Cognitive Distortions – SUMMARY


  

PREVIOUS: CDs Intro (Part 3)

SITE: Cognitive Distortions & PTSD

Re. site ⬆️ Heidi Hanson – artist, writer, PTSD survivor says the Mental Software Program in the psychological “Robot Suit” – usually totally in control – is everything in us that hinges on irrational beliefs about Self, other or the world. It’s made up of voices that behave like a robot, programmed to repeat each line over & over….. It’ll never let go because that’s what it was told to do. Then the emotional response is also automatic.

See ACRONYM page for abbrev.

4. SHORT VERSION
1. ALL or NOTHING THINKING (Splitting)
Always see things in black/white,  either/or categories

2. COGNITIVE LABELING
EXP: mentally label your daughter’s boyfriend a “loser”, & completely ignore / dismiss later evidence that he’s NOT

3. OVER-GENERALIZATION
Take isolated cases & use them to explain everything. EXP: see a single negative as a never-ending pattern of defeat

4. DELUSION
Holding a fixed, false belief, in spite of overwhelming evidence to the contrary. EXP: believe you’re overweight when you’re 100 pounds

5. DISQUALIFYING the POSITIVE
Continually de-emphasize or put down good / pleasant experiences, rejecting the positive ones by insisting they don’t count

6. EMOTIONAL REASONING
Make decisions or arguments based on false ‘intuition’ or some emotional feeling, rather than on objective evidence or realistic evaluation

7. ENTITLEMENT
Convinced the same rules for others should not apply to you. EXP: believe you shouldn’t need to do an internship even if that’s the normal path to employment in your industry

8. JUMPING to CONCLUSIONS
Make a negative interpretation of an event, even though there are no facts that convincingly support your conclusion
a. Mind Reading –  Arbitrarily assume someone’s reacting to / talking or thinking about you negatively, without checking it out with them
b. Fortune Telling – Anticipate that things will turn out badly, & are convinced that what you ‘perceive/ feel’ is absolutely right

9. LABELING & MISLABELING
a. Labeling – Explain events or people’s behavior using an absolute & unchangeable negative word, instead of seeing a situation objectively
b. Mislabeling – describing something in dramatic, overblown language that’s emotionally loaded

10. MAGNIFY or MINIMIZE
Distort the importance of qualities / aspects of a situation or memory by making it more OR less than the experience really was, so that it no longer correspond to reality.
• Depressives – tend to over-estimate the value others & under-play their faults
• Catastrophizing – think a situation is unbearable, when it’s actually just uncomfortable, or
– exaggerate, then obsess about the worst possible outcome of an event, however unlikely

11. MIND READING
Guess what someone else is thinking, or assume you know, when they may not be thinking that at all

12. MENTAL FILTERING
Focus on specific negative or upsetting parts of an event, while ignoring other available positive ones

13. OVER-GENERALIZATION
Use an isolated cases to explain everything in the same or similar category. EXP: see a single negative outcome as a never-ending, inevitable pattern of defeat

14. PERSONALIZATION
Seeing oneself as the cause of some negative external event – that one has or had no control over – & therefore cannot be responsible for it at all

15. ‘SHOULD’ STATEMENTS
Trying to motiold/new painvate oneself with words like ‘should, shouldn’t, must, ought, need to, have to’, as if having to whip oneself into action would work
a. When using this on oneself, the underlying emotion is usually guilt
b. When using it on others, it will often be anger, frustration & resentment, possibly oppositionalism

16. UNRELENTING STANDARDS
The belief that implementing high standards is imperative to avoid catastrophes. EXP: making any mistake will lead your boss to think you’re totally useless

GROWTH
✧ The deeper layer under our CDs is the accumulated emotional pain from childhood – intense disappointment & frustration, loneliness, rage, sadness, shame, terror….  These are stored in our muscles, cells, organs, meridians… & need to be processed out through a variety of techniques, includes rage-work, primal therapy…

Present day painful emotions are also generated & maintained by obeying CDs.  But all of Recovery is geared to making the needed correction.

NEXT: CDs – INFO & the Brain (#1)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.