easy blog navigation, the relationships you can make it possible to create - it is mostly extraordinary, and it's making our son in addition to the family reason why the article is cool, and that is especially important. Thank you for all the pieces!
jordan shoes http://www.jordanstoreonline.com
Reply curry shoes
1:12 AM on January 9, 2022 
I happen to be commenting to let you understand what a brilliant encounter my wife's princess gained reading through your web site. She discovered plenty of issues, with the inclusion of how it is like to have a great giving mood to get many others completely know a variety of very confusing subject areas. You undoubtedly did more than my expected results. Thanks for giving those necessary, dependable, edifying not to mention fun tips on your topic to Gloria.
curry shoes http://www.curry8.us
Reply supreme
1:12 AM on January 9, 2022 
I precisely needed to say thanks once more. I do not know the things that I might have handled without the type of tricks documented by you over that theme. This has been a daunting dilemma for me, however , discovering a new specialised fashion you resolved that took me to weep for joy. I am just happier for this service and hope that you know what a great job that you're putting in instructing many others by way of a web site. Most probably you have never met all of us.
supreme http://www.supremesoutlet.us.com
Reply off white jordan 1
1:13 AM on January 9, 2022 
I must show thanks to this writer for bailing me out of such a setting. Right after checking throughout the world wide web and getting ways which were not helpful, I thought my entire life was over. Living devoid of the answers to the problems you have resolved by way of the article is a crucial case, and ones which may have in a negative way affected my entire career if I had not noticed your web page. Your main skills and kindness in maneuvering all the details was invaluable. I am not sure what I would've done if I had not come across such a subject like this. I am able to now look ahead to my future. Thanks for your time very much for the skilled and result oriented help. I won't think twice to endorse the sites to anybody who should have guidelines about this matter.
off white jordan 1 http://www.offwhiteshoes.us.com
Reply golden goose
8:00 AM on January 10, 2022 
I must convey my appreciation for your generosity in support of folks that actually need guidance on this issue. Your real dedication to passing the solution all over was definitely beneficial and has all the time permitted most people just like me to reach their dreams. Your own important instruction implies much to me and somewhat more to my office workers. Best wishes; from everyone of us.
golden goose http://www.goldengooseoutletonline.us.com
Reply kd 10
8:00 AM on January 10, 2022 
I want to show some thanks to this writer just for rescuing me from this particular dilemma. Right after researching throughout the world wide web and getting proposals that were not pleasant, I assumed my life was gone. Existing devoid of the approaches to the problems you've sorted out all through your entire write-up is a crucial case, as well as those which might have negatively affected my career if I had not discovered your site. Your personal knowledge and kindness in handling a lot of things was tremendous. I'm not sure what I would have done if I had not encountered such a step like this. I'm able to at this point look ahead to my future. Thanks so much for this skilled and results-oriented help. I won't think twice to refer the website to anyone who should receive tips about this matter.
kd 10 http://www.kd10.us
Reply yeezy boost 700
8:01 AM on January 10, 2022 
I just wanted to post a small word to be able to thank you for all of the precious tricks you are giving out at this website. My time-consuming internet lookup has at the end of the day been recognized with good quality facts to exchange with my friends and family. I 'd state that that most of us readers actually are undoubtedly blessed to dwell in a useful place with so many special people with insightful ideas. I feel somewhat grateful to have discovered your entire website and look forward to plenty of more fun minutes reading here. Thank you once again for everything.
yeezy boost 700 http://www.yeezy-700.com
Reply supreme clothing
11:10 PM on January 12, 2022 
I would like to express appreciation to this writer just for rescuing me from this type of challenge. Because of exploring throughout the online world and obtaining techniques which were not beneficial, I thought my entire life was well over. Living without the approaches to the issues you have resolved through your entire website is a critical case, as well as ones that could have in a negative way affected my career if I hadn't come across your web site. Your own personal natural talent and kindness in touching every item was precious. I am not sure what I would've done if I had not discovered such a point like this. I can at this moment look forward to my future. Thank you so much for this expert and result oriented help. I will not think twice to suggest the sites to anyone who would need care on this problem.
supreme clothing http://www.supremes-clothing.com
Reply moncler coat
11:10 PM on January 12, 2022 
My spouse and i have been quite happy John could deal with his basic research through the precious recommendations he discovered out of the weblog. It's not at all simplistic just to always be handing out tips and tricks others might have been trying to sell. And we realize we've got the writer to appreciate for this. All the illustrations you've made, the simple site navigation, the relationships you can aid to foster - it's got mostly sensational, and it is letting our son in addition to our family know that that subject matter is entertaining, and that's extraordinarily vital. Many thanks for all the pieces!
moncler coat http://www.monclercoat.us.com
Reply supreme outlet
11:11 PM on January 12, 2022 
I precisely needed to thank you so much once more. I do not know what I might have achieved in the absence of the tricks shown by you over that subject. It seemed to be the distressing crisis in my position, but viewing the well-written tactic you solved it made me to jump with fulfillment. Now i am grateful for the assistance as well as trust you find out what a powerful job your are providing educating the mediocre ones through the use of a site. Probably you've never encountered any of us.
supreme outlet http://www.supremesoutlet.us.com
Reply yeezy boost 350
9:26 PM on January 13, 2022 
A lot of thanks for all of the work on this web site. My daughter really loves setting aside time for investigations and it's easy to understand why. My partner and i notice all regarding the powerful manner you create functional guidance via the website and as well as encourage response from other individuals on the matter then our girl is always becoming educated a great deal. Enjoy the rest of the year. Your doing a wonderful job.
yeezy boost 350 http://www.yeezy350boost.us.com
Reply golden goose sneakers
9:27 PM on January 13, 2022 
I precisely had to say thanks all over again. I'm not certain the things I could possibly have gone through in the absence of the entire advice shown by you directly on such theme. It has been a real frightful concern in my position, but witnessing this skilled fashion you processed that made me to weep with contentment. I'm thankful for your assistance and as well , hope that you recognize what a great job you happen to be getting into instructing most people by way of your webpage. I am sure you have never encountered any of us.
golden goose sneakers http://www.goldengoosessale.com