Distorted Thinking--CBT

VowsOfSadness · Post by **VowsOfSadness** » Thu Apr 12, 2007 4:13 am

I don't know if anyone has ever done any CBT (Cognitive Behavioral Therapy) but it is really big at all the places I've been to and one of the biggest and hardest parts of CBT is recognizing your thought distortions. Which are untrue thoughts that make you feel worse.

Thought Distortions

All Or Nothing Thinking- You tend to see situations as either Black or white. Look for the words "ALWAYS" or "NEVER".
Ex: "They Always pick on me"
Challenge: Focus on the word "Always", it means at all times INVARIABLY, FOREVER, PERPETUALLY. They may pick on me sometimes, but definitly not in ever interaction. As far as "NEVER" it means not ever, at no time, not in any degree, and not under any condition. Seems unrealistic doesn't it?

Overgeneralization- You see a single situation as an unending pattern of defeat, happenening over and over.
Ex: "I got an F on my English test I will never pass english again"
Challenge: Just because one thing does not go my way does not mean I am a failure. I can study and get better or ask for help.

Mental Filter- You focus on a single negitive event and ignore all positive details.
Ex: "That party was the worst, some guy looked at me funny!"
Challenge: That party was really fun, the only thing that went wrong was that guy looked at me funny; I will not let it ruin my good time.

Discounting The Positive- You recognize positive events but discount that you had any part of them
Ex: "I got an A on the test because it was easy"
Challenge: I got an A on the test because I studied hard and am bright.

Mind Reading- You believe you know how/what someone thinks
Ex: "When I got an F the teacher made a face, he thinks I'm stupid"
Challenge: The teacher could be trying to connect with me, I may need to ask for help. There is no way to know if he thinks your stupid unless you ask him or he says so.

Fortune Telling- You predict situations will turn out negitivly
Ex: "When I go home my mom is going to start yelling at me."
Challenge: I do not know how my mom is going to react she could be in a good mood. If I walk into the situation expecting her to be upset I will be upset too.

Catastrophizing- You expect and predict the worst possible outcome (this also includes any "snow ball effect statements" which are statements that start with small failure and turn into bigger failures, I failed my test, I wont get into college, I'll never get a job--one step at a time).
Ex: I got a C on that test, I will never get into college."
Challenge: Ask an advisor

Labeling- You attach lables to yourself and others (this can include things, such as "school is stupid")
Ex:"She acted like such a bitch"
Challenge: What is a bitch? What it means to me may not mean the same thing to someone else. Do I really think she is that? And besides Technically it is a female dog.

Should Statements- You try to motivate yourself or others by "shoulding them"
Ex: "You should dress pretty"
Challenge: All that matters is what is or what you deciede to do.

Personalization- You see a negitive event as solely occurring because of yourself
Ex: "I answered the question wrong and we lost the game"
Challenge: It is a team effort and I cna not be responsible for the play of my entire team.

disingenuouslad · Post by **disingenuouslad** » Thu Apr 12, 2007 5:17 am

that was really informative, thanks

Post by **Spidey** » Thu Apr 12, 2007 5:58 pm

another excellent thread. i'll add this one to coping resources, too.

thanks ^^

heliotropes · Post by **heliotropes** » Thu Apr 12, 2007 6:05 pm

You might already know it, but some of you guys might find this website really helpful:

http://moodgym.anu.edu.au/

It's a computerised CBT program.

VowsOfSadness · Post by **VowsOfSadness** » Thu Apr 12, 2007 8:19 pm

very good link I have been looking for something like it!

thisshallbeformusic · Post by **thisshallbeformusic** » Fri Apr 13, 2007 3:17 am

thanks. i'm printing this and sticking it in my notebook

VowsOfSadness · Post by **VowsOfSadness** » Sat Jun 07, 2008 5:38 am

im bumping this up so I can find it again because lately I need to work on these. thanks guys.

nitewalks · Post by **nitewalks** » Sat Jun 07, 2008 6:50 pm

thanks alot. i do DBT and have seen things that fringe on what you showed but thanks

myfriendscallmeerika · Post by **myfriendscallmeerika** » Fri Nov 28, 2008 6:22 pm

Im not real sure but i thought maybe my thoughts in response to a drug craving may be distorted... if someone could tell me yes they are, and heres in what way then maybe i could work on that, answer those questions in the "automatic thought records" thread in coping...im looking for something to do/work on until freakin jan which is my first drug counseling session.

when i get a craving i seem to mix up what i want to do with what i will do. *wanting* something doesnt mean i *have* to do something. its hard to explain but here are some thoughts that tend to pop in my head when i get a craving...

this housework sure would be a lot easier to do if i was high.
i could get rid of this back ache if i did some shit.
maybe i could get motivated if i did a line/smoked a bowl.
i know from experience i wont be able to quit forever so i might as well go ahead and do some.
nobody would ever have to know.
this craving has got me so wound up ill never be able to get rid of it unless i use.

lol. ok reading back im pretty damn sure these thoughts are distorted but i still dont know in what way.

VowsOfSadness · Post by **VowsOfSadness** » Fri Dec 05, 2008 11:55 am

I'll PM you

Heidi4DBT · Post by **Heidi4DBT** » Mon Mar 22, 2010 4:05 am

I am currently in a day program that mainly uses the CBT approach. i find it very helpful

bus

Distorted Thinking--CBT

Distorted Thinking--CBT

Re: Distorted Thinking--CBT

Who is online