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Cognitive distortions
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1. All-or-Nothing Thinking: This is a type of cognitive distortion in which a person views events or situations in extreme, black-and-white terms. This type of thinking ignores the complexity of most situations, and it can lead to feelings of frustration and hopelessness.
2. Overgeneralization: This is a type of cognitive distortion in which a person draws sweeping conclusions based on a single event or piece of evidence. It can lead to negative thinking patterns and overly pessimistic views.
3. Mental Filter: This is a type of cognitive distortion in which a person focuses exclusively on negative aspects of a situation and ignores any positive aspects. It can lead to feelings of depression and hopelessness.
4. Disqualifying their successes and accomplishments. It can lead to feelings of inadequacy and low self-esteem.
6. Emotional Reasoning: This is a type of cognitive distortion in which a person is positive: This is a type of cognitive distortion in which a person dismisses positive experiences by insisting that they “don’t count” for some reason or another. This type of thinking can lead to feelings of inadequacy or low self-esteem.
5. Magnification and Minimization: This is a type of cognitive distortion in which a person exaggerates the importance of their mistakes or shortcomings and assumes that their negative emotions reflect the way things really are. It can lead to feelings of hopelessness and helplessness.
7. Should Statements: This is a type of cognitive distortion in which a person criticizes themselves or others using the words “should” or “shouldn’t.” This type of thinking can lead to feelings of guilt and shame.
Creative activities that challenge cognitive distortions
1. Writing affirmations to counter negative thoughts
2. Practicing mindful breathing to break unhelpful patterns
3. Keeping a gratitude journal to refocus on the positive
4. Challenging unhelpful beliefs by listing evidence to the contrary
5. Doing a cost-benefit analysis of a situation to challenge black-and-white thinking
6. Creating a thought record to identify and challenge cognitive distortions
7. Generating alternative interpretations of events to combat overgeneralization
8. Listing the pros and cons of a situation to challenge catastrophizing
9. Visualizing a positive outcome to combat pessimism
10. Identifying potential solutions to a problem to challenge helplessness and hopelessness