COGNITIVE DISTORTIONS
AND STRATEGIES TO DISPUTE THEM
1. PERSONALIZING: When you blame yourself entirely as the cause of
something, or blame others as the sole reason something has happened.
"It is my fault" "It is his fault".
STRATEGY: Don't look for blame. Find other causes. List other possibilities.
Seek solutions instead of blame.
2. ALL OR NOTHING / BLACK & WHITE THINKING: When you use extreme
terms - "all", "never", "none", "everybody",
"no one". Also watch out got "can't. "
STRATEGY: Look for grey areas, modify the language by substituting
less extreme terms such as "some", "often", or
"most" for "all."
3. CATASTROPHISIZING: When you predict or expect the worst will happen.
STRATEGY: Expect more probable outcomes and possibilities.
4. SHOULDING: When you refer to (or rely on) your list of inflexible
rules of acceptable behavior and believe you're gullty or unworthy if
you violate the rules. Or, when you get angry at others if they break
the (your) rules. This results in "always having to be right,"
or being "super human" or
"perfect."
STRATEGY: Change your language: "I should/must" to "I'd
prefer or I'd
rather." Allow yourself to be human, and see that no one way
works in every
situation.
5. OVERGENERALIZING: When you make an overall assessment based on one
example
or incident.
STRATEGY: See that no one situation can exactly predict future outcomes.
Look for individuality in each case. Remember that possibilities may
exist that have not existed before by recognizing that you have the
ability to change and that things keep changing.
6. FALLACY OF FAIRNESS: When you expect things to work out based on
some unseen system of "karma", balance, morality, payback,
justice, or what "should be fair."
STRATEGY: Change expectations. There is no system of fairness. Things
happen for some other or no apparent reasons.
7. LABELING / NAME CALLING: When you attach powerful words or labels
to yourself or others as if those words described you, or them, or the
situation completely. "This day is terrible!" "I'm stupid".
STRATEGY: Define the term, see if it is accurate. Use accurate terms.
Avoid intense labeling and name calling. Use less weighted, destructive
or inflammatory words. Are you using a double standard? Are you judging
yourself more harshly than others would judge you, or than you would
judge others?
8. EMOTIONAL REASONING: When you use your emotions or feelings as proof
of how things are. "I feel so sad; things must be hopeless."
STRATEGY: Evaluate the evidence objectively. Feelings are not proof
of how things are or will be. Recognize that emotions change. Get
other's feedback.
9. MIND READING: When you know what others are thinking and why they
act the way they do. Particularly, you "know" how people think
and feel about you.
STRATEGY: Seek other explanations for why people behave the way they
do. Don't assume! Check it out. Ask for their thoughts, opinions,
and feedback. Remind yourself that, "I don't know what they are
thinking."
10. DISQUALIFYING THE POSITIVE: when you devalue anything "good"
in the situation in light of the "bad."
STRATEGY: Make an accurate assessment. See that "negatives"
or "shortcomings" don't erase strengths and assets, but
that these can coexist. Both can count.
11. COMPARING: When you measure yourself against others, focusing on
their accomplishments and attributes. Or, when you compare yourself
to your ideal.
STRATEGY: One can't compare apples and oranges. We're all different,
with different qualities. We can usually find somebody who may be
"better" in some way. So what? That doesn't help. Focus
on your own inherent worth and aspirations instead.
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