What is Cognitive Distortion?
What is cognitive distortion and why do people suffer from it?
According to Alamo too, quotes from people; cognitive distortions are a way of persuading our minds about something that is not true. These false thoughts are usually used to reinforce negative thoughts and emotions – that is, we say to ourselves that things seem logical and true, but in reality only cause us to feel bad about ourselves.
For example, someone may say to himself, “I always fail when I want to start a new job. So, for the sake of everything I try, I will be defeated. “This is an example of” black and white “thinking.
One sees everything in absolute terms – for example, if he has failed in something, everything will be defeated. If he added that “I am a complete and real defeat,” this could have been an example of radicalization-that is, considering failure in a particular task and generalizing it to one’s identity.
Cognitive distortions are the core of the efforts of many cognitive-behavioral therapists and other professionals and help the person learn to change.
When you learn to recognize this kind of technician correctly, you can then respond to it and reject it. By constantly rejecting negative thinking, I will start, and will disappear over time and will be automatically replaced with a more logical and balanced approach.
Cognitive Distortion Types
Aaron Beck was the first to present the theory behind cognitive distortions, and David Burns made it more famous by presenting the names and examples of these distortions.
We take the negative details and enlarge them and pass all the positive aspects of the filter. For example, a person may take a very small, insignificant detail of an issue and only maneuver on it, as if it is obscured by reality.
Polar Thinking (Thinking “Black & White”)
In this kind of thinking, everything is either black or white. We either have to be an ideal person or a failed loser. There is no middle ground.
You categorize people and situations without any place for gray color and do not consider the complexities of some situations and humans. If your performance is lower than ideal, you will see yourself as a complete loser.
In this cognitive distortion, we arrive at a general conclusion based on a particular event. If a bad thing happens just once, we expect it to be repeated over and over again. A person sees a bad thing as part of a continuous and enduring pattern.
Without anyone telling us something, we know what the senses are and why they behave like this. In particular, we can understand the feelings of others towards ourselves.
For example, one might conclude that someone has a negative attitude toward him, but he does not really try to understand the correct cause. Another example is that one predicts that everything will go bad and is convinced that this prediction is a proven fact.
We are always waiting for a catastrophe. This is also called zooming or zooming. We hear about the problem and use the questions “if we try to use it”. (For example, if a tragedy is happening? “Or” What if this happens to me? “)
For example, one may exaggerate the importance of a non-essential event (eg, his mistake or the success of another person). Or incorrectly breaking the importance of an important event to make it appear minor (for example, its desirable features or the defects of others).
Personalization occurs when a person believes that all the things others do or what they are saying is a direct and personal reaction to that individual. We also compare ourselves with others to find out which one is smarter, more beautiful, or… Are.
The person who is involved with this trait. He may see himself as the cause of an unhealthy external event that has nothing to do with him. For example, “We were late for the dinner party, which caused the host to eat too much. If it was only my husband who had forced me to get out of the house at the time, that would not happen. ”
If we feel that control of our external power, we see ourselves only as a victim of a fate. For example, “If my quality of work is bad, it’s not my hand; my boss has been able to work on it without a break and high pressure.”
The intruder of internal control is that you are responsible for the pain or happiness of all of you around you. For example, “why are you not happy? What did I do? ”
The mistake of fairness
We get angry because we think we know what is fair, but others do not agree with us. As our parents told us, “Life is not always fair” when our parents told us during our lives when things went bad.
Those who come to life with a measuring line and who want to measure “fairness” in any situation usually find it bad and negative. Because life is not “fair” – you do not always go all the way you like.
We blame others for our own pain or blame ourselves for everything. For example, “Do not try to make me feel bad about myself!” No one can make us feel a special feeling; we are just ourselves controlling our emotions and reactions.
We have a list of rules about how we treat ourselves and others. Anyone who breaks these rules will make us angry and feel guilty when we turn them around. The person may believe that he or she will motivate himself with these doings and not as if before he had done anything at all, he should be punished.
For example, “I really have to exercise, I should not be so lazy.” It’s also the invaders, and the result is feeling guilty. When someone tells these sentences to others, they usually get angry, fatigued and angry.
We believe that our senses should be automatically watered out properly. If we feel stupid and tedious, then we should be a stupid and bored person. In this contention, your impression is that your negative feelings reflect the truth of the matter – “I feel it, then it should be true.”
The mistake of change
We expect that if we push or deceive others, they will change to coordinate with us. We need to change others because our hope for happiness depends entirely on them.
We generalize one or two attributes to a global negative judgment. These are very extreme examples of generalization that we call “tagging” or “wrong labeling”. In this situation, the person is putting an unhealthy label instead of describing a mistake by taking into account his position.
For example, a person may say in a situation that has failed in a particular job, “I am a loser.” When another person’s behavior proves to be wrong, he also makes an unhealthy tagline, for example, “It’s an obscenity.” Tagging the wrong means describing an event with a language that is too emotional. For example, instead of saying, “She puts her children in a kindergarten every day,” she says, “she’s giving her children to strangers every day”.
Always right with you
We are constantly striving to prove that our thoughts and actions are correct. It is impossible to think wrong and to do everything we need to prove that we are right. For example, “I do not care how bad it is to discuss with me, but I will discuss this because it is right for me.” For these people, the right to them is much more important than the feelings of others, even their loved ones.
The fallacy of the rewards of heaven
We expect victimization and denial of ourselves to take into account as if one person counts all of them. When this bonus does not come to us we feel sad.