![]() ![]() For example, when you make a mistake, you call yourself a “loser” instead of saying, “I made a mistake.”ġ0. You label yourself or others so you see your entire self (or someone else) as totally defective or superior. World-directed shoulds cause feelings of anger and frustration toward the world.ĩ. Other-directed shoulds trigger feelings of anger and frustration toward others. Self-directed shoulds cause feelings of guilt, shame, depression, and worthlessness. You make yourself miserable with shoulds, musts, or ought tos. For example, because you feel like an idiot, you reason you must be one.Ĩ. This can be very misleading because your feelings result entirely from your thoughts and not from external reality. This is also called the “binocular trick” because things look much bigger or much smaller depending on what end of the binoculars you look through.ħ. You blow things out of proportion or shrink their importance inappropriately. If you’re depressed, for example, you might tell yourself things will never get better.Ħ. You make negative or positive predictions about the future. If you’re at a party, for example, and feeling nervous, you might assume people are judging you.ĥ.2. You assume you know what other people are thinking and feeling. There are two common versions of this distortion.ĥ.1. You jump to conclusions that aren’t warranted by the facts. For example, someone compliments you, and you tell yourself, “They’re just saying that to be nice.” Feelings of inferiority nearly always result from mental filtering and discounting the positive.ĥ. ![]() You tell yourself that certain negative or positive facts don’t count to maintain a negative or positive image of yourself or the situation. For example, you get one low rating in a job evaluation and conclude you’re doing a lousy job.Ĥ. You focus on something bad and filter out all the positives-or you focus on something positive and ignore all the negatives. For example, you label yourself “unlovable” after a breakup.ģ. You think about a negative event as a never-ending pattern of defeat or a positive event as a never-ending pattern of success. ![]() For example, you tell yourself, “I’m a total failure” after flunking an exam.Ģ. This is also known as “dichotomous” thinking. You think about yourself or the world in black-or-white, all-or-nothing categories. The following are ten of the most common cognitive distortions. Burns introduced in Feeling Good, are highly misleading ways of thinking about yourself and the world. As strange as this might sound, part of you may fight against-or resist-the very change you’re yearning for.”Ĭognitive distortions, which Dr. “Although we may be suffering and desperately want to change, there may be powerful conflicting forces that keep us stuck. “ is based on the idea that we sometimes get “stuck” in depression and anxiety because we have mixed feelings about recovery,” writes Dr. While Feeling Good is about the cognitive revolution, Feeling Great is about the motivation revolution. Best of all, that change can happen rapidly, even if the feelings of depression and anxiety are severe. When you can change the way you think, you can change the way you feel. Depression and anxiety are the world’s oldest cons. The negative thoughts that upset you are nearly always distorted and twisted. In other words, your negative emotions, like depression and anxiety, come from your thoughts and not from the circumstances of your life. People may resist treatment because they have mixed or even negative feelings about recovery or will have to do something they don’t want to do.Negative feelings always say something good about you.When you can change the way you think, you can change the way you feel.The negative thoughts that upset you are nearly always distorted and twisted.Your negative emotions result from your thoughts and not from the circumstances of your life.From the author of Feeling Good: The New Mood Therapy, Feeling Great is about a new and revolutionary high-speed treatment for depression and anxiety. ![]()
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