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Cognitive distortions are also know as thinking errors and form a central part of the psychological model known as cognitive behavioural therapy or CBT. Cognitive distortions are basically exaggerated or irrational thought patterns that can cause you to perceive reality inaccurately. These negative thinking patterns can actually reinforce issues such as anxiety and depression. • 🔵 TIME STAMPS • 0:00 Introduction • 0:39 Catastrohising • 1:12 Disqualifying the positive • 1:57 Mind reading • 2:49 Emotional reasoning • 3:23 Black and white thinking • 4:05 Personalisation • 4:33 Should and must statements • 5:07 Labelling • 5:35 Summary • 🔵 1. CATASTROPHISING • This means we tell our selves that something is so awful, so terrible, that we won't be able to handle it. So if someone you know passes you in the street and they don’t acknowledge you. You’re engaged in catastrophising you then think “I knew it, everyone hates me”. You are making something into a catastrophe when it is not. • 🔵 2. DISQUALIFYING THE POSITIVE • Let’s imagine you’ve completed a piece of work for your course and your lecturer is giving you lots of positive feedback about your assignment. You forget about all the positives and focus on the negative statement. You are disqualifying the positive when you transform a neutral or even positive experience into a negative one. • 🔵 3. MIND READING • Mind reading is when you make conclusions about other people thoughts, intentions or behaviours but don’t actually have the evidence to support your conclusion. You are making assumptions about why someone is doing something without actually having any evidence. • 🔵 4. EMOTIONAL REASONING • Emotional reasoning is when you accept your emotions as facts. You’re basically saying to yourself “I feel it, therefore it must be true . Let’s imagine you feel lonely and you conclude no one cares about you. Because you feel lonely you’re allowing this to shape your perception of reality by equating loneliness with nobody caring. So you are taking your emotions as evidence of truth. • 🔵 5. BLACK AND WHITE THINKING • You are engaged in black and white thinking when you believe that something or someone can only be good or bad or right or wrong. For example, a straight A students gets a B grade and concludes “I’m a total failure”. With all of nothing thinking you evaluate yourself or others in extreme black and white categories and ignore the shades of grey. • 🔵 6. PERSONALISATION • This cognitive distortion involves taking everything personally or assigning blame to yourself without any logical reason. For example you may assume you are the reason a friend is in a bad mood. You are actually overestimating and confusing the amount of influence you have over others which can lead to an inappropriate sense of guilt or shame. • 🔵 7. SHOULD AND MUST STATEMENTS • Should and musts statements appear as a list of rule based statements and are often an attempt to motivate ourselves by saying “I should do this” or “I must do that”. So let’s imagine you have a fear of flying and at the airport you say to yourself “I must be able to do this without fear, I am 50 years old for goodness sake”. • 🔵 8. LABELLING • Labelling involves making a judgment about yourself or another person. For example, She’s fake or “I’m just a useless person.” These labels tend to define people and contribute to a one-dimensional view of them. LabelLing also cages people into roles that don’t always apply and prevents us from seeing ourselves and others as we really are. • 🔵 ABOUT TERESA LEWIS • Teresa Lewis is the founder and Director of Lewis Psychology and a Senior Accredited psychotherapist with the British Association for Counselling and Psychotherapy (MBACP Snr. Accred). Qualified in 1995, Teresa has been providing counselling and psychotherapy treatment for nearly 30 years. Teresa holds a masters degree in counselling and psychotherapy and is a qualified EMDR Practitioner having completed training accredited with EMDR Europe. Teresa is also a qualified adult educator and an accredited Mindfulness teacher As a recognised expert in her field Teresa is frequently asked to conduct editorial reviews and endorse counselling and psychotherapy books for international publishing houses. • ☐ Email: [email protected] • ☐ Buy Me A Coffee: https://www.buymeacoffee.com/lewispsy... • 🔵 WORK WITH ME • If you'd like to work with me, or a member of the Lewis Psychology team, please click on the links below: • ☐ Lewis Psychology CIC (for face to face therapy): https://www.lewispsy.org.uk • ☐ Lewis Psychology Online (for online therapy): https://lewispsyonline.co.uk • 🔵 B-ROLL AND THUMBNAILS • All images and additional video segments contained in the Thumbnails and/or B-roll segments are used in strict compliance with the appropriate permissions and licenses required from Pixaby.com and Pexels.com in accordance with the YouTube Partner Program, Community guidelines and YouTube terms of service.
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