Cognitive Distortions and How to Challenge Them
Introduction
- Cognitive Distortions: Twisted or exaggerated thinking patterns that often feel true, leading to sadness, anxiety, depression, or shame.
- Recognition: Identifying these distortions is the first step in gaining control over them.
Benefits of Distorted Thinking
- Comfort: Negative thinking can be a way to avoid pain by expecting failure and avoiding disappointment.
- Secondary Gain: Helps avoid responsibility, prevent risk, or avoid vulnerability.
- Ease: Distorted thinking is often habitual, requiring less effort and may stem from learned behaviors.
All-or-Nothing Thinking Example
- Case Study: James
- James procrastinates working on his resume by watching gaming videos.
- All-or-nothing thinking makes him feel his morning is wasted if he can’t complete a task.
- This thinking prevents him from taking risks or putting emotional effort into tasks.
Overcoming Cognitive Distortions
- Identify and Name: Recognize distorted thinking patterns (e.g., catastrophizing, labeling, black-and-white thinking).
- Explore Benefits: Understand what the distorted thoughts do for you, such as avoiding effort or vulnerability.
- Challenge the Thought:
- Ask how a rational friend might view the thought.
- Look for exceptions to the thought.
- Reframe the problem from a different perspective.
- Check for extreme wording and be precise.
- Choose Helpful Thoughts: Pick thoughts that are more truthful, hopeful, or vulnerable.
James’ Transformation
- Shifted thinking from failure to seeing opportunities for learning and improvement.
- Focused on progress over perfection, leading to better career and life outcomes.
Practical Steps for Change
- Cognitive Behavioral Therapy (CBT): Practice identifying, challenging, and replacing distorted thoughts.
- Use exercises and workbooks for self-practice in changing thought patterns.
Course Information
- The lecture is part of a broader course on processing emotions, available on YouTube.
- The full course provides additional resources, exercises, and live Q&As for deeper learning.
By understanding and addressing cognitive distortions, individuals can learn to change how they feel by changing how they think, ultimately leading to improved mental health and relationships.